Teams of 2
Wod 1-split work as needed
10 Minute Amrap
Ski 300/250
20 shoulder to overhead 155/115 (should be weight you can get 10 reps of unbroken)

Wod 2
9 Minutes- split how you want
14 power cleans
14 Burpees
14 synchro air squats

Wod 3-15 minutes cap

3 Rounds for time:

90 M Sled Push (Each teammates does 15M down / 15M back relay style to get 90M Total)
15 Sync CTB (2 athletes) or pull ups or ring rows
20 HSPU (1 athlete) switch as needed (or db presses)
25 Sync TTB (2 Athletes) or knee raises or sit ups
30 Wallballs (1 athlete)

8am Endurance
Teams of 3
45 Minute Amrap
Ski 60 cals
Row 60 cals
6-200’s (alternate through your teammates, one at a time)
*workout starts with 15 sandbags over the shoulder and team does 15 sandbags at the completion of the ski, row and run every round
M/M/M team 60 cals
F/F/F team 50 cals
MMF or FFM team 55 cals

9am

Complete with a Partner, For Time:
50 Burpee Box step Overs 24/20”
2000m Row
50 Burpee Box step Overs 24/20”
2000m Ski

Warm-Up
8:00 minutes : For Quality
30 second Goblet Squat Ankle Mobility
10 Goblet Cossack Squats
10 Russian Kettlebell Swings
5/5 Single Arm Kettlebell Thruster
5 Burpee Squat Jump


Strength:
Every 2:00 x 4 Rounds
3 Front Squats,
Starting @ 75% and building to a heavy triple for the day.
-Directly IntoEvery 2:00 x 4 Rounds
Set 1: 5 Back Squats at 75% of Heavy Front Squat Triple
Set 2: 5 Back Squats at 80% of Heavy Front Squat Triple
Set 3: 5 Back Squats at 85% of Heavy Front Squat Triple
Set 4: 5 Back Squats at 90% of Heavy Front Squat Triple

Wod
For Time:
15-12-9-6-3
Dumbbell Burpee Clusters 50/35lb, (22.5/16kg)
Strict Pull-Ups

Time Domain: 10:00-15:00 minutes
Time Cap: 15:00 minutes
Primary Objective: Finish in the fastest overall achievable time
Secondary Objective:Maintain sets of 3+ on all sets of Strict Pull-Ups

Warm up
8:00 minutes, For Quality
40 seconds Cardio Choice
10 Alternating Samson Lunge
8/8 Suitcase Kettlebell Deadlifts
20/20 second Single Leg Glute Bridge Hold

wod

Every 10:00 minutes, 4 Sets
40/30 Calorie Echo Bike
20 Single Dumbbell Box Step-Overs 24/20” , 50/35lb, (22.5/16kg)
400/350m Ski or Row
200ft Dual Kettlebell Farmers Carry 70/53lb

Today’s focus is all about consistency and enduring through a solid 40-minute workout. We’ve been building up to this by incorporating longer segments in our previous 40-minute EMOM sessions. But today’s challenge is a bit different. Instead of those quick bursts of intensity, we’re shifting gears. Athletes will need to maintain a steady and consistent pace throughout this entire 40-minute EMOM.
It’s all about staying in the zone, nailing those correct breathing patterns, and keeping a rock-steady rhythm. We’re throwing a couple of options your way – with the ideal option being the ski erg for the day, but the rower also being a great option.
Now, to keep things running smoothly, we’ve got a plan. We can either start in a waterfall setup, giving everyone their space and ensuring the workout flows seamlessly. Or, we can stagger the start times by 3 minutes to accommodate multiple groups, ensuring nobody overlaps on the machines or has to wait to use the dumbbells and kettlebells.

Time Domain: 7:00-9:00 minutes / Sets
Time Cap: 9:00 / Set CAP YOURSELF AT 9 MINUTES EACH SET SO YOU GET A REST AND ADJUST THE NEXT ROUND
Primary Objective: Finish each set in under 8:30 minutes
Secondary Objective: Complete each set within the goal time domain

Warm-Up:
3 Sets: For Quality
10 Bootstrap Squats
50 feet of high knees
50 feet of butt kicks
10 Scapular Pull-Ups
3 x 25/25ft Lateral Shuffle
3 Burpee Broad Jumps for Distance

Workout For Time:
3 Rounds:
200m Run
21 Wall Balls, 20/14lb
15 Toe to Bar
9 Line Facing Burpees
1:00 Rest between rounds
Rest 3:00 minutes after final round
THEN
1 Round:
400m Run
40 Wall Balls 20/14lb – – 10/9ft
30 Toe to Bar
20 Line Facing Burpees

Time Domain: 20:00-25:00 minutes
Time Cap: 25:00 minutes
Primary Objective: Fastest overall time
Secondary Objective: Plan sets and rests and stick to it. Goal today is to have a solid
plan going in and break early and rest minimally for optimal results