Thursday 11/17

Warm Up
2 Rounds
12 DB Goblet Lateral Squats
10/8 Calorie Air Bike/Row (HARD)
12 Jump Squats
10 Push Ups w/ a Twist

:10 Strength -you have A LOT of time to get through this so don’t rush
Find a 1RM Pause Back Squat
Full 1-second pause in the bottom.

:45 WOD

For Time
20/15 Calorie Bike
20 Bar Facing Burpees
20/15 Calorie Row

Target Score: Sub 5 Minutes
Bike/Rower: If you are without 1 of these two machines, substitute with a 300m
Run or have athletes repeat the same machine after burpees.

Coach Focus: We are looking for a short, very uncomfortable sprint workout to end
class today. All athletes should have a version of this workout they can finish in
under 6 minutes.

:55 Cool Down

Lizard

Couch

Warm Up

2 Rounds

200m Ski/Row

10 Plate Ground to Overhead

THEN
The Burgener Warm Up

:15 Strength This should be light
Every :30 for 10:00 (20 reps)
1 Squat Snatch
Sets 1-5: all performed with a Tempo Pull
Sets 6-16: build to a heavy but perfect snatch
(no tempo pull)
Sets 17-20: reduce weight and finish with 4 perfect reps

:40 WOD

“Isabel”

For Time

30 Snatches 135/95lbs

Target Score: 4-8 Minutes

Snatch: If snatching presents an issue due to injury, scale to “Grace”, or

30 squat cleans (if overhead is not available to your athlete).

:55 Cool Down

Thread the Needle

Childs Pose

Tuesday 11/15

Warm Up

2 minutes on bike

THEN

2 Rounds

10 Glute Activation (R and L)

5 Empty Front Squats

25 Foot Walking Lunge

10 Burpees

Coach Focus: The day everyone has been waiting for is here! While most

of your athletes may see the working sets working up to a 1RM is “fluff”

it’s the coach’s job to remind them that small iterative jumps are the most

effective way to ensure motor patterns are maintained and that the

consistency we’ve practiced all phase remains.

:15 Strength

Lifting Re-test

Squat Clean

1×3 Power Position

1×3 Hang, at knee

1×3 Tempo Pull Squat Cleans

then,

3 reps @ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85%

then, continue building to a new 1RM Squat Clean

:55 Cool Down

Lizard Couch

Monday 11/14

Warm Up
4 Rounds
1:00 Machine of choice
10 Step Ups

Every round, increase pace
Then proceed to complete the workout specific warmup

:15 Skill/Review
EMOM 3 Minutes
2-4 Pull Ups
:30 Hollow Hold
Right into
EMOM 3 Minutes
2-4 Chest to Bar Pull Ups
:30 Hollow Hold

Right into
EMOM 3 Minutes
1-2 Bar Muscle Ups
:30 Hollow Hold

:35 WOD

Gymnastics Retest

For Time
10 Pull Ups
20 S-DB Step Ups 50s/35s to 24/20-inch box
15 Pull Ups
20 S-DB Step Ups
20 Pull Ups
20 S-DB Step Ups
10 C2B Pull Ups
20 S-DB Step Ups
15 C2B Pull Ups
20 S-DB Step Ups
20 C2B Pull Ups
20 S-DB Step Ups
10 BMU
20 S-DB Step Ups
15 BMU
20 S-DB Step Ups
20 BMU

Time Cap 15 Min

Target Score: Improve from Test Week (Week of 10/3). If this is the first time, goal

is to get into the second section of the workout (middle difficulty gymnastics)

Scaling:

– Gymnastics: Use the same as last time. If this is the first time we recommend:

Beginner: Jumping Pull Ups —> Ring Rows —> Pull Ups (kipping or strict);

Intermediate: Ring Rows —> Chin Over Bar Pull Ups —> Chest to Bar Pull Ups

Coach Focus: We recommend setting the stage for your athletes before starting

and reminding them that not every workout they will do will be “finish-able”, and

that is exactly the case with today’s test. We are looking for athletes to get as far

as they can in 15 minutes, with the goal of exceeding their performance from the

week of 10/3.

Gym is closed today.
Get outside, It’s nice and cool!
Run, walk, hop, skip.. do something. Don’t sit around today.