8am endurance, 9am weightlifting and crossfit

Endurance
Teams of 3
20 Minutes
Partner 1- Bike
Partner 2 Burpee box stepovers
Partner 3 Run 200
*switch when runner gets back
Rest 2 Minutes
Then
12X400m run
*one person runs 400, then the next goes, then the next until each teammate has completed four 400’s

CrossFit at 9am
bench press 5×5
Then
4 Sets, For Time
10/7 Calorie Echo Bike, 12/9 Bike Erg or Assault Bike
5 Dumbbell Deficit Push-Ups
10 Renegade Rows
5 Devils Press
– Rest 1:00 b/t sets –
Load: 50/35lb, 22.5/15kg

4 minutes machine to get the blood flowing

Then a longer, coach lead, barbell specific warm up

Two weightlifting pieces today

12:00 EMOM, Alternating Minutes
minute 1: Hang Power Clean + TnG Power Clean
minute 2: Clean and Jerk
|Perform @ 70%+ of Limiter (either Hang Power Clean or Jerk)

When this is done we will have a little time to warm up to your front squat starting weight then
Every 3:00 x 3 Sets
3 Front Squats @ 80-85%
Rest 30 seconds
5 Back Squats @ Same Load

Part 1 tips
For the Hang Power Clean + TnG Power Clean, we are looking to emphasize hip extension and keeping the bar close. Then on the alternating minute we will work on a full Clean and Jerk with the emphasis on extending through the bar before pulling aggressively into a Squat Clean. We will stand with intention, reset our grip, then punch into a powerful Split Jerk Overhead.
Looking to start at 70% of our limiting movement, we would then look to increase weight. We can adjust loads between movements if you choose today.

Part 2 tips
This one is a good little mix of hitting a heavy 3 reps on Front Squats for 3 sets, but having our drop sets build speed and stamina in the squat with 5 Back Squats at a similar load. As an example if you have a 225lb Front Squat, we will perform the 3 reps @ 180-190 lb, rest 30 seconds then perform 5 Back Squats at 180-190 lb

2 Sets, For Quality
30 seconds @ Each Station 10-15 sec Rotation
– Row
– World’s Greatest Stretch
– Inchworm Push-Ups
– Alternating Goblet Cossack Squats
– Jump Rope

“Bison’s Blast”
For Time:
Every 15:00 x 2 Sets
36-24-12
Calorie Row*
Wall Balls
72-48-24 Double Unders
*Female Row Calories 27/18/9
Wallball: 20/14lb, 9/6kg
to clarify-The first 15 minutes you will do
36 cals
36 wall balls
72 Doubles
24 cals
24 Wall balls
48 doubles
12 cals
12 wall balls
24 doubles
The remainder of the 15 minutes will be rest, then you will repeat that

Level 2:
For Time:
Every 15:00 x 2 Sets
30-20-10
Calorie Row*
Wall Balls
60-40-20 Double Unders
*Female Row Calorie 24-16-8
Wallball: 20/14lb, 9/6kg

Level 1
For Time:
Every 15:00 x 2 Sets
24-16-8
Calorie Row*
Wall Balls
72-48-24 Singles
*Female Row Calorie 18-12-6
Wallball: 14/10lb, 6/4kg

Goal: 8:00-10:00 / set

Score: Total Working Time

RPE: 9/10

Stimulus: Leg Stamina and Muscular Endurance

Primary Objective: Row Paces

Secondary Objective: Big Wall Ball Sets

Here we are looking to push the first round hard enough where we question our ability to repeat that level of intensity/time on the second set. I want you to play with the fire a bit here. The only place to recover our breathing here today should be on the double unders as we are prioritizing intensity on the rower and wall ball here. Look to complete each set of wall balls in 3 sets or less

Warm-Up:

2:00 Cardio Choice
2 Sets, For Quality
10 Alternating Scorpions
5/5 Kettlebell Halos
5/5 Kettlebell Windmills
5/5 Pistol Step-Downs
5/5 Single Arm Ring Rows

Bar muscle up progressions
Legless rope climb progressions

“Shoryuken”
For Time:
5 Sets
5 Bar Muscle-Ups
15 Single Dumbbell Step Overs
1 Legless Rope Climb
9 Handstand Push-Ups
Dumbbell: 50/35lb, 22.5/15kg
Box: 24/20”
Rope Climb : 15ft Target

Level 2
For Time:
5 Sets
10 Pull-Ups
15 Single Dumbbell Step Overs
1 Rope Climb
5 Handstand Push-Ups
Dumbbell: 35/25lb, 15/12kg
Box: 24/20”
Rope Climb : 15ft Target

Level 1:
For Time:
5 Sets
10 Banded Strict Pull-Ups
15 Alternating Box Step-Ups
2 Pull to Stands
5 Box Piked Handstand Push-Ups
Box: 24/20”

Goal: 11:00-15:00

Time CAp: 20 minutes 

Stimulus: Gymnastics Density

RPE: 8/10

Primary Objective: Complete each round in around 2:00-2:30

Secondary Objective: Unbroken Bar Muscle-Ups

The focus here is on gymnastics density. We will have the opportunity to play with some Legless Rope Climbs as well as Bar Muscle-Ups today. We also have Handstand Push-Ups in as another high skill gymnastics exercise for the day, but the priority and emphasis will be on the Legless and Bar Muscle-Up, as the interference between the two and the density between will create some challenge and fatigue. Work to stay steady on the Bar Muscle-Ups, then quickly work through the Dumbbell Step-Overs before making your way up the rope to a 15ft target. Ideally we would scale to 10ft first, then move to a regular rope climb to 15ft. After that we should be able to hit the Handstand Push-Ups in 2 sets or less before making our way back to the rig for the next round of Bar Muscle Ups. Try to keep as close to 2 minutes per round here, with consistent transition times to keep this workout moving today.

Warm up-
6 Minute Amrap
10 walking lunges
1 Minute cardio
10 OHS with PVC

Then 10 minutes of a barbell specific warm up

Weightlifting
Every 2:30 x 5 Sets
3 Hang Snatch @ 75%+ of 1RM Snatch
Build to a heavy 3
*try to squat if you can

Workout
“Sonic Boom”

7:00 AMRAP

1-2-3-4-5..
Overhead Squat
Lateral Burpees over the Bar
Barbell: 135/95lb, 61/43kg
Control your bars to your hips then drop your bar. Don’t ghost your bars today with people doing burpees and people doing overhead squats
**Scaling- Chose a different weight that you can stay unbroken the whole time. If overhead squats arent in the cards today, perform front squats

Goal: Get through 8+ Rounds (8+8) = 36 Reps of Each

Stimulus: Muscular Stamina and Endurance / Glycolytic

RPE: 8/10

Primary Objective: Complete each set of overhead squats unbroken

Secondary Objective: Burpee Cadence / Keep smooth and keep your breath

This one is fast and we will move quickly up the ladder. The goal is to hit each set of overhead squats with a squat snatch to start, then into the overhead squat reps to finish each set. We are looking for quick transitions and unbroken sets of overhead squats with rhythmic burpees to keep breath and transitions to a minimum here.

PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose