WORKOUTS

Strength: 20’ to establish 1RM squat clean Metcon: 30-20-10 Cal bike Deadlift M: 135/225/315 F: 95/155/205 Accessories: 5×5(ea) alt farmers carry box step up 5×45” heavy D ball hold 150/100 3×6+6 d ball good mornings + squats  4×45” hollow flutter kicks 4×75 band pull throughs 

“Active Recovery/Open Gym” “Annie”50-40-30-20-10Double UndersSit-ups Happy Birthday Jason! “Jason Meets Annie”100-80-60-40-20Unbroken Double Unders50-40-30-20-10GHD Sit-ups5-4-3-2-1Rope Climbs40-40-40-40-40Feet Handstand Walk Core: 3 Rounds30” Hollow Rocks30” Hollow Hold30” Tall Plank30” Plank Alternating Elbows to Knees Skill: Handstand Hold3×1’ Overhead Plate Hold3×30” Top Pike Push-up Hold3×3 Wall Walks + 15”

Strength: 1RM weighted pull ups *once found athlete will complete one max effort set of strict pull ups Metcon: 5-4-3-2-1 Hang power clean 185/135 10-8-6-4-2 Strict ring dips Knees to elbow Accessories: 5×3 weighted pull up 3×8(ea) seated filly press (Superset pulldown/ring dips) 3×8 tricep pull down

Strength: 8×3 banded front squat @60%1RM  30” rest Red +200 Org -200 Conditioning: “Nancy” 5 rounds 400m run 15 overhead squats 95/65 Accessories: 8×1 max weight db kneeling to feet jump​​​​​​0-​​ 3×12 alternating barbell back rack knees over toe forward lungers 3×8 tempo cyclist front squat(52X1) 4×1’ GHD hollow hold 1×100 banded box step ups Cardio:

Open gym from 10 a.m to 11 a.m.

For time: Team Workout: 10 Rounds 15 Cal Row 10 Snatches (155/110) 1 Rope Climb (each)

Strength: 8×3 speed banded push press @60% 1RM  30” rest between sets Red + 150 org -150 Metcon: 20’ EMOM Pull ups Burpees Toes to bar Rest Power Hour: AMRAP in 8 minutes: 10 Deadlifts (135/95 lb) 15 Box Jumps (24/20 in) 15 Deadlifts (185/135

Strength: 20’ to establish 1RM front squat Metcon: For time: Buy in: 15/12 cal bike  30-20-10 KB sumo deadlift high pull 70/53 Pistols Cash out: 15/12 cal bike Accessories: 5×2 tng box jump 5×2 deficit snatch grip deadlift  3x6ea back rack buglarian split squat  4×45” dragonflies  4×75 band good mornings(fast reps) Cardio: 30

“Active Recovery/Open Gym” “Drop that Ski ERG”500m/400m Ski ERGRest 90” Goal is to get 2:00 on the first oneEach additional 500m/400m try to reduce your time by 2”, ex: set 2 1:58, set 3 1:56 etc till you can’t keep up anymore. Core: “One Way

Strength: 1RM regular grip bench press Metcon: 9’ AMRAP 10 DB floor press 50/35 30 double unders  10 DB hang power cleans Accessories: 5×3 low incline db bench press 3×8 db bench position flies  (Superset pulldown/chin up) 3x8straight arm  lat pulldown 3×15” banded strict chin ups