1:30 Pvc pass through while coach is going over board then
AMPAP 6 Minutes
10/7 Calorie Bike, increase intensity
:20 Dead Hang
10 Hollow Rocks
:20 Plank Transitions

Pull up, push review
3 Rounds
1:00 Max Rep Banded Strict Pull Ups
:30 Rest
1:00 Max Rep Push Ups
:30 Rest
Pull Ups: Use a band that allows for FAST reps. Athletes may start with a lighter band and increase
band thickness as needed.

Push Ups. Use a band if needed to allow perfect form and fast reps.

Goal is the same or more reps that 2 weeks ago
with less rest between sets.

Wod-
Teams of 6. TRY to team up with people that are similar height as you. Would rather not have you adjusting the seat every switch or using 3 different bikes for one team of 6

AMRAP 16 Minutes, in Teams of 6
10/7 Calorie AirBike

CONDITIONING
Feel: Gas Pacing: Send
Target Score: 5 Rounds Each
Firebreather Score: 7 Rounds Each

Cool Down- Standing straddle and butterfly

Grab a foam roller to roll legs while Coach is going over whiteboard
Then
3 Rounds
10 Jumping Lunges
8 Empty Bar Jump Squats
200m Run

Review Back squats points of performance and do 3×3 tempo back squats as a class

Back Squat
5-3-3-2-2-1
Within ~1:00 after each set, perform 3 weighted vertical jumps for max power. Hold two light DBs (10-25lbs) at your side and jump upward as explosively as possible, landing softly.
Rest 3-5 minutes after each set of jumps.
Start at 80% or heavier and build each set.
Goal: both singles are in the 90-100%+
range (may go for 1RM if it feels good).

Cool down
Supine split
Lizard pose

2:00 Row (Increasing speed every 30 seconds)
Then
:30 Hollow Hold
15 Empty Bar Push Press
:30 Superman Hold
15 Empty Bar Push Press
:30 Active Hang from Pull up Bar

Muscle up (or pull up, we will meet you where are at!) progressions
5 Jump to Hollow
5 Jump to hollow + kip
5 Jump to hollow + kip + knees to bar (knees up)
5 Jump to hollow + Kip + knees to bar + aggressively open hip and close shoulders (pull down on bar)

Every 4 Minutes for 12 Minutes
1 Max Set of Bar Muscle Ups
OR
Every 2 Minutes for 12 Minutes
1-4 Bar Muscle Ups
Or reps of whatever pull practice you are working on

Grab your empty bars for a quick push press review then
AMRAP 1:30 Minute x 5
150m Row
8 Push Presses 95/65lbs
Rest 1:30
Pick up where you left off each round

We are going to go through a proper Deadlift and pull up warm (mostly deadlift) before starting this wod.
Warm is coaches choice

After warm up build to your starting weight. The workout is one of those challenges that Rogue puts out. You do not have to go rx unless you are actually signed up. Pick a weight that isnt going to destroy you.

WOD 1- SOLO WOKORUT THE MULE CHALLENGE

21-15-9 Reps for Time
     Deadlifts
     Chest to bar pull-ups
 
RX Division Weight
     Men – 315 LBS (143 KG)
     Women 225 LBS (102 KG)

Scaled Division Weight
     Men – 225 LBS (102 KG)
     Women 155 LBS (70 KG)

Time Cap: 10 minutes

5 Minute Breat

Wod 2 Teams of 2-
14 Minute amrap, splitting work as evenly as possible
20 cals on bike or ski
20 shoulder to overhead 95/65 (think light and fast, 10 unbroken each)
10 Burpees

8am Endurance
Week 2 of the free trial of adult Weightlifting class continues this week. 9am! be there!!!!
9am CrossFit class with Coach Emily

8am Endurance
Teams of 3
Run 800 together
Complete 100 cals on a machine split how you want
Run 800 together
Complete 100 cals on a different machine
Run 800 together
Complete 100 cals on the last machine
Run 800 togehter



9am CrossFit Warm up
AMRAP 8 Minutes
15/12 Calorie Machine
10 Box Step Ups
8 Ring Rows
1 Rope climb

Workout
AMRAP 16 Minutes
12/9 Calorie Machine
2 Rope Climbs
12 Single Dumbbell Box Step Ups
70/50lbs to 24/20″