Warm up
2 rounds
1 Minute Machine
10 spider man lunges
1 barbells complex *see below
5 burpees over your bar focusing on efficiency and technique
(*barbell complex is 3 tall muscle cleans, 3 front squats, 3 power position squat cleans)

Strength
Every 2:00 minutes, 5 Sets
3 Position Clean
High Hang + Hang + Floor
*Can drop the bar after the hang

Wod (we will have a nice version of this workout with a sandbag as well)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Load: 50/35lb

Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a

Gymnastics Skill / Stamina Development
Bar muscle up or pull up and dip skill/strength development
Option 1 – Bar muscle ups
4 minute EMOM
4 reps
Rest 2:00 minutes
4 minute EMOM
3 reps
Rest 2:00 minutes
4 minute EMOM
2 reps
_____________________
Option 2 pull ups dips
3 sets of a 4 minutes emom
3 or 4 Pull-Ups + 3 or 4 Ring Dips
Rest 2:00 minutes between sets
______________________________
Option 3, ring rows and push ups
3 Sets
4:00 minute EMOM
5 Ring Rows + 5 Push-Ups

Wod

3 Sets, For Max Reps
2:00 minute AMRAP
20 Toe to Bar
-Max Dual DB Bench Press 50/35lb
Rest 1:00 minute between sets
*option to bro-sesh and do barbell bench press. moderate weight, higher reps

Goal: Complete 10+ DB Bench Press Each Set
-Primary Objective: Complete the Toe to Bar in under 75 seconds
-Secondary Objective: Complete 10+ Reps on DB Bench Press each Set

Accessory work
4 sets, not for time
30 second ski sprint
15 reps kneeling straight arm banded lat pull down
15 push ups

Warm-Up:
8 minute EMOM, Alternating each minute: Minute 1: Machine of Choice
Minute 2: :25/25 Seconds, World’s Greatest Stretch
Minute 3: 10 Barbell Behind The Neck Snatch Grip Push Presses + 10 Barbell Overhead Squats, 45/35lb
Minute 4: 50/50ft (15/15m) Bottom-Up Kettlebell Overhead Carry, Moderate Load

Strength
Weightlifting : Snatch
5 minute EMOM
1 Muscle Snatch + 1 Hang Power Snatch
Straight into:
5 minute EMOM
1 Power Snatch + 1 Hang Squat Snatch
Straight into:
5 minute EMOM
2 Squat Snatches

WOD
50 Hang Power Snatch 65/45
30/22 Calorie Echo Bike
50 Overhead Squats

Goal: 6:00-10:00 minutes
-Time Cap: 12:00 minutes
-Primary Objective: Completing the barbell movements 4 sets or less
-Secondary Objective: Completing the Echo Bike in 2:00 minutes or less

All regular classes today 5am, 6am, 9am, 10am 4,5,6pm

Warm up
3 Sets, For Quality
1:00 minute Cardio Choice
15 Banded Good Mornings or empty bar
8 Walking Inchworms
8 Empty Bar deadlifts
1:00 Different cardio

Wod- Conditioning day after a holiday feast
Every 5:00 for 30 minutes
Alternate stations
That means you will be at each station 3 times. that will be 60 deadlifts. keep that in mind when picking your weight. read the notes and scaling below

Every 5:00 minutes for 30:00 minutes
Alternating Stations
Station 1:
75 Double Unders
20 Deadlifts 155/105 (102/70kg)
Station 2:
300/275m Row
400m Run

Goal: 75-90 seconds / Movement
Primary Objective: Complete each set in ~3:30-4:00

Today’s focus is to maintain a workout pace of approximately 3:30 to 4:00 minutes at
each exercise station. For the double unders and deadlifts, aim to complete them in no more than two sets, with each movement taking about 1:15 to 1:30 minutes. In the row
and run combination, the goal is to finish the rowing segment in roughly 1:15 minutes,
and the running part in about 2:00 minutes or less. Including transition times, this
approach should align with the 3:30-minute target. By adhering to these consistent
pacing guidelines, with 1:00 minute for transition and rest, we are focusing on
developing lactate threshold and enhancing overall capacity.

RX
Every 5:00 minutes for 30:00
minutes,
Alternating Stations
Station 1:
75 Double Unders
20 Deadlifts 155/105lb,
(70/48kg)
Station 2:
300/275m Row
400m Run
__________________________________________________________________

Scaling options
Every 5:00 minutes for 30:00
minutes,
Alternating Stations
Station 1:
150 Single Unders
20 Deadlifts 95/65lb,(43/30kg)
Station 2:
300/275m Row
300m Run

Masters 55+ or however old you are feeling today
Every 5:00 minutes for 30:00
minutes,
Alternating Stations
Station 1:
75 Double Unders
20 Deadlifts 155/105lb,
(70/48kg)
Station 2:
300/275m Row
400m Run

YES WE ARE OPEN AT 1017 GUNN HIGHWAY!

I’m not posting the warm up today or detailed skill work but we are doing both. scaling options posted at the gym

Skill work
Toes to bar progressions

Wod

For Time
60 Double Unders
30/21 Calorie Echo Bike
15 Toe to Bar
40 Double Unders
20/14 Calorie Echo Bike
15 Toe to Bar
20 Double Unders
10/7 Calorie Echo Bike
15 Toe to Bar
@ 14:00 minutes
Part B)
6:00 minute AMRAP
24 Double Unders
8/6 Calorie Echo Bike
8 Toe to Bar

We will have time after to stretch and/or work some weaknesses.