Friday Night Lights is back this week!!! The open officially is starting. Are you registered.


20 Banded Pull Aparts (10 Palms up & 10 Palms down)
-Then-
Alternating EMOM 9:00 (3 Rounds for each movement)
1- :45 Box Jumps (Round 3 Box Jump Overs)
2- :45 Hang Clean and Press (Light weight on Round 3)
3- :45 Row Calories


5 Rounds
15 Box Jump Overs 24/20″
5-4-3-2-1 Clean and Jerks*
20/16 Calorie Row
Rest 2:00
*5 reps @ 70% 1RM
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 85%+

Any variation of a clean and any variation of a jerk is acceptable (squat or power, split jerk or push jerk)

Feel: Gas

Pacing: Sustain

Target Score: 18-25 Minutes

Firebreather Score: Sub-17 Minutes

Scaling

• BJOs: Should not exceed 90 seconds to complete in any round, or the box height should be scaled to allow for faster movement.
• Clean and Jerk: Percentage work should help scale athletes. Coaches may reduce percentages to help athletes improve their movement quality
• Row: Should not exceed 1:15 in any round, but should be closer to :60.

Coach Focus: Each round should take 2:30-3:30, at most. Athletes may utilize whichever style of clean and jerk they prefer, but coaches should push athletes to use the style they need the most work on or simply suggest using multiple styles as the barbell gets heavier. If class logistics make it difficult to run all athletes through at once, a 2 minute stagger should eliminate a log-jam on the rowers.

Additional Notes/Resources: Round 1 is 5 Clean and Jerks, round 2 is 4 clean and jerks, round 3 is 3 clean and jerks, etc.

Competitor extra
10 Rounds
8 Alternating DB Squat Snatch 50/35lbs
25′ HS Walk

Sunday Funday with a partner

Wod 1- split how you want
8 Min amrap
16 wall balls
16 pull ups

Wod 2-
10 Minutes Amrap
30 cals ski or row
16 Squat cleans, performed you go i go, 225/155

Wod 3- 8 minutes total to find a 1 rep max cluster.

Teams of 5, waterfall style. 1 minutes each station until all partner have done 10 rounds
Bike
Row
Burpee
Ski
Rest

9am Hero Wod

This Saturday, we will come together in fitness to commemorate the memory of a loving and caring public servant, Abigail Bieber, a Hillsborough County Deputy. Abby loved fitness. Her favorite exercises included running and calisthenics. Donations are welcome but not mandated. www.gofund.me/c9f940c9

All proceeds will go towards a memorial for Abby at the HCSO District III Office.

Abby

30 min AMRAP Teams of 2

25 hand release push ups
72 double unders
69 wall balls 20/14
3 rope climbs
14 synchro burpees
1000 m run
29 pull ups

*RX+ 20# vest or body armor

1:00 Squat Hold
1:30/Per Leg – Dragon Pose
-Then-
2 Rounds
20 Hang Squat Cleans Empty Bar
2:00 Machine

EMOM 6 Minutes
1 Squat Clean @ 60%+
Start at 60% and add weight (10-20lbs) each round, ending at 80-90% of what you hope to hit in 18.2a. Do not miss – focus on quality as you build.

Wod

Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
18.2:

Noah Ohlsen- 4:02

18.2a:
Ben Smith- 385

Feel: Cardio/Gas

Pacing: Reach

Target Score: Sub-8 Minutes

Firebreather Score: Sub-5 Minutes

Scaling

• DB Front Squat: Reduce DBs to Scaled weight of 35/20lbs
• Burpees: For new athletes or less proficient athletes consider removing the round of 9-10

Coach Focus: This open retest gets nasty very quickly, due to the nature of the fast transitions and low rep scheme in the first few rounds. Coaches should push athletes to move fast, but to adhere to the full ROM needed for both movements, as we often see when athletes are racing they shorten their ROM to speed up. No shallow squats or incomplete hip/knee extensions during the squats. On the burpees, ensure athletes performing this workout RX are taking off on two feet, not one.

Warm up with a Partner Straight Through Splitting Work evenly
1000m Row, Ski or Run
30 Wall Balls
20 Single Arm Devil’s Press
10 Wall Walks (Done You Go, I Go)
500m Row, Ski or Run


For Time, with a partner: *pay attention. splits are not suggestions today. SWITCH WHEN YOU REACH THE REPS LISTED, which means longer working sets and longer rest than a normal partner wod
1600m Row, Ski or Run
60 Wallballs 20/14lbs
40 Devil’s Presses 50s/35s
60 Wallballs 20/14lbs
40 Wall Walks
60 Wallballs 20/14lbs
1600m Row, Ski or Run

Row/Ski/Run: Switch every 200m
WB: Switch after 30 reps
Devil’s Press: switch every 5 reps
Wall Walks: switch every 4 reps.
Machines or running switch every 200m

Feel: Gas

Pacing: Reach

Target Score: 26-33 Minutes

Firebreather Score: Sub-25 Minutes

Scaling

• Cardio: Should not exceed 7 Minutes to complete, if on a machine. Less than 8 minutes if running.
• Wallball: Should not exceed 2 sets – one athlete must do all 30 and the other athlete must then do all of their 30.
• Devils Press: Should not exceed :45 to perform 5 DP
• Wall Walks: Should be able to sustain 4 wall walks per minute

Coach Focus: We are mandating how athletes switch during this long partner workout to ensure that athletes get a solid training stimulus. Unlike other workouts that are partition as needed, today we are looking to mandate how the turns go. Coaches should pair athletes up based upon class logistics. If equipment is sparse, pair athletes up by capacity so they can share implements. If logistic are not an issue, ensuring athletes have the appropriate DB weight and Medicine Ball weight will be key to sustaining the intended stimulus. This will be a long workout, plan your warm up accordingly