Warm up-
5 minute bike
50 steps walking lunge with Dumbbell in each hand
20 Empty bar front squats

Strength
Front Squats
Build up to a 3 rep max… build up slow
should look something like this
10 10 (very light) 8,8 (still warming up) 5,5 (moderately heavy) 3,3+++ (keep doing sets of 3 until you miss

Wod-
15 minutes Amrap
30 Air squats
20 Push ups
10 Power Cleans 135/95

Warm-
4 rounds
10 push ups
15 Squats
100m run

Strength
10 Minute EMOM- Every minute on the minute
2 Deadlfits
2 hang cleans
1 shoulder to overhead- (press, push press, push jerk or split Jerk)

go over what a man maker is.

Wod-
30 man makers for time 50/35

Extra-
200 meter running intervals (if you dont like running do these- Run 200, rest however it long it took you, shoot for 5 intervals

Wods start at 10:15, be warmed up and ready to 3….2…..1…… go.

all wods- Teams of 2

Wod 1
8 Minutes
800M run with one plate (switch as needed 45/25
Max Hang cleans 135/95 with remaining time

Wod 2- 10 Minutes (entire wod outside)
6 Kettle bell swings 70/55
6 kettle bell squats
sprint 100m
Partner 1 complete a round— partner 2 be ready…. you can start your kettle bell swings as soon as you see your parntner come around the corner.

Wod 3- (line your bars up sideways so we can all fit close to wall)
12 Minutes
8 wall balls
4 deadlift 135/95
3 power cleans 135/95
2 burpees

*carefully run to the platforms where your partner will be standing, tag them in, they run to the far end of the gym and complete a round… run back, tag you in, and on and on and on and on and on and on.

We will gradually be switching over to all punch cards for food and beverage. It saves you .50 cents an item on most items and saves time especially with the spotty wifi in the building if you are trying to pay by card. Punch cards are the desk in the black box. Get your item, check a box off… fast and easy and money saving.
https://trial-b163f0cd.sites.zenplanner.com/retail-cart.cfm?ProductOptionId=A167E104-E515-4F09-8716-31918C816D8C&qty=1

Warm Up

800 M sandbag run with a pal
40 Good Mornings
2 Minutes each leg of couch stretch

Strength
DeadLift- 5 sets of 3 if you are going heavy, 5 sets of 7 if you are going a little lighter today
do three sets to warm up to your first working set
working set should be at about 80 percent and go up if you feel good

Wod- 20 minute Amrap… say goodbye to your legs and shoulders and grip

50 Meter Walking Lunge with a plate overhead (45/25)
12 snatches 95/65 (If you havent been hook gripping you are going to want to today) -beginners do dumbbell snatches (14) if you want or KB swings
100 meter farmer carry with dumbbells or kettle bells

We will gradually be switching over to all punch cards for food and beverage. It saves you .50 cents an item on most items and saves time especially with the spotty wifi in the building if you are trying to pay by card. Punch cards are the desk in the black box. Get your item, check a box off… fast and easy and money saving.
https://trial-b163f0cd.sites.zenplanner.com/retail-cart.cfm?ProductOptionId=A167E104-E515-4F09-8716-31918C816D8C&qty=1

Jerry Day
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Here is a list of reasons not to do this workout.
-Injury or state weightlifting meet this weekend
Thats the list…. that’s it. If you are capable of doing this, do it. If you are new and need to cut it in half, do that. If you need to walk the run, do that. This is a great test of your cardio.
The sub for Jerry if “you dont feel like doing it” is a million burpees for time.

“Jerry”

For time:
Run 1 mile
Row 2K
Run 1 mile

You can do Strength work before or after- Bench Press 10,9,8,7,6,5,4,3,2,1