WARM UP

CLEAN & JERK

5 sets for time, time cap 15 mins

• 10 @ 55%
• 8 @ 63%
• 6 @ 72%
• 4 @ 80%
• 2 @ 88%

“HERE AND THERE”

3 rounds for time, time cap: 25 mins

• 800-600-400m Run
• 40-30-20 Deadlifts RX 135/95 Scaled 95/65
• 20-15-10 Handstand Push Ups

***additional work***

THRUSTER, build to a heavy set of 20 (before)

DEFICIT STRICT HANDSTAND PUSH UPS (before)

EMOM 10, 5-5-4-4-3-3-2-2-1-1, sets should be unbroken at the same deficit

GRUNT WORK

3 rounds for time

• 60ft sled push (moderate weight)
• 30-20-10 Bike Calories
• 60ft sled push (moderate weight)
• 30-20-10 chest to bar pull ups

WARM UP

Overhead Squat, in 15 mins, build to a 1 Rep Max

“Overdrive”

10-9-8-7-6-5-4-3-2-1:
Overhead Squats (RX 115/85 Scaled 75/55)
Burpee Box Jumps (24″/20″)

Time Cap: 15 mins

***additional work***

10 Legless rope climbs for time, time cap 10 mins (before)

SQUAT SNATCH, 6 sets on 2:30 (before)

• 1 @ 81%
• 1 @ 83%
• 1 @ 85%
• 1 @ 83%
• 1 @ 85%
• 1 @ 88%

GYMNASTICS CONDITIONING

3 rounds for time

• 50 GHD Sit Ups
• 30/24 Calorie Row
• 100ft Handstand walk

COMPLETE REST DAY OR LONG AND SLOW CARDIO

**MESSAGE US ON FB OR INSTAGRAM IF YOU WANT TO JOIN OUR SHOGUN SUNDAY RUNDAY CREW FOR A RUN!!

***0800 Unstructured Lifting***

POWER SNATCH, 6 sets of touch n go reps on 2:30

• 5 @ 50%
• 3 @ 60%
• 3 @ 70%
• 1 @ 75%
• 1 @ 80%
• Max Reps @ 85%

WEIGHTED STRICT PULL UPS, 5 X 3 for total load, rest 2 mins between sets

***0900 CLASS***

WARM UP

HERO WOD “DVB“, partner workout, time cap 50 mins

• 1 mile medicine ball run
• 8 rounds of 20 wall balls + 2 rope climbs
• 800m medicine ball run
• 4 rounds of 20 wall balls + 2 rope climbs
• 400m medicine ball run
• 2 rounds of 20 wall balls + 2 rope climbs

Officer David Vanbuskirk, 36, of Henderson Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirik had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

***Additional Work***

ROW INTERVALS

For total meters:

• 1 min row, 1 min rest
• 2 min row, 2 min rest
• 3 min row, 3 min rest
• 4 min row, 4 min rest
• 3 min row, 3 min rest
• 2 min row, 2 min rest
• 1 min row

GRUNT WORK

AMRAP 10

• 300ft Farmers Carry 50s/35s
• 50 double unders

WARM UP

TOES TO BAR, 1 Max set of unbroken toes to bar

FRONT SQUAT, 6 Sets on 2:30

• 8 @ 61%
• 6 @ 70%
• 4 @ 79%
• 8 @ 64%
• 6 @ 73%
• 4 @ 82%

“GRACE”

For Time: 30 Clean & Jerks 135/95

***Additional Work***

CLEAN & JERK, in 10 mins, build to heavy double, this does not have to be touch-n-go but a quick double (BEFORE)

GYMNASTICS CONDITIONING

AMRAP 3 X 5 with 1 min rest between rounds

• 30/24 Calorie Assault Bike
• Max Gymnastics Reps of
  • Rnd 1: Wall Walks
  • Rnd 2: Hand Stand Push Ups
  • Rnd 3: Deficit Handstand Push Ups (4.5″/3″)
  • Rnd 4: Strict Handstand Push Ups
  • Rnd 5: Chest to Wall Handstand Push Ups

