2:00 Pigeon Stretch/ Side
Then
3 Rounds
12 S-Arm DB Squat Cleans 50/35lbs
12 S-Arm DB Push Press 6 Ring Rows

Grab a barbell and put no more than 10 pound plates on it or leave it empty. This part will be done as class. Simple and effective teaching today. you do not need to know every single inch of this lift. its confusing learning like that and will slow you way down. You need to know ground to knee, knee to power position, then power to finish.

Together warm up
Minute 1- 15 Tempo ground to knee (clean deadlift) tempo is 3 seconds
Minutes 2 – 15 Knee to power position tempo tempo is 3 seconds
Minute 3 rest and think about putting the two together
Minutes 4- 10 Ground to power pos. tempo (5 second tempo)
Minute 5- 10 full speed power postion to power clean just for fun

Every 2 Minutes for 12 Minutes
3 Tempo Pull Power Cleans (4 second tempo)

In Teams of 3, waterfall style:
AMRAP 14 Minutes
1 Rope Climb
1 Clean and Jerk 175/120lbs

Feel: Cardio

Pacing: Sustain

Target Score: Each athlete completes 10+ Rounds

Firebreather Score: Each athlete completes 14+ Rounds

Scaling:

• Rope Climb: Should not exceed :15 to complete 1 climb. Scale to 5 strict pull ups (with a band if necessary). Proficient athletes can be challenged to perform this legless as long as a reduction in intensity doesn’t occur.
• Clean and Jerk: Should not exceed 65% of an athletes 1RM and should be easily hit every time an athlete approaches the bar (should be power clean + split jerk).

Coach Focus: Athletes should team up by fitness so that all athletes are working/resting for similar times throughout all 14 minutes. For today’s workout athletes should be able to stay in perpetual motion for the entire 14 minutes. We are looking for the flow of the workout to be a 1 quick, consistent climb followed by the athlete being able to jog to their bar and lift it immediately. If athletes are hesitating to lift their barbell, it’s too heavy, and it’s missing today’s goal stimulus. Waterfall style means that as soon as the athlete in front completes their rep, the athlete behind starts theirs

2:00 Glute Activation Steps + Air Squats
Then
2 Rounds
10 A-frame Toe Touches
200m Run
14 Wallballs


Back Squat
3×10
Set 1: lighter warm up set
Set 2: Moderate-heavy
Set 3: AHAP – 10RM territory
*a 10 rep max (territory) should really take it out of you. you should feel pretty wiped out after that. If you are new or not comfortable hitting a 10 rep max, its ok to an extra set of 10 at a lighter weight then a couple sets of heavier 5. People generally tweak something or pull something when they are not comfortable with what they are doing, they get nervous about it, then everything falls apart

Wod
*** wall space is not a crisis! 5 minutes wod, run two heats, and count for each other.
AMRAP 5 Minutes
Run 400m
then, AMRAP in remaining time of:
8 Thrusters 95/65lbs
2 Wall Walks Score is total reps of Thrusters + Wall Walks

Feel: Gas

Pacing: Reach

Target Score: 30+ Reps

Firebreather Score: 50+ Reps

Scaling:

• Run: Should not exceed 2:00 or the distance should be reduced. If using a machine 1K/.9K Bike, 500m Row/Ski should be used only in the instance of injury.
• Thrusters: Should allow for unbroken sets. Reduce weight, not reps
• Wall Walks: Should not exceed :30 to complete the 2 walks, or reduce to 1 walk.

Coach Focus: The 400m run buy-in ensures that all athletes are breathing heavy as they get to the barbell. Barbell reps should allow for quick, unbroken sets of thrusters, so coaches need to ensure athletes barbell weights are appropriate. Then, when athletes get to the wall walk they should have their steps dialed in so they are not wasting time with unnecessary time under tension and/or extra steps in and out from the wall. Coaches check out the tip attached below on how to help athletes dial in their wall walk steps.

Additional Notes/Resources: Wall Walk Efficiency – Same Number of Steps Every Time!

Straight Through
Run 400m
10 Inch Worms
20 Plank Transitions
10 S-Arm Devil’s Press Run 400m

**if you can not or do not want to go upside down, don’t skip class!!! we can do overhead holds

Upside-down Test
6 Minute cap
For Time, Choose 1 based on ability level:
Option 1- 300′ HS Walk
Option 2: 150′ HS Walk
Option 3- 50′ HS Walk
Option 4- accumulate as much time as possible (in the 6 minute window) of a handstand hold against the wall
Option 6.. so many options- if you are down to 1 mat for handstand pushups. go for max reps of handstand push ups in 4 minutes
Option 5- accumulate as much time as possible (in the 6 minutes) with a barbell locked out overhead

All levels are performed in 25′ sections, with 5 foot intervals. if you fall get up and start at your last 5 foot mark. Can you turn around???

Wod
7 Rounds
50 Double Unders
5 Devil’s Press 50s/35s
8 Toes to Bar

Feel: Muscle Overload

Pacing: Sustain

Target Score: 10-16 Minutes

Firebreather Score: Sub-9 Minutes 

Scaling:

• Double Unders: Should not exceed :45 in any round, reduce reps or scale to single unders
• DP: Should never exceed :45 to complete, scale weight before reps
• Toes to Bar: Ideally 1 set but can turn into 2 sets, but not 3.

Coach Focus: The muscular overload stimulus should cue both coaches and athletes that at some point in today’s 7 round workout that athletes will get stopped by localized muscular fatigue. But, with that in mind, athletes should not 2:15 to complete any of their 7 rounds.

1:00 each leg couch stretch
-Then-

Every 1:30 For 6:00
3 Wall Walks
10 Jumping Lunges
10 bike sprint


Strength
Coach Focus: Today’s session starts a 5 week progression that is centered on the idea of rep accumulation making athletes stronger. Each week athletes will perform 2-3 sets of “high rep” deadlifts with the goal of proving to athletes that time under tension is an incredibly effective way to improve strength. Coaches should be hyper focused on helping athletes understand how to return to set up correctly and then return the bar correctly for the next rep. Take extra time to review the mechanics of the deadlift set up

Additional Notes/Resources: Perfecting the Deadlift Set Up Position and Deadlift Tips – Proper Loading on the Descent

Deadlift
3×10
Set 1: lighter warm up set
Set 2: Moderate-heavy
Set 3: AHAP

Wod
AMRAP 9 Minutes
50′ Single DB Front Rack Lunge 70/50lbs
10 Pull Ups



Extra

3-5 Sets for Quality

– 10-20 Ring Rows for speed/pump
– 10-20 Alternating Leg V-Ups
– :30 Copenhagen Hold per leg

The girls!

running clock. get after it

Grace, Helen, Karen

Split the work however you want, start the entire workout with an 800m partner (we’ll us the old 800 mark) straight into

Grace 30 Clean and Jerks for time split how you want

-then-
Helen, 3 rounds (split the work evenly but run together)

400 meter Run (Run together) (2×200)

42 Kettlebell Swings 53/35

24 Pull-Ups

Then Karen 150 wall balls