Warm up: Straight through 5 Inch Worms 25 Single Unders / Doubles 10 A-Frame Toe Touches 25 Single Unders / Doubles 15 Banded Good Mornings 25 Double Unders / Doubles
Review Rope Climbs Then in teams of 3 10 Minute amrap max rope climbs
Based on skill level, teams decide whether athletes perform 3, 2, or 1 rep at a time. Scale: Rope Pulls
Deadlift review then warm up to your deadlift weight
:30 WOD: For Time 4 Rounds 100 Double Unders 25 Deadlifts 135/95lbs Target Score: 15 Min * Tips Double Unders: Should not exceed 2:00 in any round. For athletes without Double Unders, 100 single unders is the scale.
Deadlifts: Should not exceed 1:30 to complete in any round. NO NEW ROUNDS AT 15 MIN
Warm up: 2 Rounds 15 air squats with band :10 bike sprint 5 bear hug jumping squats :10 bike sprint 10 wall balls :10 bike sprint
Back Squat review 3×3 empty bar back squats Hold 2 seconds at the bottom, string drive up *Tips Create a shelf! Produce tension on the barbell, shoulder blades pulled together, pull down on bar Core engaged PRIOR to removing bar for rig Knees rotate externally >> engages glutes Set your feet by “grabbing the floor with feet” From the bottom of the squat drive through the floor to stand Knees and hips extend at the same time
Build up to your 70 percent then we will start at clock
:25 Strength: Every 4 Minutes for 16 Minutes (4 sets) 5 Back Squats Begin at 70% and add weight each set, ending with a very heavy or maximal set of 5.
Wod- Easy right? :45 WOD: For Time 50/35 Bike Calories SPRINT Target Score: 3 min
Have athletes foam roll lats and back With feet on rower seat -10 Knee tucks -10 Pike ups Row 150M -Then12-9-6 KBS light weight Hollow Rocks :30 L-Hang from bar
Review wall walks
Wall Walks Head tucked by ears in “pike” and throughout skill Body stays stacked throughout skill. Efficiency >> Try to take big “steps” with hands Same # of steps each rep Last hand to the wall, first one to move on the way out
At :15 after
15 Skill: EMOM 8 Minutes 5 Burpees to 12″ target 1-5 Wall Walks Choose a number of wall walks that you can repeat every round with speed.
Review wod movements
:30 after WOD: For Time 30-20-10 KB Swing 53/35lbs Toes to Bar Calorie Row Target Score: 15 min Time Cap: 20 min *Tips – Toes to Bar: Should not Exceed 2:00, 1:30, 1:00 to complete in the 3 rounds.
arm Up: 2:00 Band Pull Aparts (White Board) 2 rounds 10 Burpees 2 Wall Walks 100 M Run :10 Review: Grab an ab mat if needed Ideally, wrist and shoulders stacked Head behind hands(loaded back and closer to the wall) creating a tripod Strict HSPU Move with intention, Keep your body stacked and compact, Tight core, Chin tucked
Kipping HSPU From a handstand – squeeze but and belly Tripod position Bottom of kip – upside down “squat” knees out, feet close
Coach lead clean warm up!
:20 after
On a 30-minute clock: From 0-20:00 AMRAP 20 Minutes 10 Strict HSPU 10 Hang Power Cleans 135/95lbs Run 200m Rest 2:00 between rounds then, From 20:00-30:00 Find a 1RM Hang Power Clean
Tips Strict HSPU: Should not exceed :30 to complete, scale to kipping HSPU, or DB Strict Press Hang Power Cleans: Should not exceed 2 sets to complete
Warm Up: PVC Pipe Passthroughs (White Board) AMRAP 7 Minutes 150m Ski 10 Plate Ground to Overhead 45/25lbs 5 Good For Yous (2 Lunges + 1 Air Squat)
Strength We will go over the wall ball and the DB snatch Fix technique now as this is a taxing wod
PROVE IT ROUND! This is for your benefit. You’ll get a better workout finishing your workout than going too heavy and not finishing
We are capping this at 25 minutes to get to the midline work 15 WOD: For Time w/ a 25-minute cap 10 Rounds 15 Wallballs 20/14lbs 15 Dumbbell Snatches 50/35lbs Target Score: 15-20 Minutes
CONDITIONING Feel: Cardio/Gas Pacing: Sustain Target Score: 15-20 Minutes, 25 Minute Cap Firebreather Score: Sub-14 Minutes Scaling: – Wallballs: Coaches should allow for 1-2 sets for the entire workout. Scale weight, not reps unless scaling for a very new athlete – DB Snatch: Coaches should allow for 1-2 sets for the entire workout. Scale weight, not reps unless scaling for very new athlete Coach Focus: Nowhere to hide here. Today is an acceptable day to scale reps for new athletes as well as weight. For everyone else, scale weight of both implements before reps, erring on the side of lighter vs. heavier today. Neither wallballs nor DB snatches should never require more than 2 sets to complete. This will be cardio for the fittest who can go back and forth with unbroken sets, and gas for many others.
Midline work
:40 Midline Work: EMOM 12 Min :10 L-Sit Hold Stack plates to take place of parallettes, with straight arms, wrist and shoulder stacked
Progressions Most difficult. Legs both straight out
One leg bent one straight
Both legs bent
Bent with one foot tapping the ground for stability
Hanging from the rig and building from that is also an option
