Wod 1- split you want
13 Minutes
Even rounds
18 cal row
18 wall balls
18 toes to bar
Odd rounds
18 cal row
18 wall ball
18 bar muscle ups

Wod 2
7 minutes for both partners to establish a 4 rep max front squat from the rack

Wod 2
10 Minutes
14 synchro DB hang snatches (does not have to be alternating
12 Sandbags over shoulder (split as needed)
4 shuttle walk/run bear hugging sandbag, split how you want (1 walk is 30 feet down, 30 feet back)

8am Endurance
9am CrossFit and Weightlifting

8am
Teams of 3
Bike, row ski
Part A
Each teammate will spend 3 minutes on each machine. We will do this for 2 rounds. this will take 18 minutes to get everyone through twice

Part B- Each teammate will spend 2 minutes on each machine. We will do this for 3 rounds. it will take 18 minutes for everyone to go through twice

Part C- each teammate will spend one minute on each machine. We will do this for 4 rounds. It will take 12 minutes for everyone to get to each machine 4 times.

9am CrossFit
3 Rounds for time
Row 400
20 toes to bar
Row 400
21,15,9 Thursters
Round 1 21, round 2 15, round 3 9,

NO EARLY MORNING CLASSES TODAY, CLASSES START AT 9am

Warm-Up

400m Run

Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps

500m Row

3 Sets, With Empty Barbell- coach lead the first set
3 Hang Muscle Snatch
3 Hang Power Snatch
3 Hang Muscle Cleans
3 Hang Power Cleans

Build to workout weight after 3 empty bar sets

Workout
3 Rounds for Time
500m Row
10 Power Snatch
400m Run
10 Power Cleans
Load: 135/95lb, 61/43kg
Level 2 and 1, scale the weight, keep the reps the same

Goal Time Domain 16:00-20:00

Time Cap: 25:00

Stimulus: Barbell Conditioning / Lactate Threshold

RPE: 8/10

Primary Objective: Complete each working round in under 8:00 minutes

Secondary Objective: Consistency across all rounds

This will take pacing and strategy today in order to build consistency here in the workout. The focus will be to hit the first row at a harder effort than then next two rounds. We will then look to hit the snatches as quick singles today before going out on a strong pace for the run. This will have us coming back in and tackling some tng reps on the Power Cleans before settling into a more recovery pace on the Rower. Because the rower is set to meters today, the overall pace on the rower is less of a concern than staying consistent and putting the effort into the barbell and runs.

PRVN Recovery #4:30sec/:30sec KB Calf Smash 1:00/1:00 Half Kneeling Hamstring Stretch 1:00/1:00 Tall Dragon Stretch 1:00 Standing Forward Fold 1:00 Updog Pose

Optional Accessories : For Quality:10:00 EMOM minute 1: 30 second Weighted Sorenson Hold minute 2: 8 Dual Dumbbell Seated Arnold Press, Heavy

Gym is closed today. Stay safe. check here, facebook or instagram to see about Friday.

Warm-Up:

2 Sets, For Quality
5/5 World’s Greatest Stretch
:15/:15 Active Scorpion Stretch
1 Wall Walk
3-5 Pike Push-Ups
5 Scapular Pull-Ups + 5 Kip Swings + 5 Jumping Pull-Ups

Barbell Prep
*set 1 is from High Hang (Hip, or power position)
High Pull + Muscle Clean + Power Clean + Push Jerk + Split Jerk

* set 2 is from Hang (Knee)
High Pull + Muscle Clean + Power Clean + Push Jerk + Split Jerk

* Low Hang (shin)
High Pull + Muscle Clean + Power Clean + Push Jerk + Split Jerk

Then, Add Loads so bar is off the floor
Practice Complex as 3 TnG Power Cleans + 2 Push Jerk + 1 Split Jerk

Perform  @ 60-70%
% Power Clean and Push Jerk
This complex is meant to be done unbroken as 3 touch and go cleans into 2 Push Jerks and finishing off with 1 split jerk.l The goal here is to keep the day relatively light and work more on the mechanics and form.

Workout
“Po”
5 Rounds for Time 
3 Wall Facing Handstand Push-Up
6 Burpee to Target
9 Chest to Bar Pull-Ups
6 Shuttle Runs
Shuttle Run = 25ft (7.5m) out and back is 1 Rep so one rep actually is 50 feet

Level 2:
5 Rounds for Time 
3 Wall Facing Handstand Push-Up to 2’’ Riser
6 Burpee to Target
9 Pull-Ups
6 Shuttle Runs

Level 1
5 Rounds for Time 
6 Tall Kneeling Dual Dumbbell Strict Press
6 Burpees
9 Ring Rows
6 Shuttle Runs
Load: Choice

Goal: 8:00-13:00

Time Cap: 15:00

Stimulus: Gymnastics Density

RPE: 8/10

Primary Objective: Complete each round in as close to 2:00 as possible

Secondary Objective: Maintain consistency across all sets and unbroken movement patterns.

We are hitting a gymnastics density workout here with the workout “Po”. The focus will be to hit a nice flow here with our movements as we tackle the movement from the wall to the rig and then out onto the floor. Keep the pace cyclical and consistent and it will pay off towards the end of this workout.