Workout of the Day

GB hollow back press, rope climb, straddle planche

Use notes to pick up where you left off on the mastery chart.

WOD 1= Push Press from the rack 8×5 reps @ 70% of your 1 RM

*Use the same weight for all 8 sets

Followed by 3×7 reps @ 65% of your 1 RM *Use the same weight for all 3 sets

WOD 2

-30 KB Snatches into Thruster right arm 53/35

-200 DU’s

-30 KB Snatches into Thruster left arm

1 Rep = Snatch from the ground to arm extended overhead. Then lower KB to shoulder and squat for thruster. Finish with arm overhead Use a weight that you can control well.

WOD 1= Back Rack Lunges

Every 2 min for 6 sets -10 alt Back Rack Lunges

*Back rack, step forward! *Work up to a heavy set

Skill work 16 min EMOM

Minute 1- 1 Rope Climb

Minute 2- Pistols

Minute 3- Ring Dips (Strict or Kipping, you pick an unbroken set)

Minute 4- 12 Alt Shoulder touches or HSW

For time, using a single dumbbell: -10 weighted pull-ups -40 overhead lunges -10 weighted pull-ups -30 snatches, alternating arms -10 weighted pull-ups -20 overhead squats, 10 each arm -10 weighted pull-ups -10 Turkish get-ups -10 weighted pull-ups

Men: 50-lb. dumbbell Women: 35-lb. dumbbell

Scaling Modify the pull-ups and reduce the dumbbell weight so you can complete each set of exercises in 2-3 sets.

Intermediate Option For time, using a single dumbbell: -10 strict pull-ups -40 overhead lunges -10 strict pull-ups -30 snatches, alternating arms -10 strict pull-ups -20 overhead squats, 10 each arm -10 strict pull-ups -10 Turkish get-ups -10 strict pull-ups

Men: 35-lb. dumbbell Women: 25-lb. dumbbell

Beginner Option For time, using a single dumbbell: -10 jumping pull-ups -40 overhead lunges -10 jumping pull-ups -30 snatches, alternating arms -10 jumping pull-ups -20 overhead squats, 10 each arm -10 jumping pull-ups -10 Turkish get-ups -10 jumping pull-ups Men: 20-lb. dumbbell

Women: 10-lb. dumbbell

10 rounds each with a partner, i do a round you do a round (20 total)

-250m row

-10 burpees over the rower

*while you rest do :30 of recovery air squats (nice and slow)

*sets should take under 2 minutes (scale as needed)