Warm-Up:
2-3 Sets, For Quality
1:00 minute, Cardio Choice
10 Cossack Squats
15-20 second Wall Facing Handstand Hold
:30sec Glute Bridge Hold
10 Bradford Press with Lockout
5 Broad Jumps For Distance

Every 2:00, 6 Sets thrusters
5 Reps @ 75%
1 Rep @ 85%
5 Reps @ 75%
1 Rep @ 90%
5 Reps @ 75%
1 Rep @ 95%
*From the Rack or the floor

In performing the Barbell Thruster from the floor, we are looking to have the
barbell either Power Cleaned or Squat Cleaned into a solid front rack position,
ensuring that the barbell is securely placed with your elbows pointing forward
and out, ahead of the bar. This setup is key for stability and efficiency.

• As you execute the thruster, focus on maintaining a vertical posture as you
  rise from the squat. Drive powerfully through your heels to propel yourself upward vertically
  
• To refine your technique and maintain a higher repetition rate, consider
  switching to Dumbbell Thrusters or reducing the weight of the barbell. This
  modification allows you to focus on perfecting your form while still engaging
  the necessary muscle groups effectively.

Wod
“High Voltage”
Every 2:00 minutes, 8 Sets
10 Handstand Push-Ups (pike box push ups or db presses)
50ft (15m) Dual Dumbbell Front Rack Walking Lunges 50/35lb, 22.5/15kg
8 Pull-Ups

**8 rounds would be 64 pull ups. If you haven’t done higher volume pull ups in a little while you NEED to scale this number back. We are not looking for shredded hands and arms too sore to workout tomorrow. Be smart. same applies for the handstand pushups

we are looking to find a sustainable pace across all 8 sets here with the goal of maintaining pace more so that increasing pace or just surviving. The best strategy
here is to go out at a hard sustainable pace with planned breaks and consistently
doing that from set 1-8. There are 80 reps here of Handstand Push-Ups and Pull-Ups,
along with 400ft (120m) of walking lunges which is right at the top end of volume we
would expect to push in a workout for this time domain. So expect the fatigue to build
and muscular stamina to be taxed.

Warm-Up:
3 Rounds
1:00 minute Row, Run, or Double Under (Switch each round)
10m Toy Soldiers
10/10m Lateral Lunge Walk
20m/20m A Skips
—
5 Sets
10 second Wall Lean Sprint
Rest 20 seconds between sprint

Wod 1st today. If you have time left after class you can do the bench press strength at the end but it is optional.

Conditioning
“Triple 4”
4 Rounds For Time
400m Row
40 Double Unders
400m Run
2 Minute Rest Between Rounds
Time Domain: 20:00-26:00
Time Cap: 30:00 minutes

Optional bench press strength
Bench Press
1 x 3 @ 82%
1 x 2 @ 85%
1 x 2 @ 87%
1 x 1 @ 90%
1 x 1 @ 95%

Warm up
3 Minutes on a machine
Then
3 Rounds
1:00 banded glute steps
15 Good Mornings with a pvc
10 deadlifts adding a little bit of weight each round

We will let you build up to your deadlift starting weight then

Strength
Deadlift
Every 3:00 minutes, 5 Sets
Set 1: 3 Reps@ 82%
Set 2: 2 Reps @ 85%
Set 3: 2 Reps @ 87%
Set 4: 1 Rep @ 90%
Set 5: 1 Rep @ 95%
Percentage is based on your 1-rep max Deadlift

Wod
For Time:
5-10-15-20
American Kettlebell Swings 53/35lb, 24/16kg
Abmat Sit-Ups
Rest 1:00 minute
20-15-10-5
American Kettlebell Swings 53/35lb, 24/16kg
Abmat Sit-Ups
Time Domain: 7:00-11:00 minutes
Time Cap:12:00 minutes

Primary Objective: Complete the Kettlebell Swings unbroken
Secondary Objective: Complete the second set faster than the first set.
Stimulus: Midline Conditioning /Posterior Chain

Athlete Notes + Workout Strategy:
The focus today is on midline capacity and posterior chain stamina. There are 50 reps in
each set here with only 1:00 minute between sets, to allow a quick reset before tackling
the way back down. Total volume here of 100 reps for both the KBS and the abmat
sit-ups will build, but the overall goal is to remain unbroken and stay moving throughout.
Pick a pace and only at the tail of this in the 15-10-5 range should you try to really
increase the pace and sprint to the finish.

We are closed today! Enjoy time with your family and friends. Get out and get some fitness done outside the gym!

Endurance at 8am. CrossFit at 9am AND a free trial class of adult weightlifting with Coach Nicole
We are closed tomorrow for Easter

8am-
Teams of 2- another non stop 36 minutes of work wod. getting our run on and machines
12 minute per machine (bike, ski, row)
Partner 1-Run 200m
Partner 2-machine for calories
*switch when partner 1 gets back


Warm Up
Alt. EMOM 8 Minutes
1- 5 Burpees + :15 Handstand Hold
2- 5 Burpees + :15 Sandbag Bear Hug Hold
3- :30 Dead Hang into 5 Gymnastic Kips
4- :45 Machine/Shuttle Runs

Adult weightlifting with Nicole at 9am

AND
CrossFit Workout 9am
Amrap 5 minutes… repeat 6 times.
15 Deficit HSPU 2/1″ (or Hspu or db push press) MIn 1
8 Sandbag Cleans 150/100lbs MIn 2
8 chest to bar pull ups Min 3
Max Calorie Machine in the remaining time

Score is total cals.