Schedule for the week
Regular schedule Monday Through Thursday
Friday Christmas Eve 5am, 6am, 9am, 10am. Closing at 11
Saturday Christmas Day Closed
3:00 Any machine (:30s Easy/:20s Moderate/:10s Hard x3)
:30 Handstand Hold
20 DB Snatches
1:00 Handstand Negatives
20 Goblet Squats
Climb the Ladder 2x
UB Toes to Bar
Rest 3:00 before repeating
*sub out knee raises if you are working on toes to bar
READ THE SCALING BELOW
Rest: As little as possible when “working”, but no break should exceed about :15 between sets. Breaks that are longer than :15 bet constitutes means that Round 1 is done. Rest 3:00 and repeat.
Coach Focus: The volume in our skill work gets aggressive very quickly. Ensure each athlete has the opportunity to build volume as a level that is appropriate for them. Examples of scaled versions (2-3-4-5-6, 1-2-3-4, etc)
AMRAP 4 Minutes x 3
Deficit HSPU 6/4″
Sandbag Cleans 50-150lbs (should be very heavy)
Rest 3:00 between AMRAPs.
Continue where you left off after each.
Score complete 6 hspu, 6 sb cleans, 4 hspu, 4 cleans, 2 hsups, 2 clean- THAT EQUALS ONE ROUND
Target Score: 5+ Rounds
Firebreather Score: 8+ Rounds
Deficit HSPU: Should ideally be 2 sets or less throughout this piece. Remove/reduce deficit rather than scaling reps. If HSPU aren’t consistent scale to a DB Push Press. Do not make these too easy or this workout will become a sandbag clean workout.
SB Clean: Should be heavy, but not set should take more than :45 to complete in any set. If sandbags aren’t available, scale to heavy double Russian KB Swing or a Heavy Power Snatch (70-80%, or 155/105lbs would be the Rx equivalent).
On a 15 Minute Running Clock
2 Jerk Dips w/ pause + 1 Push Jerk Rest as needed