Endurance Teams of 3
Ready to run some more?

one partner working at a time
150 Burpees
3000 meter row
75 Burpees
3000m ski
50 Burpees
1 mile or 800m run together. Time stops when all partners are back

Depending on equipment, teams might have to do the run, row ski potions not in the order written. clearly not the end of the world. a giant comet hitting earth would be end of the world type scenario.

9am
Warm up

AMRAP 6 Minutes
150m Row/Ski or 300m Bike 
10 Medball Squats > Squat Cleans > Wallballs (R1 > R2 > R3+)
3 Leg Supported Low Ring Muscle Up Transitions (see video below)Low Ring Muscle Up Skill Work (2:45 in video)

Wod
For Time
60 Wallballs 20/14lbs
30/24 Calorie Ski
12 Burpee Muscle ups
45 Wallballs 20/14lbs
30/24 Calorie Ski
8 Burpee Muscle ups
30 Wallballs 20/14lbs
30/24 Calorie Ski
4 Burpee Muscle ups

Machine Modifications:

Row: 30/24. bike : 24/20 Calories

Warm up
3 Rounds
– 1:00 Machine
– 15 Air Squats
-10 hang snathes
-5 overhead squats
add weight each round


Strength
Every 2 Minutes for 16 Minutes
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch

Wod

20 Rounds for Time
6 Dumbbell Front Squats 50s/35s
3 Strict HSPU
*take it easy on the weight if you are new. Even no weight is fine. Advanced athletes, this is 120 weighted squats. stepping it back a day isnt the end of the world.

Feel: Muscle Overload

Pacing: Sustain

Target Score: 10-15 Minutes (round every :45 = 15 minutes)

Firebreather Score: Sub-10 Minutes (round every :30 or faster)

Scaling:

• DB Front Squat: Reduce the loading before the reps.
• SHSPU: Scale to kipping HSPU, DB Strict Press or DB Push Press, or even 1 wall walk. Ideally these are 1 set, but allowing athletes to perform 1-2 reps is acceptable since they will accumulate a decent volume over 20 rounds.
• Scale athletes to the most difficult version of this workout they can do in under 15 minutes, or 1 round every :45.

2:00 Machine of Choice
2:00 of Banded Glute Activation
-Then-
2 Rounds
10 Banded Good Mornings
20 A-Frame Toe Touches
10 Calorie Row (Hard)

Strength 1×20 deadlift
If you are comfortable doing this, and have been hitting your numbers every week we really encourage you to just go for it. It’s really not that often that we would train to go for a 20 rep deadlift. It might feel like your soul is leaving your body, but this is one of those lifts you will remember forever.

Coach Focus: athletes should be pulling sets of 3-5 reps with a target weight in the back of their head that they’re working towards for this set of 20. We’ve been progressing in reps each week with the goal of pulling the same loading as the previous week for more reps this week, but safety first should be the mentality for coaches and athletes alike. This is our last big set before re-testing – next week will be speed work and the following will be re-test.

Wod-
That deadlift should have really taken it out of you, but if you need a wod, here it is

AMRAP 7 Minutes
7 Hang Power Cleans 115/75lbs
35 Double Unders

Feel: Cardio

Pacing: Sustain

Target Score: EMOM

Firebreather Score: 10+ Rounds

Scaling:

• Hang Power Clean: 1 set every round, scale weight to ensure this is possible.
• Double Unders: Should not exceed :30 of Double Unders or practice in any round. If performing single unders keep the ratio 1:1 to keep the cardio stimulus

Coach Focus: We are looking for a cardio stimulus so it is imperative that all athletes have a version that allows them to stay moving consistently, which for some will be reducing barbell weight, whereas other it’ll be capping Double Unders practice each round. One way to help an athlete improve their round timing is to teach them how perform the bounce hang clean, which will increase their cycle rate and help preserve their grip.

Dare I say “bring a weight vest if you have one”

On a 7 Minute Clock
Run 400m
30 Jumping Lunges
20 Empty Bar Push Press
Max Freestanding HS Hold in Remaining Time (take as many attempts as you want) sub is max hs hold against wall or max hold db overhead.

Strength-N/A Keep in mind we have a 20 rep max deadlift attempt tomorrow. If you arent worried about that or feel like you want to do something else, hit the listed sled work with some friends after the wod

Wod- Weight Vest Wednesday. Vests are always optional

12 Rounds
200m Run
5 Push Jerks @45% of 1RM Push Jerk

EXTRA
AMRAP 15 Minutes,
Team of 4:
50′ Heavy Sled Push (Steady March loading)
Pick a weight you can push 50 without having to stop too many times, but not light enough that you can run with it. Cycle through your team of 4.

1:00 Hanging Shoulder Opener
:30 Front Rack Elbow Pointers
1:00 Max Squat Hold w/Bar in Front Rack
-Then-
3 Rounds
250m row or ski
7 Hang Squat Cleans w/Empty Bar
5 Pause Ring Rows

On a 15 Minute Running Clock
1 Low Hang Power Clean (@/below the knee) Rest as needed
*shoot for 10 reps in 15 minutes

Stimulus: Technique to Heavy
Rest: As Needed
Coach Focus: This is our 2nd opportunity this phase to work from the hang for the clean. We, at TMF, love using hang work to teach athletes the value in positioning and learning the skill most athletes struggle with, which is learning how to actively pull down and under the barbell. Coaches should be watching for barbells “crashing” on athletes as they pull under the bar. Instead of crashing, teach your athletes to meet the barbell on the way down.


AMRAP 10 Minutes
300m ski or row or 15/12 cal bike (no more than 1 minute if biking)
12 Pull Ups
300m ski or row 25/20 cal bike
12 Hang Squat Cleans 115/75lbs

CONDITIONING

Feel: Gas

Pacing: Sustain

Target Score: 3 Rounds

Firebreather Score: 4 Rounds

Scaling:

• Bike: Should not exceed 1 minute at any point
• Pull Ups: Should not exceed 2 sets at any point
• Hang Squat Cleans: Should not exceed 2 sets at any point

Coach Focus: Today’s workout is creating a gassy stimulus via perpetual motion. We are looking for athletes to push their machine pace so they are not spending more than a minutes there. Then, when athletes get to the pull up bar or barbell, they are able to finish their reps in :60 or less as well. The trap for most athletes will be the barbell, coaches need to ensure the weight allows athletes to move consistently their weight from start to finish.