SUNDAY WORKOUT

Strength:
Back Squat 2-2-2-2 @ 80% 1RM
2:00 clock for each work set

Do 50% for 5, 60% for 3 and 70% for 2 as warm ups over the course of 6 minutes before we start the work sets...


Then...


3 Rounds For Reps:
1 Minute Strict Press (75/55)
1 Minute Sumo Deadlift High Pull (70#kb/53#kb)
1 Minute Weighted Burpees (45# Plate/25# Plate)
1 Minute Rest

**Score = Total Reps across all movements (just keep a running total)**

THURSDAY WORKOUT

Triple Thursday guys. Come in and hit these three short little gassers… one after the other, of course. :-)

Workout #1

For Time:

60 Weighted Burpees (45# Plate/25# Plate)

**10 Minute Cut-off**

Workout #2

3 Rounds For Time:

20 Kettlebell Swings (70/53)

15 Chest2Bar Pull-ups

**10 Minute Cut-off**

Workout #3

For Time:

30 Dumbbell Snatch Alternating(70/100)<--we will select your weight for this.

**10 Minute Cut-off**

*** GAMES ATHLETES... WE WOULD LIKE YOU TO DO A 63#/95# (Use 60% of your best snatch max, if scaling) POWER SNATCH FOR WOD #3 FOR 45 REPS INSTEAD OF USING A DB... REALLY WORK ON UNBROKEN, EFFICIENT REPS...

*If you're scaling anything today, scale the weight FIRST. Only scale the reps if you absolutely cannot finish the workout. You should be able to finish each one of these in under the cut-off, if you scale properly. That way you will get a quick rest before starting the next workout. Come in… get sweaty!!!

SATURDAY WORKOUT

Skills for 10 - 15 Minutes:

Handstands & Handstand Push-ups

Some of you ladies, and even some of you fellas, have to get upside-down today, and get over your fear of Handstands! :-)

Conditioning:

3 Rounds For Time:

Run 400m

5 Handstand Push-ups (Strict/Kipping)

10 Weighted Burpees (45#plate/25#plate)

**15 Minute Cut-off**

*If you cannot do Handstand Push-ups on the wall, and must use a box, make them very difficult. Men must do the Handstand Push-ups STRICT, ladies may kip, although if absolutely necessary men may kip, but it will be considered a scaling option. 

MONDAY WORKOUT

Chipper For Time:

50 Wall Ball Shots (20/14)
40 Pull-ups
30 Power Snatches (95/65)
20 Weighted Burpees (45/25)

**15 Minute Cut-off**

*The Pull-ups are any style you prefer (Kipping, Butterfly, etc...). Every Snatch must be taken from the floor, and caught above parallel in a Power catch. Focus on technique, you will be fatigued, but that's the point. :-)

THURSDAY WORKOUT

2 Rounds For Time:

100m Row
10 KB Snatch (5ea, alternating @ 53/35)
25 Weighted Burpees (45/25)
100m Row
10 Turkish Get-ups (5ea, alternating @ 53/35)
25 Chest2Bar Pull-ups
100m Row
10 KB Cleans (5ea, alternating @ 53/35)
25 Box Jump Overs (30"/24")
100m Row
10 Turkish Get-ups (5ea, alternating @ 53/35)
25 Toes2Bar


*Obviously, we will scale where appropriate. Being as we only have 5 Rowers, it will be first come, first served, for the Row, but it's only 100m at a time, so you won't have to wait long, if at all. For the Turkish Get-ups, you must come back to the ground for each rep to count. Scaling up to 70/53 may be an option for a few of you, but we will individualize for each athlete. Two Rounds and done guys, how bad could it be? :-)

WEDNESDAY

For Time:

2 Dumpster Shuttles

21-15-9 of:
Toes2Bar
Weighted Burpees (45/25)

2 Dumpster Shuttles


*If you don’t have Toes2Bar yet, you will perform Hanging Leg Raises, attempting to get your legs as high as you can.

Some of you may remember today’s workout from several months ago. If you have your results from when we last did this WoD, you should be trying to beat your old time. We don’t often repeat workouts, so today is an opportunity to see the progress you’ve been making. By comparing your old time with how you perform today, you can look at the actual numbers, and have hard evidence that you’ve improved. Science is awesome. :-)