Wod 1
14 Minutes ladder split anyway you want
1 Clean
1 Burpee over your bar
1 shoulder to over head 155/105
2,2,2, 3,3,3 and on and on and on

Wod 2-
12 Minutes
16 DB snatches split how you want
8 muscle ups
4 rope climbs

Wod 3.
Grunt work- split how you want
12 Minutes
12 Sandbag Cleans over shoulder
12 Sandbag squats
12 Burpees over your sandbag

8am
Teams of 3
33 Minute Amrap split how you want
40 Cal Row
40 Cal Bike
40 Cal ski
***12 sled pushes at the completion of every machine. down and back 2. each person will be going twice. Unless someone needs a break then your teammate needs to pick up the slack.

9am
For Time:
4 Sets
500/450m Row
25 American Kettlebell Swings
400m Run
25 Burpees to Plate
30/22 Calorie Echo Bike
Rest 1:00 b/t sets

Kettlebell: 53/35lb, 24/16kg
Plate = 45lb (20kg) Weight Plate

Time Cap: 40 minutes

Mobility Prep and Activation
200m Run
:30/:30 Quadruped Thoracic Rotations
:30 Alternating Scorpions
:30 Alternating Iron Cross Stretch
General Movement Prep
2 Sets: For Quality
20 Bear Plank Shoulder Taps
15 Air Squats
12 Alternating Reverse Lunges
1 Wall Walk + :10 Nose to Wall Handstand Hold
Specific Bench Press
5 Empty Barbell Bench Press
5 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%

Then put working weights on the bar

Bench Press
Every 2:30 minutes x 4 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: Max Reps @ 80%
% of 1RM Bench Press

Modifications and/or Substitutions:
Can adjust to close grip bench press for those with shoulder impingement, or move to Dumbbell Bench Press or Floor Press.

Level 1 / Beginner Athletes:
Adjust the rep range to 8-6-6-8 at more moderate loads to develop movement patterns and keep the weights lighter.

“Chasin’ That Neon Rainbow”

3 Rounds for Time
25/20 Push-Ups
25 Wall Balls
Wall Balls: 20/14lb, 9/6kg, 10/9ft

Level 2:
3 Rounds for Time
20/15 Push-Ups
20 Wall Balls
Wall Balls: 20/14lb, 9/6kg, 10/9ft

Level 1:
3 Rounds for Time
20/15 Elevated Push-Ups
20 Wall Balls
Wall Balls: 14/10lb, 6/4kg, 10/9ft

Masters 55+:
3 Rounds for Time
20/15 Push-Ups
20 Wall Balls
Wall Balls: 14/10lb, 6/4kg, 10/9ft

Time Domain: 4:00-7:00
Time Cap: 10:00

Stimulus: Sprint Conditioning / Muscular Endurance
RPE: 8.5/10

Strategy: Look to tackle sets here on the push-ups and wall balls conservatively round 1 as the volume and fatigue will gradually build throughout and can hit you like a brick wall on round 3. Specifically the interference between the Push-Ups and Wall Balls will wreck havoc on the shoulders as the volume increases and push-up form will be hard to maintain. Let’s look to tackle the push-ups in sets of 5-10 at a time and the Wall Balls in 2-3 sets per round. This will lead the most sustainable pacing strategy and allow for quicker transitions between movements.

Movement Adjustments:

Push-Ups: Elevate Push-Ups with a barbell in the rack or a box in order to keep movement and form tight as we look to maintain volume. Alternatively we can also reduce the volume here to make this workout more manageable within the time and goal parameters.

Wall Balls: Adjust the loading as the primary modification for the day, then the height. Lastly move to Air Squats for those that loading and mobility is an issue.

General Warm-Up
3 Sets
1:00 Echo Bike
8 Inchworm to Hollow Body
15 Hollow Body Banded Pull Overs
10 reps each – Bent Over I-T-Y Raise with light plates
10 Glute Bridge Marches with 2s Pause at Top
5/5 Archer Ring Rows

SKILL
*if you are not going upside down, do 8 strict DB presses every :90 x 6 sets
Every 90 seconds x 6 Sets
15–25ft (4.5-7.5m) Handstand Walk

Or the following progressions:
Handstand Walk to Wall
Wall-Facing Shoulder Weight Shifts
Box Pike Handstand Weight Shifts
Wall Facing Handstand Shoulder Taps

“Somewhere on a Beach”
15:00 AMRAP
15/11 Echo Bike
12 Toes to Bar
50ft* (15m) Kettlebell Farmers Carry
*Add 50ft (15m) Farmers Carry Each Set
Kettlebell Farmers Carry: 2 x 70/53lb, 32/24kg

Level 2:
15:00 AMRAP
12/9 Echo Bike
9 Toes to Target
50ft* (15m) Kettlebell Farmers Carry*Add 50ft (15m) Farmers Carry Each Set
Kettlebell Farmers Carry: 2 x 53/35lb, 24/16kg

