12 Single KB RDL
12 Russian KBS
2:00 Row (slightly faster than 3 minute pace)
10 Single KB RDL
10 Russian KBS
1:00 Row (slightly faster than 2 minute pace)
8 Single KB RDL
8 Russian KBS

Everyone’s favorite day

Row 5k
*other option is to run 5k or ski 5k.

Optional strength is Bench press- 3 sets for max reps of bench press using 60 percent of your 1rm. Rest 4 minutes between sets.

Sunday Funday

Teams of 2

Wod 1- 8 minutes to establish a max of the following
3 touch and go cleans (can be power or squat or a combo of the 2) has to be touch and go
Score is both partners total added up.

Wod 2- split work as evenly as possible
40 thrusters, 135/95

6 legless rope climbs

30 thrusters, 135/95

4 legless rope climbs

20 thrusters, 135/95

2 legless rope climbs

Scale by weight
Scale by rope movement – non-legless rope climbs, partial climbs or 3 rope pulls per 1 climb

Teams of 2 running. you go i go… if you absolutely do not want to run (you should be running though unless injured) you can do this on a rower
200 M (partner 1 goes, then partner 2 goes)
200 m
400 m
400m
800
80
400
400
200
Enjoy!

9am
Warm up

Until 60/48 Calories are Completed Alternating Movements with a partner
10/8 Calorie Ski or row
Max Bear Hug Med Ball Squats*
*Partners switch when ski/row partner finishes

For Time with a Partner: alt rounds
50 Rounds, waterfall style (25 each) 10/8 Calorie ski or row
4 Sandbag Squats 150/100lbs

Coach led Positional Barbell work warm up

Strength-
These “waves” as they are called are tough. Don’t miss them

Squat Clean and Split Jerk 3 reps @ 67.5%
2 reps @ 72.5%
1 rep @ 77.5%
–
3 reps @ 72.5%
2 reps @ 77.5%
1 rep @ 82.5%
–
3 reps @ 77.5%
2 reps @ 82.5%
1 rep @ 87.5%

Pick 1 of the following skills and practice as an EMOM for 10 minutes.
– 5-30′ HS Walk
– :05-:10 L-Sit Hold
– 1-3 Strict Muscle Ups
– 1-2 Rope Climbs
– 5-40 Double Unders
– :20 Squat Hold (mobility focus)

Steady 10 Minutes
8 Spiderman Lunges
6 Box Jump Overs, step down
8 Wallballs (lighter than workout) 400m Row/Ski/Run or 800m Bike
Goal is 10 continuous minutes of movement, increasing Machine Pace each round. All athletes should be sweaty and breathing by the end of the warm up

No strength today. Longer workout

AMRAP 20 Minutes
10 Wallballs 20/14lbs
8 Box Jump Overs 24″/20″
8 Burpees to 6″ target

CONDITIONING
Feel: Cardio Pacing: Sustain
Target Score: 10+ Rounds (2:00/round)
Firebreather Score: 15+ rounds (1:20/round) (can anyone EMOM this?!)
Scaling:
^–  Wallballs: Should always allow for one unbroken set. Reduce weight not reps
to allow for unbroken sets
^–  BJO: Open standard on these (must step down) Keep athletes jumping if
possible, if jumping is not safe for an athlete due to injury, scale to 200m row.
^–  Burpees: ¯\_(ツ)_/¯
Coach Focus: Merry go round mix of movements. Goal should be to keep all unbroken throughout the workout. Use Open Box Jump Over standard of stepping down. Target score is 10+ rounds for everyone (2:00 per round) or more, however with all movements being highly accessible today is an OK day to let athletes push themselves a bit. With a lower skill day there should be plenty of time to fit a cool down and stretch after the AMRAP is completed.