We will get back to a group warm up on Sundays
Warm up
8 Minute Armap
200m Run
10 kip swings
10 strict press with an empty bar
10 power cleans, empty bar
After 8 minutes take less than 8 minutes to build up to your barbell weight

Wod 1- 18 minutes- split how you want
18-Min AMRAP
400m Run (together, must return before continuing)
20 Toes-to-Bar
16 Power Cleans (155/105#)
12 Bar-Facing Burpees
8 shouler to overhead

Rest about 10 minutes then wod 2
Part A – 14-Min AMRAP (split reps as needed):
500 Meter row
16 front squats 155/105 (first rep starts on the floor
14 Bar Muscle Ups (chest to bar, regular pull ups, or jumping pull ups or 20 ring rows for sub)
12 Handstand Push-Ups (scale: strict or kipping, or DB Push Press)
PART B
14 Minutes to 18 minutes
Find a 4 rep max front squat BUT the lift starts from the floor. Squat clean on the first rep counts.

8am
35 Minute Armap
Teams of TWO
1000M Row
200M farmer carry 50s,35s 100 meters each
1000M ski
50 Burpees
1200M run (you go, i go 200m, so 3 times EACH)

9am
if you dont want a partner divide numbers by 2
3 Rounds for Time with a Partner
100 Double Unders
80 Abmat Sit-Ups *****you can cut this to 60 if you want
60 Wall Balls
40/35/30 Calorie *Bike
–
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Work can be split anyway you want with your partner to achieve the best overall timeM/M, M/F, F/F
2:00 Cardio Choice
—-
2 Sets: For Quality
20/20 Line Hops
10 Knee Hug + Lunge and Twist
10 Down Dog Toe Touches
10 Hollow Rocks + 10 second Hollow Hold
20 Glute Bridges
—-
Specific Prep (3-5min)
Practice Double Unders and go through some technique pointers
Bring out Wall Balls and work with some quality sets and reps. i.e. 2 sets of 5-7 reps
Tackle fine points about bracing and keeping hips on the floor for abmat sit-ups.

Primer (2min)
10 Double Unders (each)
8 Abmat Sit-Ups (each)
6 Wall Balls (each)
4/3 Bike Calories (each)

8:00 EMOM
Minute 1: Cardio of Choice
Minute 2: :20/:20 World’s Greatest Stretch
Minute 3: 10/10 Hand to Hand Wrist Circles + Puppy Dog Pose in Remaining Time
Minute 4: *Barbell Complex

• Barbell Complex
  10 Barbell Romanian Deadlift
  8 Tall Muscle Cleans
  6 Strict Press

Specific Barbell Prep + Get to Working Loads (8-10 minutes)
Perform 2 Cycles, Adding Loads

• Clean Pull
• Power Clean
• Front Squat
• Squat Clean
• Split Jerk
  –
  Then build to working Loads for the Clean and Jerk
  

Weightlifting
Squat Clean & Jerk
For Load:
Every 90 seconds x 10 Sets
1 Squat Clean & Jerk

Extra Instructions / Coaches Notes
Starting @ 70% and building to the last 4 sets at 85%
% is Based on 1RM Clean & Jerk

“Lock, Stock and Two Smoking Barrels”

12:00 EMOM
minute 1: *Deadlifts
minute 2: 6-8 Strict Handstand Push-Ups

Deadlifts:
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 75%
Set 4: 5 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 1 Rep @ 85-90%

Strict Handstand Push-Ups:
Add Deficit if 6-8 Reps is Easy, Move to Box Piked Handstand Push-Up if 6-8 is challenging

Goals / Stimulus / Objectives
Primary Objective: Hitting quality high percentage work
Secondary Objective: Maintain quality strict handstand push-up positions for 6-8 reps.
Stimulus: Lower Body + Upper Body Strength
RPE: 6/10
Workout Notes:
Minute 1: Deadlifts
Starting Position:
Feet hip-width apart, hands gripping the bar just outside the legs.
Engage the lats, core braced, and maintain a neutral spine.
Execution:
Drive Through Legs: Push the floor away while keeping the bar close to the body.
Hip Extension: Stand tall, locking out hips and knees simultaneously.
Controlled Descent: Lower the bar under control, maintaining tension.
Completion:
Full rep when hips and knees are locked out at the top.
Scaling Options:
Reduce Load to maintain form.
Trap Bar Deadlift for athletes with mobility limitations.
Romanian Deadlifts for a hamstring-focused variation.

Minute 2: 6-8 Strict Handstand Push-Ups
Starting Position:
Kick up into a stable handstand, hands shoulder-width apart, core engaged.
Execution:
Lowering Phase: Control the descent until head gently touches the floor.
Pressing Phase: Drive through the shoulders, keeping the midline engaged.
Lockout: Fully extend the arms, returning to a strong overhead position.
Completion:
Full rep when arms are fully locked out at the top.
Scaling Options:
Deficit Strict HSPU for advanced athletes.
Box Piked HSPU to modify for strength limitations.
Seated Dumbbell Press for those unable to go inverted.

