Warm up on board

This is a workout where you figure out what numbers to use on the first round. Lowering the cals on both machines and lowering (or removing) the weight on the box stop overs will be what most of us are doing.

40:00 minute EMOM
Minute 1: 13/10 Calorie Row
Minute 2: 10 single Dumbbell Box Step-Overs 24/20’’, 50/35lb,
Minute 3: 13/10 Calorie Echo Bike
Minute 4: 25 ft Handstand Walk OR 2-3 wall walks OR 10-15 push ups (something that takes roughly 20 seconds or less

2-3 Sets, For Quality
200m Run or 1:00 minute Machine Choice
5/5 Kettlebell Halos
5/5 Single Arm Bottom Up Kettlebell Press
7 Inchworm Push-Ups
9/9 Single Kettlebell Front Rack Contralateral Step-Up

Strength
Push Press
Every 2:00 minutes, 6 Sets
Set 1: 3 Reps
Set 2: 10 Reps
Set 3: 3 Reps
Set 4: 10 Reps
Set 5: 3 Reps
Set 6: 10 Reps

Start the first set of 3 Reps @ around 80% of 1RM, drop the percentage on the
second set to around 60% and complete 10 reps. We will continue this for 3 waves of
this style loading pattern, with the option to increase weight on each wave.
Big points of focus today are to keep a vertical dip and drive, while keeping the barbell
high on the chest and close to the body as we drive overhead in a vertical pressing
pattern. Finish directly over midline and create a strong stable locked out position.

Every 2:00 minutes, Until Failure (10 round/20 minute cap, read details below)
200m Run
3* Burpee Box Jump Overs 24/20”
*Increase Burpee Box Jump Overs by 2 reps each round
Goal : 5-7 Rounds
10 round cap

Primary Objective: Achieve 6+ Rounds
Secondary Objective: Keep each run in under 1:00 minute to complete
*IF THE CLOCK CATCHES YOU and you would like to keep going until the 20 minute mark, just take 2 minutes off, 3 or 6 buprees off) and start another round.

3 Sets, For Quality
1:00 minute Cardio Choice
10 Alternating Cossack Squats
10 Scapular Pull-Ups
5/5 Single Arm Ring Rows 3 second pull/3 second decent
:20/:20 second Single Leg Glute Bridge Hold

Workout explanation and scaling options
This workout will be as tough as you make it. Scale the strict pull ups with a band or toenail push ups, or a combo of strict then adding a band to get those last few reps. no kipping today. Pull up number decreases each round. Push hard on the machine for max intensity in this workout or back off a little bit a try to cruise through each round at a controlled heart rate.

6 Sets
3:00 minute AMRAP
*Strict Pull-Ups
50ft (15m) Dual Dumbbell Front Rack Walking Lunges 50/35lb
-Max Calorie Machine (bike, ski or row, stay on the same machine the whole time because you will be trying to increase your cals each time as the pull up number decreases)
Rest 1:30 between sets

Strict Pull-Ups
Round 1: 18/12
Round 2: 15/10
Round 3: 12/8
Round 4: 9/6
Round 5: 6/4
Round 6: 3/2
Machine Scales: Choose any today

Strict Pull-Ups:- lets stay on bands or toenail pull ups today to help with strict movement.

• Initiate the pull-up with lats and shoulder blade movement, avoiding starting the movement at the elbow.
• Scale: Consider scaling to strict banded pull-ups or toenail spot pull-ups.

Extra work
3 super sets
20 alternating arm db curls
10 skull crushers with ez curl bar straight into
20 close grip benchpress with the same ez curl bar

3 minutes machine the
2 Rounds with PVC
20 pass throughs
20 around the worlds
10 OHS

Warm up

“Barbell Primer”
3 Sets, Starting @ 45/35lb, 20/15kg
High Hang Snatch Pull + High Hang Power Snatch
Hang Snatch Pull + Hang Power Snatch
Hang Squat Snatch + Overhead Squat
Snatch + Hang Snatch + 2 Overhead Squats

Snatch Complex
Every 2:00 minutes, 6 sets, complete the following:
1 Snatch + 1 Hang Snatch + 2 Overhead Squats
Start @ 70% of 1RM and increase to a “Heavy” for the Day

Wod
Every 2:15 minutes, 6 Sets
6 Power Snatch
8 Toe to Bar
10 Thrusters
Load: 95/65lb

Primary Objective: Compete each set in under 1:45 minutes
Secondary Objective: Descend pace across all sets, looking to keep set 1 to set 6 within
10 seconds of each other.

Athlete Notes + Workout Strategy:
The focus today will be to hit the 6 Snatches as touch and go reps before tackling a
quick set of 8 Toe to Bar then working back to the barbell for an unbroken set of 10
Thrusters. If we are looking at this in terms of how long each movement should take we
are assuming that each is to be done in under 30 seconds with our faster athletes
pushing to finish each set within the minute. The need to maintain pace, technique and
speed is the primary objective, so even reducing the reps by 1 on each movement would
allow for greater consistency and the ability to hit the intended stimulus.

Sunday Funday- Partners

Wod 1-10 Minutes amrap split how you want
Row 600
14 Burpees
24 wall balls

Wod 2- For time
3 Rounds
Run 400 together
42 KB swings
24 Pull ups
*have your barbell ready and off to the side because you are going
Straight into
60 Deadlifts
50 power cleans
40 Shoulder to overhead