3 Rounds

12 Air Squats > Empty Bar Front Squats for the last 2 rounds
8 Tempo Push Ups
6/4 Cal Bike

:10 SKILL
:30 Deadhang
Rest :30
:30 Scap Pull Ups
Rest :30
:30 Gymnastic Kips
Rest :30
5 Kip + Pull Up + Kip
Rest :30
3 Kip + Chest to Bar + Kip

Rest 2:00, then:

EMOM 5 minutes

1-3 bar Muscle Ups

*Athletes without Bar Muscle ups may

perform 1-3 Jumping BMU or Hardest gymnastics pull.

:30 WOD

For Time, Alternating Every 2 Rounds with a

Partner

20 Rounds (10 rounds each)

3 Bar Muscle Ups

6 Thrusters 115/85lbs

9 Push Ups

Athlete 1 performs 2 rounds, then athlete 2

performs 2 rounds until 20 total are complete.

Target Score: 20-24 Minutes

Time Cap: 25 Minutes

Scaling:

– Bar Muscle ups: Should ideally be 1 set for the entire workout, consider

scaling to as few as 1 rep per round. If modifying, choose the highest

level of gymnastic pulling and consider scaling the number of reps UP

(3-6 reps) if they are proficient with pull ups but have not figured out

the bar muscle up.

– Thrusters: Ideally be 1 set, but not more than 2. Reduce weight if

necessary or perform DB thrusters

– Push ups: Should not exceed 2 sets. Elevate pressing surface if

Necessary.

Thursday 1/26

WARM UP

1:00 Banded Pull Aparts (7’s)
10 Cal SKI
8 Push Ups
10 Double DB Press

:15 SKILL
Every 2 Minutes for 12 Minutes
Max Handstand Walk/Handstand Shoulder Taps/Handstand Hold

*Athlete works for :60 and rest for :60 each round
*if you absolutely are not going upside down you can do a minute static db hold overhead or about 30-45 seconds of strict presses per round

Lanes will be 25 feet in distance. Every 5 feet will be marked. Try to add 5 to 15 ft each round.

:35 WOD

AMRAP 7 Minutes

7 Box Jump 24/20″

11 SDLHP 95/65lbs

Scaling:

– BJ : Reduce box height before reps. If jumping is an issue due to injury,

modify with a 5/4 Calorie Air Bike

– SDLHP: Reduce loading to allow for no more than 2 sets for the entire

workout. If pulling from the floor is an issue, modify with Russian KB Swings.

EXTRA, EXTRA Read all about it

4 Rounds 10 Barbell Strict Press @ moderate weight 10 Bottom-Up Single Arm Standing KB Press @ moderate weight 10 GHD Hip Extension (maintain quality)

WARM UP

4-way Banded Glute Activation Steps, 20 per direction

2 Steady Rounds

12 Bird Dogs

15 Pause Goblet Squats w/ band around knees (light)

10 Elevated Calf Raises

:10 STRENGTH

Back Squat

5×5

Rest 3-5 minutes between sets

Set 1: 87.5%

Sets 2-4: 87.5-92.5%

Set 5: 87.5%

*Based off 5RM.

Build up to 87.5% THEN start your 5×5 back squats on your own.

:45 CLASS COOL DOWN

5 Minute Bike

1:00 Couch (each side)

1:00 Pigeon (each side)

1:00 Frog

A little EXTRA for the people in the back:

4 Rounds

10 Single Arm Kettlebell Sit-ups (left)

10 Single Arm Kettlebell Sit-ups (right)

30 Second Plank Hold

*Rest 1 min between sets*

SA KB Sit ups – Begin the movement lying on your back with the kettlebell held at arms length above the chest. Ensure that the legs are straight and heels on the floor. Next using your core muscles sit up keeping your arm locked as the kettlebell ends up over head. Next slowly lower the body back down to the floor again keeping the kettlebell overhead.

WARM UP

2:00 Machine
25 feet Butt Kicks
2:00 Machine
25 feet High Knees
1:00 Machine
25 feet Duck Walks

*Pick the machine you plan to use in the WOD if it’s not the rower.
*this workout is tough. If you are pushing the pace on seven 2 minute row interval you are going to be completely spent when you leave. You get out of it exactly what you put into. definitively should be rowing at a pace where you don’t have enough breath to talk. (except maybe to say “HELP!!”)
Newer athletes can hold back and cut a few rounds off. Experienced athletes, push the pace

Let’s review row technique. LONG ARMS, LEG DRIVE etc.

Tight schedule today. 33 minutes to get through the row and rest

Start by 15 after the hour
WOD (there is a 3 minute break between rounds so you can share a rower)
*if you are sharing a rower you partner would go from 0 to 2, then you NEED to go from 2:30 to 4:30 so you have that 30 seconds to transition and partner 1 can be back on at 5.
7 Rounds
2:00 Row (or ski) for average pace per 500m
Rest 3:00
Score is average pace per 500m across
all intervals.

Pacing should be faster than 2k PR Pace.
Total volume for today will be between 2500-3500m depending on the athlete.
So you are rowing fast for 2 minutes and resting 3.

EXTRA: Let’s add a little SPICE.

Flat Bench DB Chest Fly 4×12

Lying on a bench, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range. Movement can also be performed while lying on the floor.

Singe Arm DB Kickback 4×10 (each side)

Support one side of the body by leaning over and placing knee and hand on flat bench. Back should be straight. Hold dumbbell in free hand and bring upper arm to the side of the body. Extend the arm at the elbow until full extension has been reached. Upper arm should stay in place the entire rep.

3 Rounds
200m Run
5 KB Taters
8 Burpees over the KB
3 Inch Worms

:15 SNATCH REVIEW
Power Position High Pull
Snatch (Power Position)
Hang Snatch
Snatch

TTB REVIEW

Kip Swings
STRAIGHT LEG TTB to target w/ partner (Grab yo bestie!)
Warm up snatch weight for WOD.

:30 WOD
AMRAP 4 Minutes x 4

12 Toes to Bar

10 Bar Facing Burpees

3 Snatches @60-70%* (squat or power)

Rest 2:00 between AMRAPs.
*Continue where you left off.
Target Score: 6-8+ Rounds

Scaling:

– T2B: Should not exceed 3 sets. Reduce to as few as 9 Reps or otherwise scale.

Scale to Hanging Knee Raises or Ab-mat sit ups for those who cannot safely

hang.

– BFB: Allow a step-over for scaled athletes. Should not exceed :45 to complete the

10 reps.

– Snatch: may be done as power or squat, and may be touch and go or singles but

athletes should consider choosing their weaker movement. A Clean variation for

those with shoulder mobility concerns.