Wednesday November 17th

2:00 4-way Banded Glute Activation
AMRAP 3:00
Max KB Taters *
*Every :30s starting at 0:00,
10 Double or Single Unders

EMOM 16 Minutes
1 Tempo Pause Back Squat
Perform a 3-second count on the way down, a full 1-second pause, and then stand. Start at around 65% and add weight each set.

12 Rounds
15 Double Unders
1 Power Clean 185/125lbs

Get yourself a mini whiteboard. Draw 1 big line on it and erase part of the line with your finger when you finish a round.
Feel: Cardio
Pacing: Sustain
Target Score: Sub-10 Minutes

Firebreather Score: Sub-6 Minutes


  • Double Unders: Practice should not exceed :30 in any round. Consider scaling to a 1:1 heavy rope singles or 2x single unders with the athlete’s normal rope
  • Power Clean: Should not exceed 75% of the athlete’s 1RM, and should be a challenging weight but one athletes can walk up to and hit confidently each round.

Coach Focus: The rep scheme should “clue in” your athletes to what the desire stimulus is for the day, which is a cardio workout. Coaches should ensure that each athlete has a weight on the barbell that is challenging but doesn’t create a situation where an athlete stands and stares for a significant amount of time at any point.