400m Run
:40 Glute Bridge Hold
:30 Down Dog Calf Gas Pedals
:20/:20 Samson Stretch
–
2 Sets: For Quality
6/6 Single Arm Ring Rows with Rotation
10 Deep Lunge Mountain Climbers
6 No Jump Burpees
6 Jumping Pull-Ups

Spend 5-10 minutes on rope climb progressions

20 minute AMRAP
3 rounds of:
200m Run
1 Rope Climb
5-10-15 Burpee Pull-Ups
Right into 3 rounds of:
400m Run
2 Rope Climbs
20-25-Max Burpee Pull-Ups

Rope Climb: 15ft

Flow:
200m Run + 1 Rope Climb + 5 Burpee Pull-Ups
200m Run + 1 Rope Climb + 10 Burpee Pull-Ups
200m Run + 1 Rope Climb + 15 Burpee Pull-Ups
400m Run + 2 Rope Climbs + 20 Burpee Pull-Ups
400m Run + 2 Rope Climbs + 25 Burpee Pull-Ups +
400m Run + 2 Rope Climbs + Max Burpee Pull-Ups in remaining time

Level 2:
20 minute AMRAP
200m Run
1 Rope Climb
4-8-12 Burpee Pull-Ups
400m Run
2 Rope Climbs
16-20-Max Burpee Pull-Ups
Rope Climb: 12ft

Level 1:
20 minute AMRAP
150m Run
2 Rope Pull to Stands
4-8-12 Burpee Jumping Pull-Ups
300m Run
2 Rope Pull to Stands
16-20-Max Burpee Jumping Pull-Ups

Goal: Get into the Max Rep Round of Burpee Pull-Ups
(5 Rounds + 400m Run + 2 Rope Climbs + 1 (or more) Burpee Pull-Ups)
Primary Objective: Complete 5 Rounds of the workout
Secondary Objective: Maintain a consistent hard pace on the run today in order to bank some time to complete the rope climbs and burpee pull-ups.
Stimulus: Aerobic
RPE: 7/10
This should be a steady grind of a workout with focus on good quality pacing and consistency on the rope and burpee pull-ups.

Workout Strategy Notes:
Run: Maintain 5-10k Paced intensity here in order to keep things fast, yet sustainable.
Rope Climb: Work to get a great foot lock quickly, trying to grab the rope as high and close to your hands on each pull as possible. Take extra attention to descend quickly to avoid excessive time under tension on the grip.
Burpee Pull-Ups: Make sure to find your placement of your hands and feet directly underneath the bar so that you can jump straight from the burpee into the pull-up. The bar should be just out of reach for our Rx standard, but can reduce the height and create a jumping pull-up as the modification for the day.

8-12 EMOM, 2-3 sets
Minute 1: Cardio Choice
Minute 2: 10 Russian KBS + 10 Goblet Squats
Minute 3: 10 Alternating Box Step-Ups + 5 Box Jumps 24/20in
Minute 4: Mobilization Exercise

Round 1: :20/:20 Second Pigeon Stretch
Round 2: :20/:20 World’s Greatest Stretch
Round 3: :60 Thoracic Squat Rotations
—
Specific Barbell Prep (4-6 min)
Focus on bracing and breathing mechanics in the squat with the goal of 20×1 Tempo
In a workout tempo of “20X1”, the “2” indicates a 2-second eccentric (lowering) phase, “0” signifies no pause at the bottom, “X” means an explosive concentric (lifting) phase as quickly as possible, and “1” means a 1-second pause at the top
–
Perform
10 Empty Barbell Reps
5 Reps @ 50-55%
3 reps at 65%

Then Get starting Loads on the Barbell

Strength
Back Squat
Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 70%
3 Reps @ 75%
1 Rep @ 80-85%
Rest as needed between 5-3-1 to complete within the 4:00 time frame

This is to be done as 5 reps, then 3 reps, then 1 rep within every 4:00 minute segment just as we did 2 weeks ago. This will have athletes adjusting weight quickly and ending with 80-85% on the bar for the final rep of 9 within each set. This creates a good volume dose as well as allowing athletes to tackle heavier loads in a cluster set style lifting session.

WOD 8:00 AMRAP
20 American Kettlebell Swing
10 Box Jumps
50ft (15m) Single Arm Overhead Walking Lunge
Load: 53/35lb, 24/16kg
Box Height: 24/20

Level 2:
8:00 AMRAP
20 American Kettlebell Swing
10 Box Jumps
50ft (15m) Single Arm Overhead Walking Lunge
Load: 44/26lb, 20/12kg
Box Height 24/20in

Level 1:
8:00 AMRAP
20 Russian Kettlebell Swing
10 Box Step-Ups
50ft (15m) Single Arm Overhead Carry
Load: 35/18kg, 16/8kg
Box Height 24/20in

Masters 55+:
8:00 AMRAP
20 Russian Kettlebell Swing
10 Box Step-Ups or Box Jumps
50ft (15m) Single Arm Overhead Walking Lunge
Load: 44/26lb, 20/12kg
Box Height 24/20in