Hip Openers, 2:00
4-way Banded Glute Activation, 2:00,
then:
15-12-9
Calorie Machine
Jump Squats
Hollow Rocks


Back Squat
5×5 @ 95% 5RM from test week
All sets are at the same weight.
Rest 2-4 minutes between sets.
The goal for the entire phase is to add roughly 2.5% or 5-10lbs to the bar every week. As the percentages get heavier, focus on maintaining good positions with minimal grinding.

Wod

EMOM 12 Minutes, 4 sets each
1- 12 Front Rack Box Step Up (6 per leg; moderate load, 20″ box)
2- 15 V-Ups
3- Max Duration Push Up Hover Hold
**A “Hover Hold” is a hold at the bottom of the push up position with the chest 1-3″ off the deck. Only your hands and toes should be touching the ground.


Competitor extra- do this in place of the above workout or do this as extra. If the gym is busy do your db snatches outside. Extras are not meant to be crammed into and hour. don’t rush through your squats just to get to this part.

Metcon Reset
3 Rounds
20 DB Snatches 50/35lbs
5 Muscle Ups

Rest 1:30

2 Rounds
Rest :30
1 Round See notes for a reminder on what a Metcon Reset is!

Additional Notes: Remember, a metcon reset should be looked at first as if it were a regular metcon without rest (today, it would be 6 rounds for time of 20 snatches and 5 MU). Athletes would consider the overall time or pace they would like to hold from round to round if they were an unstoppable cyborg (within reason), and then attempt to hold THAT pace, knowing that they get rest at the point when we believe they would most likely start to seriously fatigue. Athletes can also perform their first 3 rounds, and then calculate their 1 round pace during their rest period, and attempt to hold that pace on all remanning rounds.

1:00 PVC Pass Throughs
1:00 Dead Hang From Pull Up Bar
Then
5 Rounds
Run 100m
1 Wall Walk
5 Empty Bar Hang Squat Snatches*
*Rounds 3&4, Use Light Weight on Bar

Strength, build up to your squat snatch weight


Wod
5 Rounds
Run 300m
10 HSPU
5 Squat Snatches @ 65-75%
10 HSPU
Rest 2:00
*Squat snatches may be touch and go or singles

Feel: Muscular Overload
Pacing: Sustain
Target Score: 3-4 minutes working time per round, 28-33 minutes or less total
Firebreather Score: 2-3 minutes working time per round, Sub-23 Minutes

Scaling
Run: Should not exceed :90, or reduce distance to 250 or 200m.
HSPU: Looking for first set to be ideally 1-2 sets, and the second set to be 1-3 sets. Scale by reducing reps to as few as 5 per set, or scale to Push Ups or DB Push press.

Squat Snatch: We want everyone who can perform a squat snatch doing so. Scale to power snatches or squat clean/power clean if injury causes the inability to squat.

Coach Focus: We are looking to toe the line on HSPU/shoulder stamina on this piece. Athletes should be able to run hard in their buy-in movement and perform their first set of HSPU in ideally 1 set. Snatches may be touch and go or singles, but shouldn’t ever take more than 1 minute. The second set of HSPU should never take more than 3 sets. When scaling athletes, consider the total volume of HSPU as a way to scale (100 reps as written).

***we bill be adding competitor extra pieces leading up to the open. Do as much of this outside as you can. Class has priority!

EMOM 14 Minutes, alt. movements

14 Burpees to 6″ Target
12 Alternating Pistols

3:00 C2 Machine
Then
2 Rounds
25′ Lunge with Overhead Reach
25′ Duck Walk
25′ Burpee Broad Jump

Strength
Every 2 Minutes for 14 Minutes 3 Split Jerk w/ pause in the dip and in the catch

Wod

AMRAP 12 Minutes
3 Bar Muscle Ups
6 DB Hang Squat Cleans 50s/35s
25′ HS Walk

Feel: Cardio/Gas

Pacing: Sustain

Target Score: Complete 6 Rounds

Firebreather Score: As close to EMOM as possible (some may be able to hold faster than EMOM)

Scaling

• BMUs: Should be 1 set for the entire 12 minutes. Scale to 6 reps of pull ups (using most difficult option)
• DB Hang Squat Clean: Scale weight before reps.
• HS Walk: Should not exceed 3 sets to complete 25’. Scale to 2 Wall Walks for athletes without the ability to handstand walk

Coach Focus: We want your athletes doing the most difficult version of today’sworkout that they can do consistently for 12 minutes. Athletes will likely get a feeling of all 3 stimuli, but in general we want variations of all movements that allow athletes to stay moving consistently for all 12 minutes

Teams of 2

Wod 1- 10 Minutes Split how you want, both partners working at 1 time
Max reps wall balls
Max cals row

Wod 2- 10 Minutes
Split how you want, one partner working at a time
16 Hang clean and jerks 135/95
10 Burpees
16 Pull ups

Wod 3
6 Minutes max cals on echo bike split how you want

8am
each team of 3 has a rower, a bike and ski erg. This will be a long slow grind.
13 Minutes at each machine for calories. all 3 partners working at the same time, switch machines every 13 minutes. Don’t reset machines, score is total cals on all 3 machines after 39 minutes

9am
In Teams of 2, Performed you-go, I-go:
2 Minute Max Wallballs 20/14lbs
2 Minute Max DB Snatch 50/35lbs
2 Minute Max Ring Dips
2 Minute Max Calorie Row

Immediately into: (you go, I go)
1 Minute Max Wallballs 20/14lbs
1 Minute Max DB Snatch 50/35lbs
1 Minute Max Ring Dips
1 Minute Max Calorie Row

Rest 2:00, then:
AMRAP 5 Minutes, split anyhow: Max Calorie Row