2:00 Band Pull Aparts
Then
Run 400m
20 Ring Rows
20 KB Sumo Deadlift High Pulls
20 Air Squats
Run 400m
20 Push Ups
20 KB Swings
20 Goblet Squats

Workout of the day is a heavy benchmark wod called “Pennies”
Scaling is written below the main wod
“Pennies” Rx
For Time
6 Squat Cleans 225/155lbs
6 Muscle Ups
Run 400m
6 Squat Cleans 225/155lbs
6 Muscle Ups
Run 400m
6 Squat Cleans 225/155lbs
6 Muscle Ups
Run 400m
6 Squat Cleans 225/155lbs
6 Muscle Ups
20 minute cap

Scaling options

When Scaling; Use one of the following modifications:
Intermediate
For Time
6 Squat Cleans 185/125lbs
4 Muscle Ups*
Run 400m
6 Squat Cleans 185/125lbs
4 Muscle Ups
Run 400m
6 Squat Cleans 185/125lbs
4 Muscle Ups
Run 400m
6 Squat Cleans 185/125lbs
4 Muscle Ups
*Muscle ups may be performed on a bar if this provides a challenging stimulus.

Beginner
For Time
6 Heavy Cleans
6 Burpee Pull Ups Run 200-400m
6 Heavy Cleans
6 Burpee Pull Ups Run 200-400m
6 Heavy Cleans
6 Burpee Pull Ups Run 200-400m
6 Heavy Cleans
6 Burpee Pull Ups

STIMULUS AND COACH’S NOTES
Target Score: Sub-20 Minutes
Firebreather Score: Sub-13 Minutes
Scaling:
^–   Muscle Up: Should not exceed 3 sets
^–   Squat Clean: Should not exceed 80%
^–   Run: Should not exceed 2:30

3 Rounds Waterfall style team of 4
200m Row
100m Empty Sled Push
*Resting partners sit in the bottom of a squat

WOD

AMRAP 30 Minutes
Teams of 4
– 200m Empty Sled Push/Run
– Row for Distance
– Rest
– Rest One athlete performs a 200m empty sled push whilie 1 athlete rows and the other 2 rest. Once the sled push is complete, athletes rotate in the line, so athletes should have a 1:1 work:rest. Empty sled is intended to be light enough to run with. Score is the team’s cumulative distance rowed.

STIMULUS AND COACH’S NOTES
STRENGTH/SKILL
Stimulus: N/A Rest: N/A
Coach Focus: N/A
Additional Notes/Resources: N/A
CONDITIONING
Feel: Cardio/Gas Pacing: Reach
Target Score: 6500m+ Firebreather Score: 7500m+
Scaling:
^–  Sled: If sleds are limited, a burden run carrying a 50/35lb DB or odd object
works well.
^–  Row: If rowing machine are limited, max distance on any machine.
Coach Focus: Two athletes work while two athletes rest. When the sled push athlete returns, they move to the rower, rowing athlete moves to the rest station, and resting athletes rotate up making this a 1:1 work:rest interval. Sled push will vary from surface to surface and depending on the sled, but athletes should generally be able to run while pushing their sled for 75% of the total distance. The sled duration should be in the 1:15-2:30 range, but any longer than that and the distance may need to be scaled.

2:00 4-way Banded Glute Activation, 20 steps per direction,
5 squats after each direction 
On a 5:00 Clock
Row 500m
20 Front Squats with Empty Bar
Freestanding HS Practice in time remaining

Strength
EMOM 12 Minutes
1 Pause Front Squat
Pause for 2 seconds in the bottom of the squat.
Start around 60% and build each round.

Wod

3 Rounds
20 HSPU
30 Wallballs 20/14lbs

STIMULUS AND COACH’S NOTES
STRENGTH/SKILL
Stimulus: Heavy Rest: As Prescribed
Coach Focus: Athlete should start a weight that allows them to execute the full depth front squat, pause and stand without much difficulty. As they work through the EMOM the weight may increase to a heavy single, but the full depth and pause must remain consistent.

CONDITIONING
Feel: Muscle Overload Pacing: Sustain
Target Score: 7-12 Minutes Firebreather Score: Sub-7 Minutes
Scaling:
^–  HSPU: Should not exceed :90 to complete any of the 3 sets. HSPU can be reduce to
as few as 10 reps or otherwise scaled to 3-5 Wall Walks or 1:1 DB Push Presses
^–  Wallballs: Athlete should be able to do 30 consecutive reps, when fresh, with their
ball. Should never exceed 4 sets during this piece.
Coach Focus: The stimulus today is muscular overload so coaches can expect to see athletes breaking up movements in today’s workout, but those breaks should be strategic. Before starting the workout coaches should work with their athletes to get them using their hips on the HSPU to save their shoulders for the wallballs that follow. No athlete should exceed 12 minutes to complete their version of the workout.

1:00 Shoulder Swimmers
20 scap push ups
Then
5 Rounds
6 S-Arm Devils Press
6/4 Calorie Air Bike

strength/skill For time
10-9-8-7-6-5-4-3-2-1
Push ups* Strict Pull Ups** 10 minute Cap
*Athletes comfortable with sets of 10 push ups should add a deficit of 1-4″.
**Athletes comfortable with sets of 10 strict pull ups should perform strict chest to bar.

Wod
AMRAP 10 Minutes
6 Devil’s Presses 50s/35s 1
10/7 Calorie bike or ski

Extra

60 alt hang db snatches for time with a heavier db than you are used to
NO THROWING DB’S

3 rounds of
1 minutes banded glute activation
1 minute banded squats
1 Minute empty barbell back squat- add weight each round

Then

Strength
Back Squat 5-5-5-3-3-2 Within
~1:00 after each set, perform 1 “Peak Wattage” bike sprint. Goal is to ramp the bike up to the maximal wattage you can attain, and then immediately stop. This should take :05-:10 at most – do not exceed :10.
Rest 3-5 minutes after the bike.
Start at 70% and add weight every set.
Goal: end at a heavy double or new 2RM
Post Squat Cool Down: Walk or bike slowly for 10 minutes, then foam roll legs.
If you are going to to do the extra, jog a little then do the extra then do the cool down

Post strength mandatory
Mandatory Cool down walk (5-10 minutes after final set)
Then:
Foam Roll or mash Quads, Glutes, Hamstrings
Then
2 rounds
^–  Couch Stretch 2:00/side
^–  Pigeon Pose 2:00/side

Extra outside
5 Rounds
250′ Shuttle Sprint
Rest 3-4 minutes, enough to repeat similar effort Set up a 25′ length and go down/back 5 times.

^–