Partner workout
Sunday Funday
Wod 1
16 Minutes Split how you want
600m Row
20 toes to bar
20 Burpees over your rower

Wod 2- 12 Minutes- Alternating rounds
200 M ski
2 Rope climbs (or 4 pulls)

Wod 3
150 wall balls for time, split how want

8am endurance, 9am will be an all weightlifting workout with Coach Jordon, no CrossFit class at 9, come in and get help with your weightlifting. everyone is welcome

8am endurance with Coach Mike
36 Minutes-Team of 3
Row
ski
Run 400
Switch when your runner comes back,

9am-Weightlifting with Coach Jordon

Warm-Up

4 Sets
20 seconds on / 10 second transition
– Dead-Hang From Pull-Up Bar
– Burpee Bar Touch
– Bar Kip Swings
– Ring Rows-
–Alternating Single Arm Kettlebell Swings

Gymnastics Skill Progression
Spend 10-15 minutes on Chest to Bar Technique and Progressions
-Scale today include Inverted Rows for more mid-back engagement or banded chest to bar to allow for full range of motion to the bar.

“Glitch”
*IMPORTANT NOTES ABOUT THIS WORKOUT
-Round 1,3,5 go in the order below. round 2,4,6 go in reverse order
-read the description to achieve the correct stimulus. You might be able to do some 70 pound snatches but can you do them quickly?

For Time
6 Sets, Each For Time
8 Alternating Dumbbell Snatch
10 Jumps over PVC (Facing)
12 Chest to Bar Pull-Ups
– Rest 1:00 b/t sets – 
*Alternate Directions Each Round
PVC Height: 30’’/24’’
Dumbbell: 70/50lb, 32/22.5kg

Scaling, lighter DB, pull ups or ring rows, lower jump OR lateral stepovers on that pvc pipe.

Goal: 1:00-1:30 Sets / 11:00-15:00 

Time Cap: 20:00

Score: Time

Stimulus: High Capacity Triplet / Sprinting

RPE: 9/10

Primary Objective: Aggressive on the Dumbbell

Secondary Objective: PVC Jump Over Pace

This is all about going fast and unbroken, and pushing transitions. Pretend each set is its own little race against the clock. We should be looking to keep the pull-ups to two sets or less no matter if it’s first or last in the flow of that set, and the big separator will be our ability to hold pace on the jump overs and dumbbell snatch, especially when we finish those odd sets with the dumbbell.

PRVN Recovery #5

1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch

3 Sets
30 Seconds @ Each Station
30 seconds off
– Machine of Choice
– Bottoms Up Kettlebell Waiters Walk (Switch @ 15 seconds)
– Bear Plank Shoulder Taps
Bradford Press with Lockout

Strength
Every 2:30 x 4 Sets
3 Strict Press + 5 Push Press

Starting @ 70% of Strict Press
This is to be done as unbroken complex, building loads with the goal of building to around 80% of 1RM Strict Press

“Shadows and Whispers”

12:00 EMOM
minute 1: 20/15 Push-Ups
minute 2: 1/1 Turkish Get-Ups
minute 3: -Max Sandbag Bear Hug Hold
minute 4: Rest
Loads: Choice on Kettlebell and Sandbag


Objectives / Stimulus / RPE / Workout Strategy

Goal: Stay holding the Sandbag the Entire Minute

Score: Seconds Per Station on the Sandbag

RPE: 6/10

Primary Objective: Turkish Get-Up Load

Secondary Objective: Sandbag Load, must be 30 seconds + 

The focus here is on challenging the loads for the Turkish Get-Ups and Sandbag Bear Hug Hold. We are creating some added volume for the shoulders with the Push-Ups and interference, but the overall goal is the load and time under tension with the Turkish Get-Up and Sandbag Bear Hug Hold.

Warm-Up:
3 Sets,
1:00 Cardio Choice (Bike / Run / Row)
8 Walking Inchworm to Hollow
10 Deep Lunge Mountain Climbers
10/10 Single Leg Glute Bridges
10 Alternating Dead-Bug Heel Taps

Rowing Form and Technique
Rowing Form and Technique video
– Pick Drill
– Arms and Body
– Legs and Body
– Half Stroke
– Full Stroke

“Empty the Tank”

For Time:
Every 3:00 x 9 Sets, Alternating Stations
Station 1: 400m Run

Station 2: 
15/11 Calorie Echo Bike
30 Russian Kettlebell Swings 53/35lb, 24/16kg

Station 3:
500m Row

Level 2
Station 1-run 400, station 2-12/9 bike, station 3- row 500
Level 1
station 1-300m run, station 2-10/7 cal bike station 3 400m row

Goal: Sub 2:00 / Set 

Score: Sum Total Interval Time

RPE: 8/10

Primary Objective: Keep Each Station as fast as possible

Secondary Objective: Consistent Paces across all sets

The focus today is to stay consistent and really develop pacing today with our mixed modal piece here. We are leaning into the machines and firing up those hamstrings with a little dose of Kettlebell Swings during station 2. We will all start on different stations today and have things rotate in a way that allows for big and small classes to move through this while pushing everyone to target about 1:45-2:00 on / 1:00-1:15 off. This will help build our aerobic engine and consistency throughout.