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.

2:00/Side Pigeon Stretch
1:00/Side Twisted Cross
-Then-
Alternating EMOM 6:00
1. 7 Box Jumps
2. 10 Banded good mornings

Strength
Deadlift 2×15
**You will do more than 2 sets, 1 light set of 15 then several sets of less than 15 reps as you build to final set of 15 which we want you to push to be heavier than your set of 12 last week
**Coach Focus: With one fewer set working sets coaches may be inclined to think that this session will go faster, but on the contrary, this session may take longer that other sessions. Same goal as the prior week, meaning athletes try to lift as much, or more than, their previous session

Wod
AMRAP 14 Minutes
10 Box Jump Overs 24/20″
25′ Single DB OH Lunge 50/35lbs
1 Rope Climb
25′ Single DB OH Lunge 50/35lbs

Feel: Cardio

Pacing: Sustain

Target Score: 4-7+ Rounds

Firebreather Score: 9+ Rounds

Scaling:

• BJO: Reduce height of box before reps. If an athlete cannot jump, modify to 10/8 calorie Machine, avoid rowing if possible.
• Lunge: Should remain in unbroken 25’ sections. Reduce the loading before changing the movement. If overhead positioning is an issue, modify to a single DB front rack lunge.
• Rope Climb: Should not exceed :30 to complete in any round. Modify to climb from supine or 5 strict pull ups per round.

Coach Focus: We are looking for a merry-go-round style workout which means that coaches need to give all athletes a version that allows them to stay moving for the entire duration. If logistics are an issue, consider having some of your athletes starting on the lunge and some on the rope climb to create a stagger that will allow a larger class to start in unison.

1:00 Leg Swings (Side to side)
1:00 LegSwings (Front to back)|
-Then-
Every 2:00 for 8:00
10 Cal Row/100m Run*
10 Banded Good Mornings
*Alternate every round

6 Rounds- nice heavy dose of cardio today
Row 250/225m (or ski, no bike)
Run 200m
Rest 3:00

Feel: Cardio

Pacing: Reach

Target Score: Each round should not exceed 3:00 of work at absolute longest, but closer to 2:30 or less (not including rest)

Firebreather Score: Sub-2 minutes each round

Scaling:

• Refer to workout cell for movement modifications

Coach Focus: Today’s workout is going to be around 12-15 minutes of exercise (working time) for all athletes. With athletes having more time to rest than they will e working, that should clue coaches and athletes into the idea that we want them really pushing the pace on both elements for all 6 rounds, but not one that ruins their intensity is subsequent rounds (e.g. by fulling sprinting round 1). The 3:00 rest should be used to record round times, rehydrate and potentially flush (via walking) so that athletes are better prepared for their following round.


Extra work options
Extra-core finisher
50 sit ups or weighted sit ups on abmat
50 russian twists
50 sit ups

OR

For 12-15 Minutes, build to a complex of the following:

1 Hang Power Snatch
1 Hang Squat Snatch Done without dropping the bar.
Athletes may choose where the hang position is (above, at, below the knee)