Bring a friend week starts TODAY. Hey 5 am’ers….. first one to bring a friend in wins that 12 pack!

Warm Up:
“Bring Sally Up”
You Pick From: Air Squat, Strict Press, or Push Ups

Workout:
14 Min AMRAP
15 Thrusters 95/65 INT-75/55 BEG-65/45
30 Double Unders INT/BEG40 Singles
15 C2B Pull Ups INT/BEG-Pull Up Progression

“Friend Option”
10 Minute Amrap
10 Air squats or db thrusters
20 Singles/ step ups
10 Ring rows

Partner finisher *** if you are bringing a friend, be nice, do 75 percent of this.
150/100 cal bike

U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, in training at the Aviation Training Center in Mobile, AL, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.

Workout:
“Cameron”
For time:
50 Walking Lunges
25 Chest-to-bar Pull-ups INT/BEG-Pull Up Progression
50 Box Jumps 24/20 BEG-Step Ups
25 Triple Unders INT/BEG-Double Unders/Singles
50 Good Mornings Empty Barbell
25 Ring Dips INT-Banded Dips BEG-Bench Dips
50 Knees To Elbows BEG-Knee Raises
25 2-for-1 Wall Balls 20/14 INT/BEG-Wallballs
50 Sit-ups
5 Rope Climbs BEG-7 Low Rope Pulls

DON’T FORGET NEXT WEEK IS BRING A FRIEND WEEK!!!

8am Endurance:
Lets get those mile times! One of the best way to do that? Run 400’s
10×400 with 2 minutes break in between.

Endurance Option 2
Partner Endurance
60,50,40,30,20,10
Bike Cals
Burpees
Split work however you want between partners

9am Mobility

10am Workout:
GOING SOLO
2 ROUNDS
6 Min AMRAP
30 Double Unders/Singles
10 DB Power Snatch 50/35
5 Chest to Bar Pull Ups
* REST 3 Mins Between

WOD 2 DEATH RACE

• 5 Rounds for Time
• 15/10 calorie Assault Bike
• 10 Burpees

PARTNER OPTION
2 Rounds
6 Min AMRAP
50 Doubles/Singles
20 DB Power Snatch
8 Chest To Bar Pull Ups
*Rest 3 Mins Between Rounds

WOD 2-
8 rounds of Death Race splitting work however you want.

Warm up:
500m Row
10 KB Swings
7 KB Shrugs
5 Single Arm KB Press Each Arm

Strength:
Strict Press
5×5
Work from 50% to 70%

Workout:
4 Rounds
100m Dumbbell Farmers Carry 50/35
14 Strict Handstand Push-ups
7 Deadlifts 185/125

Scaled Option
4 Rounds
50m Dumbbell Farmers Carry 35/20
14 Db presses
7 Deadlifts 135/95
This workout should take those doing RX around 10 Minutes, for those adding in progressions or scales to the workout aim for staying under 15 minutes

Thunder Bro Finisher, Tabata DB Press

• 2 DB (12- 53lbs)

SET UP

• Clean the DB to the shoulder. Use a neutral grip (palms facing each other).
  • Keep the feet at hip width and legs locked.

EXECUTION

• In 20 seconds, complete as many presses as possible.
  • For each rep, press the DB directly overhead locking the arms and bring the weights back to the shoulders.
  • At 20 seconds, rest for 10-seconds with the DB at the shoulders.
  • Repeat for a total of 8 intervals.

CONSIDERATIONS

• Make sure to squeeze your belly to prevent the back from overarching as you fatigue.

PRO TIP

• Track your total reps! Try this again in three weeks and see if you can get more total reps.

Warm Up:
20/16 Cal Bike
20 Legs Swings Each Leg
20 Duck Walk Steps
20 Empty Bar Strict Press
20 Empty Bar Front Squats

Go over dumbbell thrusters, choose a weight you won’t you have to break the 21 up reps up more than 2 or 3 times.

Workout:
21 DB Thrusters 50/35 INT-35/25
400m Run
18 DB Thrusters
400m Run
15 DB Thursters
400m Run

Beginner Option-
15 DB Thruster 30/20
200m Run
12 DB Thruster
200m Run
9 DB Thruster
200m Run


THUNDERBRO FINISHER!

Tabata front squat or airsquats

SET UP FOR FRONT SQUATS (GO LIGHT)

• Rack the barbell at approximately chest height when standing.
  • Load the barbell to 75 or 95lbs (or you can also perform this finisher with an empty barbell).
  • Using a grip outside the shoulders, unrack the bar for a front squat securing it on the shoulders by raising the elbows.
  • Step away from the rack.

EXECUTION

• Keeping the feet flat on the ground, sit your hips down and back until the hips are below the knees. Then stand back up to complete the rep.
  • Be sure to drive the elbows up during the movement so bar remains resting on the shoulders.
  • Complete as many reps as possible in 20 seconds.
  • At 20 seconds, rack the bar for 10 seconds of rest.
  • Repeat this for 8 total intervals.

CONSIDERATIONS

• We put the cheese out for the mouse to get; choose your weight wisely.

PRO TIP

• If you want to work on front rack mobility, hold the rack position for the rest. This will be brutally effective.