Warm Up-
2 Mins. Run/Bike/Row
THEN 3 rounds
7 Good Mornings
2 Turkish Get Ups Each Arm

Strength
Bench Press/Pull ups superset
5 sets of 5 Bench
*immediately after bench do pull ups or progressions for 1 minutes

Wod *There is 3000 meters total of rowing in this, this is going to take a little awhile. Can sub the row for a run. 300m would be where the sidewalk starts

10 Rounds For Time
1 Wall Walk (nose and toes to wall if you can get back that far)
300m Row **Rest 2 Mins Between Rounds

Warm up-
12 Minute Emom of Fun
Minute 1-Hollow hold
Minute 2-8 Burpees
Minute 3-10 front squats with and empty bar

Skill/strength-Take 10 minutes to work up to your starting weight. push yourself every set. start out at least 70 percent and work up every rou
Timed Front Squats 6 sets of 6 (12 minutes total)
Every other minute on the minunte on the minute
add weight each round


WOD
10 to 1 KB Swings 70/53
Goblet Squats 70/53
**Everytime You Break 10 Burpees
This means every time you set the kb down, even if it’s to switch from

31 Heroes Parnter Wod

• AMRAP (with a Partner) in 31 minutes
• 8 Thrusters (155/105 lb)
• 6 Rope Climbs (15 ft)
• 11 Box Jumps (30/24 in)
• Partners alternate 400m sandbag run (45/25 lb)

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. This is an AMRAP workout so score is total rounds and reps at the end of 31 minutes.

8am Endurance option 1 Run option
800×2 with 3 minute rest
400×4 With 2 minute rest
800×2 with 3 minute rest
OPTION 2
Partner wod
20 Rounds (10 rounds each) of :45 second row sprints with 15 second transition time. I go, you go
REST 5 Minutes
Max effort partner bike for 5 minutes. One partner works at a time

9 am mobility



10 AM
Warm up solo
12-9-6
Pull ups
Empty Bar Thrusters
Empty Bar Snatches

Wod With a partner
40 Thrusters 95/65
400m Run
30 C2B Pull Ups
400m Run
40 Thrusters 95/65
-REST Exactly 5 MINS-

15 Minutes to Warm up to and find a 1RM Clean and a 1 RM Snatch. One partner does one movement, one partner does the other

Warm up
8 Min Run/Bike/Row
THEN 3 Rounds
10 air squats
8 stiff legged deadlifts, empty barbell
8 good mornings, empty bar
8 broad jumps

Deadlift
3-3-3-3-3-3 Work to end around 85%

Wod
6 Minutes Amrap
12 Dumbbell Snatches 70/50
200 M Run (sprint this)

Rest 3 Minutes

6 Minute Amrap
3 Man Makers 70/50
6 pull ups
200 M Run