Friday 2/10

WARM UP
200 M Run
5 Inch Worms
15 Box Step ups
12 Empty Bar RDLs
12 Single Leg Box Step Downs
10 Deadlifts
10 Box Jump Overs

:10 SKILL WORK

10 Scap Pull Ups

Rest

2×8 Gymnastic Kips

Rest

2×6 Gymnastic Kips to Target with Partner

Rest

3×4 Toes to Bar

:20 WOD

6 Rounds

4 Deadlifts 275/185lbs

8 Box Jump Overs 24/20″*

8 Toes to Bar

8 Box Jump Overs 24/20″

8 Toes to Bar

8 Box Jump Overs 24/20″

4 Deadlifts 275/185lbs

Rest 2:00 between rounds

Target Score: 2:15-3:30 per round (24-31 minutes total)

Time Cap: 35 Minutes BUT athletes should scale appropriately to allow completion within target score.

Scaling

– Deadlift: Should allow for 4 unbroken reps on either side of the round. The weight

should not exceed 70% of the athlete’s 1RM, but should not be too light.

– BJO: Scale box height to keep athletes jumping. If jumping isn’t possible, sub with

weighted step ups or a 100m row/200m bike.

– Toes to Bar: Should allow for 1-2 sets the entire workout. Sub with Kipping Knee Raises,

V-Ups or Abmat Sit Ups.

WARM UP

Straight Through
2:00 Air Bike
20 Leg Swings (each leg)
25ft Inchworm
5 Shuttle Runs
1:30 Air Bike
20 Leg Swings (each leg)
25ft Spiderman Lunge
5 Shuttle Runs
:30 Air Bike
5 Shuttle Runs
*1 Shuttle Run is 25 ft

:15 WOD
AMRAP 1 Minute x 7
250m Bike
Max Shuttle Runs in remaining time

Rest 4:00

* Today’s Shuttle Run 1 Rep = 25′ (so out/back = 2 reps)

Today’s Cardio Party is 1:00 on, 4:00 off for 7 cycles. Fitness doesn’t
need to be sexy to be effective. With 4 minutes off you need GO! Athletes need to really push the pace on both the bike and shuttle runs to
get the stimulus we are after today, so encourage them to push hard from the start
without ruining the entire workout early on.

Target Score: 10+ lengths (5 or more down and backs)

Scaling:

Bike – (roughly :20-:30 of biking)

EXTRA! Time to Flex =)

Mechanical Drop Set

5 sets:

5 Dumbbell Strict Press
8 Dumbbell Push Press
Max set Dumbbell Push Jerk

-rest 2 minutes between sets-

-The same weight should be used throughout.

-Loading should allow the athlete to work the current movement until fatigue begins to affect form, at which point the athlete immediately goes into the next movement.

WARM UP

2:00 Bike

THEN
2 Rounds
10 Dead Bugs
8 Glute Bridges (hold 3seconds at the top)
10 Bird Dogs
8 Split Squats each leg – may use light weight DB (Rear foot elevated on bench to get greater ROM. Can sub with a lunge if stability is an issue)
8 Empty Bar Back Squat

:15 STRENGTH

Back Squat 5×5

Rest 3-5 minutes between sets

Set 1: 92.5%

Sets 2-4: 92.5-97.5%

Set 5: 92.5%

All % based on 5RM.

EXTRA

Prone Banded Hamstring Curl 3 sets: 15 reps

Standing Barbell Calf Raise 3 sets: 15-20 reps
-Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension.

WARM UP

Banded Pull Aparts during WB Brief

AMRAP 6 Minutes

10/8 Cal Bike

10 Ring Rows

8 Plate Ground to Overhead 15-25lbs

:15 Handstand Hold

THEN

Hollow Hold Progressions

*Enforce strong hollow and arch positions when on the rig for skill work.

:15 STRENGTH

AMRAP 1:30 x 4
Max Sets of 5 Chest to Bar Pull Ups (that means do 5 drop, do 5 drop and so on, allowing enough time to between the sets of 5 to recover so you can do 5 more)
Rest 2:30

 Scaling: Pick your hardest gymnastics pull.
Chin Over Bar Pull Ups, Banded Pull Ups (can be kipping or strict), Jumping Pull Ups, Toe Assisted Ring Pull Ups, Ring Rows

*HSPU Review
Strict, Kipping, Box HSPU, Strict DB Press

:40 WOD
AMRAP 6 Minutes
24 DB Snatches 50/35lbs
16 Strict HSPU
*these six minute time domains are some of the more difficult workouts to scale to reach the correct stimulus. Db snatches should be unbroken the first round if you want to make this one burn like its supposed to. If you pick too heavy a db you are going to leave here feeling like you didnt do much. On this particular workout we would rather have you go lighter and hitter a faster pace than wasting a minute staring at your db because you cant pick it up.

Pacing: Sustain
Target Score: minimum: 64+ Reps (1+24)
Scaling:

– DB Snatch: DB Weight should allow for 24 unbroken reps when fresh.

– SHSPU: Should not exceed 3 minutes to complete the prescribed work. Reduce reps to

allow athletes to finish them in under 3 minutes or allow your athletes to accumulate reps

for 3:00. Scale with Kipping HSPU, Box HSPU, DB Strict Press.

Monday 2/6

WARM UP
1:00 of PVC Pass Throughs
Then,
2 Rounds
14/10 Calorie Row
10 PVC Overhead Squats>Empty Bar OHS
10 Burpees

:10 STRENGTH
Overhead Squat
6-5-4-3
Bar is taken from the rack.
Start moderate, and build to a heavy set of 3 or 3RM.

:30 WOD

AMRAP 9 Minutes x 2
30 Burpees
30 S-DB Hang Clean and Jerk 50/35lbs
30 S-DB OHWL Steps 50/35lbs

Rest 3:00

Continue where you left off in Round 2

Pacing: Sustain

Target Score: 3+ Rounds

Scaling

– Burpees: Should not exceed 2:30 to complete in any round.

– DB HC&J: Should not exceed 3 sets to complete 30 reps. Reduce

weight before reps.

– OHWL: Should not exceed 2:30 to complete the 30 Reps. If OH is an

issue, modify with a front rack lunge, goblet lunge, or unweighted lunge.