SKILLS AND DRILLS, 0530 and 1730 only

WARM UP

SNATCH BALANCE, 5 sets, descending reps 5-4-3-2-1, increasing weight on 3:00

SNATCH COMPLEX

5 X [1 Power snatch + 2 Squat Snatches + 3 Overhead Squats] for max load on 3:00

SKILLS AMRAP 5

• 1 wall walk, 10 double unders
• 2 wall walks, 20 double unders
• 3 wall walks, 30 double unders….

WARM UP

POWER CLEAN, 4 sets on 2:30

• 5 @ 50%
• 3 @ 60%
• 1 @ 70%
• Max reps @ 75%

STRICT PRESS, in 10 mins, build to a heavy single

“ROAD KILL”

3 rounds for time, time cap 20 mins

• 400m run
• 21-15-9 Thrusters RX 95/65 Scaled 75/45
• 500/400m row

***Additional Work***

GYMNASTICS CONDITIONING

4 rounds for time

• 100m sled push (light weight)
• 20 pistol squats
• 40% of Max bar muscle ups
• rest 2 mins

GRUNT WORK

For Time

• 50 kettlebell swings, 50 GHD Sit ups
• 50 kettlebell swings, 70 V-Ups
• 50 kettlebell swings, 90 AbMat Sit ups

*Kettlebell weight 53/35

WARM UP

SQUAT SNATCH, 6 sets of touch-n-go doubles on 2:30

• 2 @ 79%
• 2 @ 81%
• 2 @ 83%
• 2 @ 81%
• 2 @ 83%
• 2 @ 85%

“JUMP AROUND”

AMRAP 5

• 50/40 calorie row
• 20 power snatches RX 95/65 Scaled 75/45
• Max Burpee Over Rower

Rest 5 mins, directly into…

AMRAP 5

• 50/40 calorie row
• 20 power snatches RX 95/65 Scaled 75/45
• Max Bar Facing Burpees

Rest 5 mins, directly into…

AMRAP 5

• 50/40 calorie row
• 20 power snatches RX 95/65 Scaled 75/45
• Max Burpee Pull Ups

***Additional Work***

DEADLIFT + Handstand Walk

For Total Load, deadlift sets must be unbroken

• 10-8-6-4-2 Deadlift
• 1 min max distance handstand walk

GRUNT WORK

5 round for total reps, rest 30 secs between stations

• Max distance Farmers Carry 70s/50s *every 25ft counts as a rep
• Max time unbroken Parellette L Sit

Machine Intervals

AMRAP 8

• 60/48 Calorie Echo Bike
• Max Calorie Ski Erg

Rest 4 mins, directly into…

AMRAP 8

• 60/48 Calorie Ski Erg
• Max Calorie Echo Bike

WARM UP

BACK SQUAT

• In 15 mins, build to a heavy set of 3

“ANTE UP”

AMRAP 15

• 6 toes-to-bar
• 30 double unders
• 1-2-3-4-5……front rack dumbbell squats RX 50s/35s Scaled 35s/25s

***Additional Work***

THRUSTER, 3 sets of max unbroken thruster @ 75% of 1RM, rest 2-3 mins between sets

RUN INTERVALS, 16 X 200m, rest 30 secs between sets (aim to maintain same pace for all 16 200s)

GRUNT WORK, For Time, 55 Bench Press @ 65% 1RM, Every break complete 1 legless rope climb

COMPLETE REST DAY OR LONG AND SLOW CARDIO

**SHOGUN SUNDAY RUNDAY RUNNING GROUP WILL GO ON A RUN AT 0800, IF YOU ARE INTERESTED IN JOINING, PLEASE SHOOT US A MESSAGE VIA INSTAGRAM OR FB FOR DETAILS**