3:00 Moderate C2 Machine
10 Scap Push Ups
10 Shoulder Swimmers
-Then-
20 Plate Ground to Overhead
20 Burpees to Plate
10 Plate Ground to Overhead
10 Burpees Box Jump Overs

Strength
Every :90 for 12 Minutes
5 Strict Presses

Stimulus: Heavy
Rest: As Prescribed
Coach Focus: 8 sets of strict press with todays work should allow all athletes the opportunity to dial in their vertical pressing. In previous weeks we have stressed bar path and pressing immediately. For today’s session remind athletes that bracing, purposely making their body tight, will aid with pressing a heavier barbell.

Wod-
When we post a strict time cap on a chipper wod we want you to pay attention (and will help you) with scaling. If you go over the time cap, you are losing the intended stimulus.

For Time (CAP 10 MINUTES)
30 Power Snatches 75/55lbs
10 Deficit HSPU 4/2″
20 Burpee Box Jump Overs 24/20″
10 Deficit HSPU 4/2″
30/22 Calorie Bike
Time Cap: 10 Minutes

CONDITIONING

Feel: Gas

Pacing: Sustain

Target Score: 7-10 Minutes

Firebreather Score: Sub-6 Minutes

Scaling:

• Power Snatch: Should not exceed 3 sets, ideally 1-2 sets
• HSPU: Can be multiple sets, but should not exceed :90 to complete either set
• BBJO: Should not exceed 2:30 to complete, scale box height before reps.
• Bike: Should not exceed 3 minutes to complete. Keep other machines 1:1 for calories.

Coach Focus: The short chipper we have for athletes today should allow most athletes to finish inside the 10 minute cap. For most athletes to finish, coaches will need to curb athlete egos, specifically when it comes to the barbell and the HSPU. If athletes are moving slow in either spot, they will not have a chance to finish this workout. When athletes get to the burpee box jump overs, stepping up on the burpee will be the better strategy to keep them moving. If coaches are struggling to determine whether or not the movement and/or weight is appropriate, practicing a mini round like this:

10/7 Calorie Bike

5 BBJO

10 Power Snatches

5 Deficit

Teams of 3

Wod 1, 9 minutes (little take on wod wars wod) 2 Scores
P1- 12,9,6 95/65
P2- 9,6,3
P3-7,4,2
Power clean and burpees over bar 95/65
First score is time it takes to finish the clean burpee portion of the wod.

Second score
The entire 9 minutes teammates can switch out on the rower because your second score is rower or ski cals. Partners working on bar can not switch until their clean/burpee is complete


Wod 2- Teams of 3- split work however you want. Always 2 people working at one time
2 Minutes per station. 3-4 rounds i havent decided yet
Station 1- 2 person worm cleans
Station 2- Synchro toes to bar
Station 3- synchro DB cleans
Station 4- rest

This is like fight gone bad. you will start on different stations, but nobody will start on rest.
If you end up with a sandbag instead of work just do sb cleans as fast as you can between 3 of you.

8am
Similar to last week only with and 800m run (40 minutes)
P1- Run 800
P2-Ski for cals
P3 Row for cals
P4 rest
All partners can start at the same time with one partner starting on “rest”
When the runner comes back, the go to ski, ski goes to row, row goes to rest, rest goes to run. Easy right?

9am warm up
3 Rounds
12 Wall Balls
8 Strict Pull Up
10/7 Calorie Bike Sprint

Wod
Every 5 Minutes for 25 minutes
3 Bar Muscle Ups
12 DB Thrusters 50s/35s
3 Bar Muscle Ups
9 DB Thrusters 50s/35s
15/12 Calorie row or ski or 10/7 bike

Feel: Gas

Pacing: Reach

Target Score: Sub-3:30 each round

Firebreather Score: Sub-2:30 each round

Scaling:

• Bar Muscle Ups: Should be 1 set on either side of the thrusters, but may be scaled to 1-2 reps. Scale to the most difficult pulling gymnastic option available to the athlete.
• DB Thruster: Should be 1 set. Reduce loading before reps
• Machine: Should not exceed 1:00 in any of the 5 rounds.

Coach Focus: It is absolutely critical that athletes have a minimum of :90 of rest so they can repeat their effort in the subsequent rounds. How athletes transition from movement to movement will be critical to ensuring they have consistent rest from round to round. Get your athletes moving!

2:00 Glute Activation Steps
Then
20 Banded Air Squats
10 Burpees
15 Jump Squats
10 Burpees
15 Jump Squats
10 Burpees

Strength- Remember Post Activation potentiation? We are going to do a little of that.
What’s the idea behind it?
Post-activation potentiation refers to a short-term improvement in performance (e.g. jumping) as a result of using a conditioning exercise (e.g. back squats).

Every 3 Minutes for 18 Minutes
1 Back Squat @ 85%+
Start at 85% and add weight each set, going AHAP.
***After each squat, perform 3 max height vertical leaps, you can pick a point on the wall to see how high you can get.

Coach Focus: Today’s stimulus is heavy, which means coaches will need to plan on giving athletes 5-10 minutes before starting their EMOM to allow for a proper opportunity to build up to their 85%. After each set of heavy back squats athletes should be instructed to perform three vertical leaps for height. One note about the leaps is they do not need to be immediately after, but within :60 or so of completing their set.

Wod (the squats should have taken a lot out of you if done heavy enough)

4 Rounds
5 burpees
16 DB Hang Snatch 50/35lbs
5 burpees
10 Toes to Bar

2 Rounds
3 Inchworms + Pushup
10 Kip Swings
:30s HS Hold
-Then-
AMRAP 6 Minutes
10 Burpees
20 Kettlebell Swings
30 Double Unders/:30 Practice

Skill
In team of 3
12 Min amrap
rotate through one of the following movements, not spending more than 30 to 40 seconds on it, then switching out
– Handstand walk to a set distance
-wall walks
-HSPU
-Handstand hold
or
-Double DB presses


Wod
AMRAP 15 Minutes
10 Chest to Bar Pull Ups
20 KB Swings 53/35lbs
60 Double Unders or no more than 1:15 of attempts or sub out 10-14 cals (something that takes you a minute) on a bike. Not subbing 120 singles for doubles today.

Feel: Muscle Overload/Gas

Pacing: Sustain

Target Score: 7+ Rounds

Firebreather Score: 9+ Rounds

Scaling:

• Chest to Bar: Should be 1-2 Sets. If an athlete cannot perform 5 chest to bar pull ups consistently, scale to chin over bar, or banded or ring rows
• KB Swing: Should be 1-2 Sets. Reduce loading before reps. If overhead injury is an issue, scale to Russian KB Swings
• Double Unders: Should not exceed :60 in any round.

Coach Focus: Today’s workout will have a varying feel based upon your athlete’s fitness level. Your fittest athlete will likely receive more gas-feeling stimulus, whereas your average/normal members will get stopped due to forearm pump/fatigue. All athletes should have aversion that should allow them to perform 1 round approximately every 2 minutes.