Buy in 1200m Run (Adv 1 mile run) 6 rounds 10 (total) Single arm Dumbbell or Kettlebell Thrusters (Adv 14) 20 Russian Twists (30) Cash out: 800m Run (Adv 1200m)

Live Online Workout 9:00am

5 Cycles 3:00 AMRAP 5 Burpees (Burpee over KB or DB) (Bar Facing Burpees) 7 KB or DB Swings (KB or DB Snatches) (Power Cleans) 9 Air Squats (Goblet Squats) (Front Squats) - 1:00 rest in between cycles - *Pick up each cycle where you left off -> Lots of options in terms of equipment you have available -> Still not sure what to use or do? That's ok, we'll be able to make it work for you!

5 Cycles 3 Minute clock 3 rounds 10 Air Squats (Adv 15) 20 (total) Mountain Climbers (Adv 30) -In time remaining- Max Double or Single unders -1 minute rest between cycles-

Home Workout & Live Online ZOOM Workout

5 Rounds 1 minute of Down up + Broad jump or Burpees :30s of a tuck hollow hold (Adv hollow hold) 1 minute of Dumbbell Snatches or Double Dumbbell snatch or Kettlebell snatch :30s of Superman hold

Live Online Workout 9:00am & 12:00pm

9 minute AMRAP of: 10 Dumbbell PUsh Press 15 Jump Squats 10 Pushups 100m Run ---- REST 2 minutes ------ 7 minute AMRAP of: 12 DB Deadlifts 10 DB Lunges 20 Lateral Hops over Dumbbell ------- REST 2 minutes ------------ 5 minute AMRAP of: 8 Devils Press 12 V-Ups ** don't have any dumbbells or kettlebells? use anything remotely heavy, like some gallons of water. Don't have any gallons of water at your house? WHAT ARE YOU THINKING??!! :)

5 Rounds 12 Single arm Dumbbell Hang Clean and jerks (Adv 15) 12 Opposite hand to foot V-ups (Adv V-up) 20 Medicine Ball Toe taps (you can use a DB/KB to tap your feet on!) -Run or row 600m (Adv 800m)- 4 Rounds 12 Single arm Dumbbell Hang Clean and jerks (Adv 15) 12 Opposite hand to foot V-ups (Adv V-up) 20 Medicine Ball Toe taps (you can use a DB/KB to tap your feet on!) -Run or Row 400m (Adv 600m)- 3 Rounds 12 Single arm Dumbbell Hang Clean and jerks (Adv 15) 12 Opposite hand to foot V-ups (Adv V-up) 20 Medicine Ball Toe taps (you can use a DB/KB to tap your feet on!) -Run or Row 200m (400m)-

Live Online Workout 9:00am & 12:00pm

*if you don't have a Dumbbell you can sub Jumping Air Squats *if you struggle with Double Unders, just do Single Unders, if you don't have a jump rope, substitute Jumping Jacks

20 Minute Amrap 6/4 Push ups (10/6) 12 Bent over Single DB or KB rows (6 ea side) 14 Goblet lunges (Kb or DB) (7 ea side) 15 Double Unders or 45 singles

Shoulder Circuit (READ NOTES)

2-3 Sets 5 each direction Scapular Circles 8 Scapular Push ups 4 ea side infinity hovers

Home Workout

12 Devils Press 50 Mountain Climbers 9 Devils Press 40 Mountain Climbers 6 Devils Press then Run (1) 400m Run REST 2 minutes... then REPEAT 2 more times. :) *If you only have 1 Dumbbell do a single arm DB Press *if you don't have any dumbbell or kettlebell substitute Devil Press with a Burpee + Squat Jump

Rx'd ---Home Workouts

starting at 0:00 and every 4 minutes thereafter, stop chipper to perform 200 meter run, then pickup where you left off. *sub 50 single unders if you don't have double unders yet. * "25 Single Arm Dumbbell Push Press" is total, NOT, each arm

ADV. -- Home Workout

starting at 0:00 and every 4 minutes thereafter, stop chipper to perform 200 meter run, then pickup where you left off. * "75 Single Arm Dumbbell Push Press" is total, NOT, each arm

BEEF - Home Workout

starting at minute 0:00, and every 4 minutes thereafter, stop chipper to perform a 200 meter run. then pickup where you left off. 100 single arm dumbbell push press is total, NOT each arm!

Home Workout

------------------------- -10 Dumbbell Row means 5 on arm followed by 5 on the other -"Get Down/Ups" = Down/Up with Lateral Jump Over Dumbbell - video demo - https://youtu.be/zo7NTpytJss -*If you DID NOT do the burpees in the tabata workout on Wednesday you can switch the 10 Down Ups w/ Lateral Jump for 8 Burpees w/ Lateral Jump -**This workout can also be done with a kettlebell if you don't have a dumbbell.

Read notes Clean and Jerks

Every :90s for 15 minutes 1 Halting Clean + 2 regular Cleans/ Snatches Adv: 1 Halting Clean/Snatch + 1 regular Clean/Snatch *The halt will be one inch off of the floor for two seconds*

4 Rounds 12 Down ups (adv Burpees) 7 Pull ups (C2B or 12 Pull ups) (12 C2B or 5/3 BMU)

Home Workout

Run this one like an OLD SCHOOL tabata workout. Do all 8 sets of DB Lunges before moving on to 8 sets of Pushups. For the DB Lunge (Rx'd) hold the DB or Kettlebell in the front, just under your chin. For ADV. hold DB or Kettlebell overhead. Front or back lunge in place, or walking lunge are all options. If you have the room for it, do walking lunges!

Read notes Push press/Jerk strength

Build up to a heavy 2 rep Push press or Push Jerk

Barbell WOD

5 rounds 403m Run 12 Front Squats 75/55 (adv 95/65 or OHS @ 75/55)

Beef Barbell Version

ADV. 30 Double Unders BEEF 15 Single Arm DB Hang Clean & Jerks & 40 Double Unders Start with AMRAP. Then at minute 7:00 stop AMRAP and perform as many Dumbbell Goblet Squats as possible in 90 seconds. Resume AMRAP where you left off. If you only have a kettlebell you can sub Kettlebell Snatch, or if you don't feel comfortable with KB Snatch (i.e. it smashes onto your forearm,) you can do a regular KB Swing. Kettlebell Snatch https://www.youtube.com/watch?v=6l2Iu26oWW8 Dumbbell Hang Clean & Jerk https://www.youtube.com/watch?v=oTisL4CE8Bo Dumbbell Goblet Squat https://www.youtube.com/watch?v=Xjo_fY9Hl9w

10 Minute alternating Emom 1- Max D ball or Sandbag over shoulder or DB snatch 2- :30-:45s of Forearm plank (adv weighted plank or hollow hold)