Don’t look at todays workout and say poo poo on this. This is tough. there is enough bikes and enough rest time for everyone to use bikes

Warm up-
3 rounds
10 burpees
20 seconds bike – getting faster every round
5 pull ups to catch your breath

Wod
Every 3 minutes for 30 Mintues (10 rounds)
:10-:15 Air Bike Sprint for Peak Wattage
Rest the remainder of the interval
When you know your watts are dropping off, jump off
write your peak watts down and come up with your average at the end

Extra

Bench Press 4 Rounds
1:00 Bench @ 60% of BW*
Rest 3:00
Can be multiple sets in that 1 minute meaning you can rack and unrack the bar a few times if needed.

On a 7 Minute Clock

Run 400m
30 Jumping Lunges
20 Scap Pull Ups
Max Freestanding HS Hold in Remaining Time

Strength
On a 15 Minute Running Clock:
Build to a heavy set of 2 Push Presses

Wod
200m Run
10 Hang Power Cleans 115/75lbs
10 Handstand Push Ups
200m Run
10 Hang Power Cleans 115/75lbs
10 Handstand Push Ups
200m Run
10 Hang Power Cleans 115/75lbs
10 Handstand Push Ups
200m Run

Strength Stimulus:  Heavy Rest: As Needed
Coach Focus: Coaches should review the points of performance for the push press before starting the 15 minute clock. Coaches should also instruct their athletes not to rush to the 2RM but rather warm up sufficiently with lighter, faster reps.

Wod
Feel: Cardio Pacing: Sustain
Target Score: 6-8 Minutes Firebreather Score: Sub-5 Minutes
Scaling:
^–  Run: Should not exceed 1:15 to complete or the distance should be reduced slightly.

^–  Hang Power Clean: Should be 1 unbroken set that is performed quickly. If an athlete can not
remain unbroken or move fast, the weight should be reduced
^–  HSPU: Should not exceed 2 sets at any point. Reps may be reduced to as few as 5 or scaled
to barbell push press. Athletes need to have a rep scheme that doesn’t push them to muscular failure to maintain the cardio stimulus.
Coach Focus: The running should be the bulk of the time spent in this workout if implemented correctly. Athlete should be told to run hard, and not use the run as “recovery” due to it being a major part of this workout. Barbell and gymnastics should never exceed :30 (each) so that the stimulus for the workout is met. If scaling to barbell push press for the HSPU athletes should only have 1 bar for safety & logistical reasons, so whichever lift is “less strong” becomes the governor of the weight used.

Extra outside
3 Rounds 800/750m Row
Rest 1:00

Tampa bay games Wod
For Wod 2 today you can cut these Murph practices a little short as the volume is way up there now or you can come in just for one or the other wod

TBG Event 1: “Night Crawler”
** dont panic we are doing this a little different. partners will switch out on the lighter worms, or lunge med balls together 2 working at a time, not the 3 man worm this times, you can thruster med balls too
13 Minute Cap
25 M Synchronized Worm Lunge
40 Toes to Bar
25 M Synchronized Worm Lunge
30 Synchronized Worm Thruster
25 M Synchronized Worm Lunge
40 Wall Ball Shots 10’/9’
25 M Synchronized Worm Lunge
30 Synchronized Worm Thrusters
25 M Synchronized Worm Lunge
Max E$ort 15’ Rope Climb in Remaining Time
*Score is total number of reps completed at 13 minute cap.

Wod 2
For Time Run 1 Mile
75 Pull Ups
150 Push Ups
225 Squats
Run 1 mile
If you plan to perform Murph with a vest, wear one.

Teams 4- waterfall style- 10 rounds per person
1 Mintues per machine
bike
row
ski
Rest
At completion 2 people on the team run 800 with a med ball while the other 2 members do alternating burpees.. when the running partners come back… switch spot and the burpee people go run and the running people do burpees

9am partner wod
3 Rounds Splitting Work w/Partner
200m Run Together
20 Wall Balls
20 Ring Rows
-Then-
2:00 Banded Air Squats

With a Partner:
200m Sandbag Carry 150/100lbs (split 100m each)
Split the work as desired:
30 Sandbag Cleans
50 Chest to Bar Pull Ups
60 Sandbag Squats
50 Chest to Bar Pull Ups
30 Sandbag Cleans
200m Sandbag Carry 150/100lbs (split 100m each)
Sandbag can be carried anyhow
*sb cleans are over the shoulder

STIMULUS AND COACH’S NOTES
STRENGTH/SKILL
Stimulus: N/A Rest: N/A
Coach Focus: N/A
Additional Notes/Resources: N/A
CONDITIONING
Feel: Gas Pacing: Sustain
Target Score: 16-22 Minutes Firebreather Score: Sub-14 Minutes
Scaling:
^–  Sandbag Carry: Athletes should be able to perform the 100m carry in 1 unbroken
carry. Sandbag can be carried anyhow. A heavy farmers carry is a suitable substitute
^–  Sandbag Clean: Should allow for consistent reps. If sandbags are unavailable
barbell clean and jerks at 135/95lbs is a suitable substitute
^–  Chest to Bar: Athletes should be able to trade sets of ~5 consistently or scale to
chin over bar pull ups
^–  Sandbag Squats: Should allow for a minimum of set of 5 squat back and forth. If
sandbags are unavailable barbell front squats at 135/95lbs is a suitable substitute
Coach Focus: This longer partner workout should allow athletes to move consistently back and forth as they chip away through the prescribed work. Coaches should pair up by fitness level to reduce sandbag logistics and so that athletes can push one another for the entire workout.
Additional Notes/Resources: The Sandbag Clean is a Core to Extremity Movement!

2 Rounds
1:00 Air Bike
1:00 Walking Lunges 200m Run
10 A-frame Toe Touches

Conditioning Test
Every 4 Minutes for 28 Minutes (7 rounds)
Ski Bike or row 15/13 cals
Run 200m w/ 50/35lb DB, KB, plate, or sandbag
Rest remainder of each interval
*score is slowest interval
If the clock catches you, take 1 round off and count it as mulligan, but remember and avoid that for the retest

Extra
Bench Press
5×5 @ 70-80% 1RM