Sunday Funday. teams of 2, bring something to protect your leg if you are planning on rope climbing

Amrap 8 minute
P1 Run 4×50 shuttle sprint
P2 Run 4×50 shuttle sprint
Then both partners split 6 rope climbs or 12 rope pulls from floor

Wod 2- split how you want
Amrap 9
3 STOH
10 ring rows, pull ups, or bar muscle or a combo of those
6 STOH
10 Ring rows, pull ups or BMU
9 STOH
10
add 3 to the STOH each time

WOD 3- split how you want
10 Minutes amrap
10 Double db box step overs
12 DB hang squat clean

Looks like some rain so we will keep endurance inside tomorrow.
Teams of 3, 35 Minute Amrap
50 Bike Cals
50 Sandbag Cleans
50 ski cals
50 Sandbag cleans
50 Row cals
50 Sandbag cleans


9am CrossFit
Buy in
P1- works on 2000m row
p2- holds double KB in the front rack
*switch off when needed. No rowing unless someone is holding the kbs
Straight into 50 synchro burpees over your bar
30 synchro hang power cleans
Suprise! There is a cash out that wasnt in the picture
Another 2000 m row while the other person is holding double KB front rack

Warm-Up
8:00 minutes, For Quality
5/5 World’s Greatest Stretch
10 Bird Dogs w/knee tuck
10 steps each way banded glute activation
10 Jumping squats
10 Barbell Behind The Neck Strict Presses (Split Jerk Position)

We will give you some time to warm up to your first set weight then
Strength: Front Squat
10 minute EMOM
3 reps
Minutes 1-3: 65%
Minutes 4-6: 67%
Minutes 7-8: 70%
Minutes 9-10: 72%
Percentages are based on your 1-rep max Front Squat

Wod
10 minute AMRAP
12/9 Calorie Row
3-4-5-6-7 etc.
Bar Muscle-Ups
Thrusters @ 135/95lb

Some scaling options are below. If you have a few muscle ups do them until you miss then switch to burpee pull ups right away for that set. This is only a 10 minute wod. we want you to keep moving. Or start your bar muscle ups at 1, then next round 2, an so on.

Options
10 minute AMRAP
12/9 Calorie Row
3-4-5-6-7 etc.
Burpee Pull-Ups
Thrusters @ 95/65lb
____________________________________________________________________________________________
10 minute AMRAP
10/8 Calorie Row
3-4-5-6-7 etc.
Burpee Jumping Pull-Ups
Thrusters @ 75/55lb
_______________________________________________________________________________________________

Primary Objective: Get through the round of 7 reps
Secondary Objective: Unbroken Thrusters
Stimulus: Leg & Shoulder Stamina
Strategy:
Each round, you will add 1 rep to both the Bar Muscle-Ups & Thrusters until the 10 minute
time window expires. The goal is to get into the round of 7 reps today. On the Thruster
load, the desired weight should be towards the heavier side however, for most sets you
should be able to go unbroken. This is the same expectation on the Bar Muscle-Ups. So if
you can do the prescribed movement, we suggest starting at a smaller number and then
increasing from there.

Last few days before we start our strength cycle.

Warm-Up
2 Sets, For Quality:
1:00 Cardio Choice
10 Scapular Push-Ups
5 Walking Inchworm to Hollow
10 Barbell Goodmornings
6 Crossover Step-ups

Below would be the absolute toughest version of this workout but do not get wrapped up in weights or reps. That’s a losing mans game. 99 percent of us will need to scale to hit the proper stimulus. If you’re going to blow up the first 3 rounds of the workout because you trying to hit those numbers…. and the rest of your workout sucks. That is not a win.
We will do a couple “prove it” rounds and we will adjust reps and weight so everyone can keep continuous steady pace for hopefully most of the tough 40 min emom

40:00 minute EMOM
min 1: 14/10 Calorie Echo Bike
min 2: 15 Sumo Deadlift High Pull 75/55lb,
min 3: 15/10 Push-Ups
min 4: 12 Single DB Step-Overs 50/35lb

Goal Complete each movement in under 40 seconds
Primary Objective: Complete all movements within the minute, ideally with 10-15
seconds to spare in order to transition to the next movement.
Secondary Objective: Complete all movements unbroken
Stimulus: Volume Build / Muscular Stamina and Endurance

Pro Tips
The focus here is to hit each minute with the goal of completing it within 40 seconds. The main challenge for this will be the Echo Bike. So this is where we need to push a bit.
Pushing the bike will give us a little leg pump before moving into the Sumo Deadlift High
Pulls. These should be done in 30-.40 seconds allowing for some rest and recovery
going into minute 3 where we only have 15/10 push-ups which is meant to be a bit of
reprieve for the heart rate and allow athletes to catch their breath before moving into the
final minute of DB Step-Overs. Focus on smooth efficient pacing here and stay close to
the box to complete the reps in 30-40 seconds.

We are in a transition week before we get into a serious strength cycle. There are some longer workouts the rest of the week. We are prepping to get after the weights! There is light barbell cycling work after the workout today if you want to do some extra work. It just takes one person to suggest the extra work and most people will jump in. Be the hero that suggests it.
Warm-Up:
3 Sets, For Quality
200m Run
10 Alternating Box Step-Ups
20 Shoulder Taps
10 Hollow Rocks
:10 second Hollow Hold

Skill/progressions
GHD sit up efficiency and wall walks
***Do not do more than 30 GHD’s today if you havent done them in a while

Wod
For time
500m Run
40 Box Jumps (or step ups, ALWAYS step down) 24/20”
40 ab mat Sit-Ups
10 Wall Walks
40 ab mat sit ups
40 Step-Down Box Jumps 24/20”
500m Run

*goal is under 20 minutes

Extra work
Barbell Cycling: Lighter 135/95 or less.
3 or 4 Sets, For Time:
9 Lateral Burpees Over Barbell
7 Deadlifts
5 Hang Power Cleans
Rest 1:00 minute between sets