Monday 12/12
Warm Up
5 Minute amrap
12/8 Cal Ski
5 Light Single Arm Kneeling DB Press (each side)
10 Banded Face Pulls
10 push press

Review the push press and build up to your starting weight

:10 Strength
Push Press
Every 1:30 for 6 Minutes (4 sets) Off 1 RM
1×10 @ 50%
1×10 @ 55%
1×10 @ 60%
1×10 @ 60%

:30 WOD
4 Rounds For Time
28/18 Cal Bike
10 D-Ball or Sandbag Cleans (over the shoulder) 100/75

*target time has a lot to do with the PACE you can keep on the bike and thats what we are practicing today. some of us can pace 28 cals in 2 minutes without dropping off some of us can pace that in 2 minutes or less. find an uncomfortable pace you can hold on the bike.

Today we focus on pacing…The goal of this workout is for each athlete to find a steady pace that athletes can hold for all 4 rounds. KEEP MOVING. This means don’t go out hot and fall off on round 2.
Cool Down
Foam Roll target legs and lats

For Time with a partner 40 minutes cap
***Starting after the burpees partner will do a 100 foot yoke carry (50 down/50 back) after every movement. There will be sandbags at the 50 foot mark. perform 6 sand bags over the yoke (3 each) at the 50 foot mark and walk the yoke back
Row 1000
100 Burpees
90 Kb swings
80 Single arm Hang single arm DB clean and jerk
70 squats with your single DB
60 pull ups
50 Deadlifts 225/155
40 Single arm devil press
30 Lunges with your KB
20 bar muscle up or burpee jumping pull up
10 rope climbs
Row 1000m

8am Endurance
Teams of 3
35 Mintues Amrap. there is not resting teammate on this one
One teammate starts on each station. Switch when the runner gets back
Run 400
Ski
Burpees

9am CrossFit

For Time with a Partner: 35 minutes cap- you are alternating rounds on this. one partner finishes as entire round then the next partner goes

4 Rounds, alternating rounds (2 each) of:
5 Shuttle Runs
12 Power Cleans 135/95lbs
then,
4 Rounds, alternating rounds (2 each) of:
6 Shuttle Runs
9 Power Cleans 165/115lbs
then,
4 Rounds, alternating rounds (2 each) of:
7 Shuttle Runs
6 Power Cleans 195/135lbs
then,
4 Rounds, alternating rounds (2 each) of:
8 Shuttle Runs
3 Power Cleans 225/155lbs
30 minute cap
1 shuttle = 25′ out and 25′ back.

Warm Up
4-way Banded Glute Activation Steps, 20 per
direction + 5 pause air squats after every 20 Steps
2 Rounds
15 Goblet Squats
8 S-Arm Devils Press w/light DB
100m Row

:10 Strength
Every :90 for 12 Minutes (8×1)
1 Tempo Back Squat AHAP
3-second count to the bottom, no pause,
stand up AFAP.

WOD
For Time
6-5-4-3-2-1-2-3-4-5-6
Devils Press 50s/35s
200m Row (between each set, but not at the
end)
Target Score: Sub-15 Minutes

DBs: The weight should be hefty but should allow for consistent reps.

:55 Cool Down
Double Flat Needle
Twisted Cross

Warm Up
2 Rounds
200M Run
5 Inchworms with push up
10 Air Squats
THEN as a class
:30 Hollow hold with feet tucked in and arms reaching forward toward feet
:30 Hollow hold bringing knees toward chest arms still extended
:30 Hollow hold with legs extended straight up :30 Hollow hold while slowly transitioning to legs and arms extended fully
:30 Arch hold with arms straight by ears, glutes tight and feet together
:30 Dead Hang (Lat Activated)

Scap Pull Ups
2 Beat (Kip) Swings
Hanging Knee raises
Beat (Kip Swing) to target (Straight Legs)
-Increase height of target until toes reach the bar OR form starts to break
-Actively push down on the bar throughtout the hollow portion of the movement

:25 WOD
AMRAP 30 Minutes
10 Bar Facing Burpees
15 Toes to Bar
10 Bar Facing Burpees
25 Wallballs 20/14lbs
10 Bar Facing Burpees
Rest 2:00

Scaling:

• Bar Facing Burpees: Should not exceed 1:00 at any point
• Toes to Bar: Should not exceed 3 sets at any point. Can be reduced to
  as few as 9 reps per round or otherwise scale to knee raises
• Wallballs: Should be 1-2 sets for most of this workout, but never more
  than 3 sets.