Level 1:
15:00 AMRAP
12/9 Echo Bike
9 Kipping Knees to Chest
50ft* (15m) Kettlebell Farmers Carry
*Add 50ft (15m) Farmers Carry Each Set
Kettlebell Farmers Carry: 2 x 35/26lb, 16/12kg

Masters 55+:
15:00 AMRAP
12/9 Echo Bike
9 Toes to Target
50ft* (15m) Kettlebell Farmers Carry
*Add 50ft (15m) Farmers Carry Each Set
Kettlebell Farmers Carry: 2 x 53/35lb, 24/16kg

Goal: 6+ Rounds

Stimulus: Midline and Grip Endurance
RPE: 8/10

Primary Objective: Maintain consistent sets on the toes to bar. Thinking 5-4-3 or 7-5 as a good strategy
Secondary Objective: Keep the Echo Bike to under 1:00 each set.

Strategy: Look to tackle the bike at a hard sustainable pace with the goal of completing each set in under 1:00. We will then tackle the Toes to Bar in 3 sets or less before moving into the Farmers Carry. The challenge here will be the increasing duration on the Kettlebell Farmers Carry as midline and grip fatigue accumulate with the combination with Toes to Bar. Focus on using the bike as recovery for the grip while still tackling it with relative high intensity to keep pace on the workout and tackle 6+ rounds here today.

Movement Modifications and Adjustments:

Farmers Carry: Just look to adjust loads the main scaling modification for the day.

Echo Bike: Adjust to 16/13 Calorie Bike Erg as the first sub, or alternatively move to a row or ski erg. A note that shuttle runs could be and okay sub if you have the space as moving to a row or ski will create some major interference that might be overly challenging here today.

Toes to Bar: Toes to Target, Alternating Toes to Bar, Kipping Knees to Chest, Knee Raises, or move to the floor for V-Ups, Alternating V-Ups or Sit-Ups.

Mobility Prep and Activation
1:30 Row (:30 Easy, :30 Moderate, :30 Hard)
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs
:30/:30 Couch Stretch

General Movement Prep
2 Sets: For Quality
16 Glute Bridge March
10 Dumbbell Cossack Squats (light DB’s)
10 Dumbbell Strict Press (light DB’s )
5 Up Downs
Primer:
7/5 Calorie Row
5 Dumbbell Thrusters @ working loads
5 Lateral Burpees over Dumbbells
Rest :30
5 Lateral Burpees over Dumbbells
5 Dumbbell Thrusters @ working loads
7/5 Calorie Row

“Burnin’ It Down”
Every 3:00 x 10 Sets
16/13 Calorie Row
8 Dumbbell Thrusters
8 Lateral Burpees over Dumbbells
Alternate Directions Each Set
***meaning start with cals one round and work down the next round start with burpees and work up the list
Dumbbells: 2 x 50/35lb, 22.5/15kg

Level 2:
Every 3:00 x 10 Sets
14/11 Calorie Row
8 Dumbbell Thrusters
8 Lateral Burpees over Dumbbells
Alternate Directions Each Set
2 x 35/25lb, 15/12kg

Level 1:
Every 3:00 x 10 Sets
12/9 Calorie Row
8 Dumbbell Thrusters
8 Burpees
Alternate Directions Each Set
2 x 25/15lb, 12/7kg

Masters 55+:
Every 3:00 x 10 Sets
12/9 Calorie Row
8 Dumbbell Thrusters
8 Lateral Burpees over Dumbbells
Alternate Directions Each Set
2 x 30/20lb, 14/9kg

Goal: Complete each set in 1:45-2:15
Time Cap/Set: 2:45

Primary Objective: Complete each set in under the cap
Secondary Objective: Descending Splits

Goal: Complete each set in 1:45-2:15

Time Cap/Set: 2:45

Primary Objective: Complete each set in under the cap

Secondary Objective: Descending Splits

Strategy: Plan to attack this one conservatively on set one with the goal of increasing paces. The two movements that will allow for better pacing and strategy will be the Row and the Burpees. Plan to start moderate here and gradually pick up the Cal/Hr on the Rower and pick up cadence on the Burpees. The plan today will be to keep the Thrusters unbroken throughout. Look to adjust movements and volume to allow for consistency and pacing within the given time domain throughout the workout. 

A note that each round we will either start on the Burpees or Start on the Rower. This will allow for better use of the Rowers and also a different stimulus round to round by starting on different stations throughout. Because of this trying to descend splits may be tricky, but the goal is to descend the splits on each set that is moving in the same direction. So, we should see the sets that start on the rower descend proportionally and those that start on the Burpees to do the same.

Movement Modifications and Substitutions: 

– Calorie Row: Sub equivalent on the Ski Erg or Bike Erg or adjust to 15/11 Calories on the Echo Bike 

– Dumbbell Thrusters: Look to adjust loading, move to dumbbell front squats for those with shoulder issues, or move to dumbbell push press for those with knee or lower back issues. 

– Lateral Burpees over the Dumbbells: Looking to hit these as line facing burpees or just traditional burpees for class management purposes or if athletes need a  less complex movement for the day.