2:00 Machine of Choice
2:00 of Banded Glute Activation
-Then-
2 Rounds
10 Banded Good Mornings
20 A-Frame Toe Touches
10 Calorie Row (Hard)

Strength 1×20 deadlift
If you are comfortable doing this, and have been hitting your numbers every week we really encourage you to just go for it. It’s really not that often that we would train to go for a 20 rep deadlift. It might feel like your soul is leaving your body, but this is one of those lifts you will remember forever.

Coach Focus: athletes should be pulling sets of 3-5 reps with a target weight in the back of their head that they’re working towards for this set of 20. We’ve been progressing in reps each week with the goal of pulling the same loading as the previous week for more reps this week, but safety first should be the mentality for coaches and athletes alike. This is our last big set before re-testing – next week will be speed work and the following will be re-test.

Wod-
That deadlift should have really taken it out of you, but if you need a wod, here it is

AMRAP 7 Minutes
7 Hang Power Cleans 115/75lbs
35 Double Unders

Feel: Cardio

Pacing: Sustain

Target Score: EMOM

Firebreather Score: 10+ Rounds

Scaling:

• Hang Power Clean: 1 set every round, scale weight to ensure this is possible.
• Double Unders: Should not exceed :30 of Double Unders or practice in any round. If performing single unders keep the ratio 1:1 to keep the cardio stimulus

Coach Focus: We are looking for a cardio stimulus so it is imperative that all athletes have a version that allows them to stay moving consistently, which for some will be reducing barbell weight, whereas other it’ll be capping Double Unders practice each round. One way to help an athlete improve their round timing is to teach them how perform the bounce hang clean, which will increase their cycle rate and help preserve their grip.

Dare I say “bring a weight vest if you have one”

On a 7 Minute Clock
Run 400m
30 Jumping Lunges
20 Empty Bar Push Press
Max Freestanding HS Hold in Remaining Time (take as many attempts as you want) sub is max hs hold against wall or max hold db overhead.

Strength-N/A Keep in mind we have a 20 rep max deadlift attempt tomorrow. If you arent worried about that or feel like you want to do something else, hit the listed sled work with some friends after the wod

Wod- Weight Vest Wednesday. Vests are always optional

12 Rounds
200m Run
5 Push Jerks @45% of 1RM Push Jerk

EXTRA
AMRAP 15 Minutes,
Team of 4:
50′ Heavy Sled Push (Steady March loading)
Pick a weight you can push 50 without having to stop too many times, but not light enough that you can run with it. Cycle through your team of 4.

1:00 Hanging Shoulder Opener
:30 Front Rack Elbow Pointers
1:00 Max Squat Hold w/Bar in Front Rack
-Then-
3 Rounds
250m row or ski
7 Hang Squat Cleans w/Empty Bar
5 Pause Ring Rows

On a 15 Minute Running Clock
1 Low Hang Power Clean (@/below the knee) Rest as needed
*shoot for 10 reps in 15 minutes

Stimulus: Technique to Heavy
Rest: As Needed
Coach Focus: This is our 2nd opportunity this phase to work from the hang for the clean. We, at TMF, love using hang work to teach athletes the value in positioning and learning the skill most athletes struggle with, which is learning how to actively pull down and under the barbell. Coaches should be watching for barbells “crashing” on athletes as they pull under the bar. Instead of crashing, teach your athletes to meet the barbell on the way down.


AMRAP 10 Minutes
300m ski or row or 15/12 cal bike (no more than 1 minute if biking)
12 Pull Ups
300m ski or row 25/20 cal bike
12 Hang Squat Cleans 115/75lbs

CONDITIONING

Feel: Gas

Pacing: Sustain

Target Score: 3 Rounds

Firebreather Score: 4 Rounds

Scaling:

• Bike: Should not exceed 1 minute at any point
• Pull Ups: Should not exceed 2 sets at any point
• Hang Squat Cleans: Should not exceed 2 sets at any point

Coach Focus: Today’s workout is creating a gassy stimulus via perpetual motion. We are looking for athletes to push their machine pace so they are not spending more than a minutes there. Then, when athletes get to the pull up bar or barbell, they are able to finish their reps in :60 or less as well. The trap for most athletes will be the barbell, coaches need to ensure the weight allows athletes to move consistently their weight from start to finish.

3:00 Moderate C2 Machine
10 Scap Push Ups
10 Shoulder Swimmers
-Then-
20 Plate Ground to Overhead
20 Burpees to Plate
10 Plate Ground to Overhead
10 Burpees Box Jump Overs

Strength
Every :90 for 12 Minutes
5 Strict Presses

Stimulus: Heavy
Rest: As Prescribed
Coach Focus: 8 sets of strict press with todays work should allow all athletes the opportunity to dial in their vertical pressing. In previous weeks we have stressed bar path and pressing immediately. For today’s session remind athletes that bracing, purposely making their body tight, will aid with pressing a heavier barbell.

Wod-
When we post a strict time cap on a chipper wod we want you to pay attention (and will help you) with scaling. If you go over the time cap, you are losing the intended stimulus.

For Time (CAP 10 MINUTES)
30 Power Snatches 75/55lbs
10 Deficit HSPU 4/2″
20 Burpee Box Jump Overs 24/20″
10 Deficit HSPU 4/2″
30/22 Calorie Bike
Time Cap: 10 Minutes

CONDITIONING

Feel: Gas

Pacing: Sustain

Target Score: 7-10 Minutes

Firebreather Score: Sub-6 Minutes

Scaling:

• Power Snatch: Should not exceed 3 sets, ideally 1-2 sets
• HSPU: Can be multiple sets, but should not exceed :90 to complete either set
• BBJO: Should not exceed 2:30 to complete, scale box height before reps.
• Bike: Should not exceed 3 minutes to complete. Keep other machines 1:1 for calories.

Coach Focus: The short chipper we have for athletes today should allow most athletes to finish inside the 10 minute cap. For most athletes to finish, coaches will need to curb athlete egos, specifically when it comes to the barbell and the HSPU. If athletes are moving slow in either spot, they will not have a chance to finish this workout. When athletes get to the burpee box jump overs, stepping up on the burpee will be the better strategy to keep them moving. If coaches are struggling to determine whether or not the movement and/or weight is appropriate, practicing a mini round like this:

10/7 Calorie Bike

5 BBJO

10 Power Snatches

5 Deficit

Teams of 3

Wod 1, 9 minutes (little take on wod wars wod) 2 Scores
P1- 12,9,6 95/65
P2- 9,6,3
P3-7,4,2
Power clean and burpees over bar 95/65
First score is time it takes to finish the clean burpee portion of the wod.

Second score
The entire 9 minutes teammates can switch out on the rower because your second score is rower or ski cals. Partners working on bar can not switch until their clean/burpee is complete


Wod 2- Teams of 3- split work however you want. Always 2 people working at one time
2 Minutes per station. 3-4 rounds i havent decided yet
Station 1- 2 person worm cleans
Station 2- Synchro toes to bar
Station 3- synchro DB cleans
Station 4- rest

This is like fight gone bad. you will start on different stations, but nobody will start on rest.
If you end up with a sandbag instead of work just do sb cleans as fast as you can between 3 of you.