Warm Up:
3 Min Run(600m)-Bike-Row
THEN
3 Rounds:
10 Walking Lunges
5 Empty Bar SDLHP
5 Med Ball Cleans
7 Empty Bar Power Clean + Push Press

Workout:
DT
5 Rounds:
12 Deadlifts 155/105 INT-135/95 BEG-95/65
9 Hang Power Cleans, 155/105 INT-135/95 BEG-95/65
6 Push Jerks, 155/105 INT-135/95 BEG-95/65
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.
–Coaches Notes–
If you haven’t had the chance to do this hero workout before you may want to scale the weight for the first time. These movements will feel different with the weight that is prescribed. It should be a light deadlift, a moderate weight Hang Power Clean, and a heavier Overhead Press. With only having one barbell the weight should hit all 3 of those “feels”. The weight should help keep the workout taking around 9 to 15 minutes.

**Optional Accessory Work**
Option 1:
Pause Clean Deadlift
5-5-5-5
Pause 3 Seconds At The Top Of The Lift
Use 80-110% 1RM OF YOUR CLEAN NOT DEADLIFT.
Use the heaviest weight you can for each set.
Rest as needed between sets.
Option 2:
Banded Hamstring Curls
3×12
Option 3:
Band Pull Aparts
3×8
Use a blue or green band for these and control the movement both ways.

With A Partner Split Reps Any Way
3 Rounds:
40 Wall Balls 20/14
30 Pull-ups
20 Hang Power Cleans 135/95 INT-115/75 BEG-95/55
**Non Working Partner Holds A Slamball**
Rest 5 Minutes
42-30-18
Weighted step ups 35/20
Handstand Push-up INT-Extra Mat Progression BEG-DB Strict Press
Toes-to-bar INT-Leg Raises BEG-Knee Raises
**Non Working Partner Holds A Slamball**
Rest 5 Minutes
For time:
50 Squat Snatches 135/95 INT-115/75 BEG-95/55
**Non Working Partner Holds A Slamball**

8am Endurance: Rain edition
Classic parther row
20 Minutes
10 rounds each-
45 seconds on 15 second transition, next partner goes
Rest 5 minutes
Not so classic partner bike
16 minutes
30 seconds on, 30 second transition, next partner goes

9am Mobility with Coach Alison

10am Class Workout: Partners
4 Rounds:
8 Power Cleans 205/145 INT-175/115 BEG-125/85
8 Front Squats 205/145 INT-175/115 BEG-125/85
8 Shoulder-to-Overheads 205/145 INT-175/115 BEG-125/85
Rest 5 Minutes
30-20-10
Bike Calorie
Chest-to-bar Pull-Up INT-Any Other Progression BEG-Ring Rows
Rest 5 Minutes
5 Rounds
50 Walking Lunge, split 25 and 25
8 Bar Muscle-ups INT-C2B Pull Up or Other Progression BEG-Ring Row

Warm Up:
3 Rounds:
30 Double Unders or Singles
10 Jumping Air Squats
7 Seal Presses
10 Empty Bar Stiff Legged Deadlifts
10 Empty Bar Bent Over Rows
7 Hollow Rocks

Workout:
2 Rounds:
100 Double Unders or Singles
50 Dumbbell Deadlifts 50/35 INT-35/25 BEG-25/15
50 AbMat Sit-ups
50/35 Row Calories
**35 Minute Cap**
–Coaches Notes–
This might only be 2 rounds but don’t let that deceive you. We are ending the week out with some serious work here. This workout will be anywhere from 25 to 35 minutes long(obviously with the cap). Treat those DB Deadlifts like regular barbell deadlifts position wise, back stays tight and AVOID not using your legs and going through an RDL type style lift. The rower should be done with maybe a slower cadence of pulls making sure that you are trying to keep it 1 to 3 pulls per calorie best you can.

**Optional Accessory Work**
Option 1:
Farmers Carry
3x100m
Option 2:
Wall Walks
3×4
Option 3:
Sotts Press
4×5

Warm Up:
3 Rounds:
1 min Run(200m)-Bike-Row (Increase pace each round)
7 Ring Rows or Pull-Ups
7 Push-Ups
5 Low Ring Muscle-Ups or Ring Row+Jumping Dip

Workout:
SINCE WE MISSED WEIGHT VEST WEDNESDAY YESTERDAY
TODAY CAN BE VEST OPTIONAL
Part1-
Bike Calorie: 10 sets of 10 Second Sprint with 50 Second Rest
Score is the total Calories performed in all of the intervals.
–Coaches Notes–
This is meant to be an all out go each round. 10 seconds is not that long to hold a sprint. Guys shoot for 6+ Cals EVERY ROUND, ladies shoot for 4+ Cals EVERY ROUND. How consistent can you be?
REST 5 MINS
5 Rounds:
10 Strict Ring Dips INT-Kipping Dip BEG-Bench Dips
10 Chest-to-Bar Pull-ups INT-Any Other Pull Up Pro. BEG-Ring Rows
–Coaches Notes–
Be smart about your rep counts per set with these movements. Ring Dips can be a fail and lose movement real fast. Don’t over reach for reps here, be smart even if you are using a band or doing bench dips. Same goes for the pull ups, pick a harder progression for you and be smart about your rep counts. This workout should take under or around 10 minutes so keep that in mind when deciding a progression.

**Optional Accessory Work**
Option 1:
Bulgarian Split Squat
3×12 Each Leg
Use either DBs, KBs, or go through them unweighted
Rest as needed between sets
Option 2:
Overhead Squat
5×5
Stay at a moderate weight and work on form
Rest as needed between sets
Option 3:
Banded Face Pulls ((Video Posted Below))
3×10
Use a Blue or Green band for these and really focus on slow and controlled movement in and out.