Sunday Funday teams of 2

Wod 1-
Classic
8 minutes
Alternating rounds
6 Kb swings
4 goblet squats
Run to cones
Dont start working until your partner tags you in

Wod 2-
10 Minutes Amrap split how you want
20 wall balls
10 cals on ski or bike

Rest 5 minutes BUT start to warm up for your one rep try

Wod 3-
8 Minutes for both partners to establish a 1 rep max (without dropping the bar) in the following complex
1 Clean (power or squat)
1 Shoulder to overhead
3 Front squats
1 Hang clean
1 shoulder to overhead

8 am endurance team of 2
Rower and ski erg today
15 minutes each machine, score is total meters

Partner 1- Ski or row for meters while Partner 2 runs 400, switch after partner 2 is back
Keep track of your runs because that will be added to your total meters at the end

At the 15 minute mark switch machines, no transition time. 30 minutes of solid work.




9am Partner Wod
AMRAP 8 Minutes

8 Sandbag Cleans
100 meter Farmer’s Carry AHAP (50 meters each partner)
8 Wall Walks

Rest 2:00

AMRAP 8 Minutes

6 Sandbag Cleans
100 meter Farmer’s Carry AHAP
6 Wall Walks

Rest 2:00

AMRAP 8 Minutes

4 Sandbag Cleans
100 meter Farmer’s Carry AHAP
4 Wall Walks

1:00 PVC Pass Throughs
Then
3 Rounds
20 Air Squat > Front Squat > Thruster (R1, 2, 3, respectively)
15 Kip Swings > Ring Rows > Strict or kipping pull ups
10 Burpees (all three rounds)

“MF 22.0” 24 minute cap
18-14-10
Thrusters 95/65lbs
Toes to Bar
Bar Facing Burpees

Rest 2:00, then:

14-10-6
Thrusters 115/80lbs
Chest to Bar Pull Ups
Bar Facing Burpees

Rest 2:00, then:

10-6-2
Thrusters 135/95lbs
Bar Muscle Ups
Bar Facing Burpees

24 minute cap

Feel: Gas

Pacing: Sustain

Target Score: Get into the 10-6-2 under cap

Firebreather Score: Finish before 24 minute Cap

Suggest Scaling (Using Open-Style Modifications)

– Intermediate: 75/55lbs, 95/65lbs, 115/105lb thrusters, and Toes to Bar > Pull Ups > Chest to Bar Pull Ups

– Scaled: 55/45lb, 75/55lb, 95/65lb and Knee Raises > Jumping Pull Ups > Chin over bar pull ups Coach Focus: With this style of Open Workout we are looking for conditioning, skill and grit to combine together and allow an athlete to get as far as possible. Your fittest athletes should have a chance at finishing, but not much before the time cap. If it is reasonable to do so, allow athletes to “play along” with the most difficult version that doesn’t have them standing around for egregious amounts of time

300m Run
20 Air Squats
50’ High Knees
50’ Butt Kickers
50’ Lunge and Reach
50’ Duck Walk
20 Front Squats, empty bar
300m Run
Then,
1×3 Power Position Squat Clean
1×3 Hang Squat Clean
1×3 Squat Clean w/ light weight
Then, continue building to 1st barbell weight.

Wod

Every 2 Minutes for 24 Minutes
250′ Shuttle Run

X Squat Clean *
250′ Shuttle Run

Set up a 25-50′ section and perform shuttles.
*Squat Clean Weights
Rounds 1-4: 3 reps @ 65-75%
Rounds 5-8: 2 reps @ 75-85%
Rounds 9-12: 1 rep @ 85%+
Cleans may be performed as touch and go or singles

Feel: Gas

Pacing: Reach

Target Score: Finish with at least :30 before the start on the next round

Firebreather Score: Finish with at least :30 before the start on the next round

Scaling

• Shuttle Run: Reduce distance to allow athletes to have rest at the end of each round.
• Squat Clean: Stay on the lower end of the percentage if form is faltering. Scale to Power Cleans if athletes cannot squat due to injury or inexperience, but not because athletes are less comfortable squat cleaning than power cleaning.

Coach Focus: The stimulus of running and heavy barbell is sure to provide a gassy stimulus, but coaches need to remind athletes that the run isn’t simply a casual jog back and forth, but rather we want to see athletes RUNNING. If you have athletes who are less confident with their percentage work, you can shorten the shuttle distance to allow for more time on the barbell/less fatigue. Every athlete should have rest at the end of each round. While not ideal, if necessary, scale on the fly to ensure there is rest each round.

20 A-frame Toe Touches

Then,
Alt. EMOM 6:00, each movement twice:
1- 10/8 Calorie Row
2- 10 Pause Ring Rows (Pause at top of row)
3- 15 Russian KB Swings

Rope Climb Skill
1×3 Seated Foot locks
1×3 Seated Foot Lock + Stand
1 “as many pulls as possible” Rope Climb
1 Rope Climb

AMRAP 24 Minutes,
alternating movements with a partner:
2 Rope Climbs (can be scaled to 1 if this takes longer than seconds to do 2)
8/6 Calorie bike. or 10/8 cal row or ski
10 KB Swings 70/53lbs

*pair up with someone who will use the same weights as you and take about the same time as the movements as you. If that’s not the case adjust movements cals so each partner is spending about the same time on the work portion while keeping the intensity high

Feel: Cardio

Pacing: Sustain

Target Score: 12+ Rounds

Firebreather Score: 18+ Rounds

Scaling

• Rope Climbs: Climb as high as possible, climb from lying supine, or 4 Strict Pull Ups per Climb. Should not exceed :30 at any point.
• AAB: 100m Run, 10/7 Calorie C2 Bike, 10 Burpees. Avoid Rowing/Skiing
• KB Swing: Always 1 Set. Scale weight before reps.

Coach Focus: Biggest goal today is that 1 partner is always in motion. The you-go, I-go format should keep the intensity high from the start