Endurance… this is about 40 minutes of work with not rest… that falls into the steady state cardio. control your pace
Teams of 4
Each team starts with 5 minuntes of alternating sandbag cleans
Then go into a 30 minute waterfall amrap of
Run
Row
Bike SKi
Then cash out it is 5 mintues of sandbag cleans
**each teammate starts on a machine, one starts on the run. Switch stations when the person gets back from the run

9am CrossFit

For Time, teams of 2, split anyhow: 30 Shuttle Runs
60 Thrusters 95/65lbs
30 Shuttle Runs
60 Hang Power Snatches 95/65lbs
30 Shuttle Runs
60 Handstand Push Ups
30 Shuttle Runs
12 Rope Climbs
1 shuttle run = 25′ out AND back

35 minute time cap
Coach will help with scaling. we are looking for partners to split the work evenly and use weights/skills where they can get a moderate amount of reps in before switching with partner.

Friday 10/21

1000m Row
THEN
2 Rounds
25′ Walking Lunge 
10 Empty Bar Push Jerk

Short coach led split jerk progressions then
*BUILD UP TO 70% OF SPLIT JERK FOR WOD

:20 WOD
AMRAP 24 Minutes
200m DB Run 50/35lbs* THIS IS WITH ONE DB!
1 Split Jerk 75%+ **
Rest 1:00
Jerks can be from the rack. try to add a little weight each round if you feel you didnt start heavy enough.

Thursday 10/20

WARM UP
1 round
25 feet high knees
25 feet but kicks
25 feet inch worms WITH HOLLOW HOLD at top of push up
Then
:30 hollow hold with feet tucked in and arms reaching forward toward feet
:30 sec hollow hold bringing knees toward chest arms still extended
:30 sec hollow hold with legs extended straight up
:30 sec hollow hold while slowly transitioning to legs and arms extended fully
Then
1:00 minutes of arch hold
Then
Then 3 rounds of 20 beat swings on the bar remembering these positions you just practiced

ARCH BODY POSITION (PRONE ON THE FLOOR)
Chest and quads are lifted off the floor
Knees and elbows are locked
Arms are by the ears with active shoulders
Ankles are in plantar flexion with pointed toes

**HOLLOW BODY POSITION (SUPINE ON THE FLOOR)
No space between lumbar spine and floor
Scapulae are elevated off the ground
Hip is extended with a posterior pelvic tilt
Knees and elbows are locked
Arms are by the ears with active shoulders
Ankles in plantar flexion with pointed toes

:10 SKILL
“Misfit Sets” of Pull Ups
4 Rounds
1 Smooth Set of Pull Ups
Rest 2:00 between sets
Then,
1 Big Set of pull ups, but not to failure.
No bands today. Ring or bar pull ups, strict first
Quick toes to bar review remembering the hollow and arch we just practiced

:35 WOD
2 Rounds
12 Burpee Box Jump Over 30/24″
24 Toes to Bar
12 Burpee Box Jump Overs 30/24″
Rest 2:00

TARGET SCORE: Sub 10 Min (Working Time)

Cool down
Childs Pose

Downward Dog

Wednesday 10/19

WARM UP
2:00 Banded Glute Activation
Then
3 Rounds
10 Single Leg KB RDLs (Each Side)
10 Goblet Squats
10 Calorie Row

:15 STRENGTH

Squat Clean
1×3 Power Position
1×3 Hang at knee
1×3 Tempo Pull Squat Cleans
then,

5 reps @ 60%

4 @ 65%

3 @ 70%

5 @ 65%

4 @ 70%

3 @ 75%

5 @ 70%

4 @ 75%

3 @ 80%

:55 COOL DOWN:

Pigeon

Lizard

Tuesday 10/18

WARM UP
athletes foam roll out during WB brief.

3 Rounds
200m Run
8 DB Squat Clean Thrusters

:10 STRENGTH
REVIEWING THE TEMPO PULL SQUAT SNATCH

5 second pull from the bottom. Cover positional work before starting to load the barbell.

Really addressing athletes getting their heels back to the ground after their pull.

Strength
Every 2 Minutes for 12 Minutes (6 sets) 3 Tempo Pull Squat Snatches
-Drop and reset between reps
-Weight should be well under 50% of your 1RM Squat Snatch

Keeping the bar close to the body will be a more efficient use of power. The further the weight is from the body, the heavier it will feel.

:30 WOD
15 Rounds
10 S-Arm DB Hang Clean and Jerk 50/35lbs
8 Jumping Squats to 6’ target
16 min time cap

:55 COOL DOWN
Childs Pose
Lizard