30 Calorie Row/Ski
Then
20 Band Pull Aparts
20 Step ups  24/20”
20 Band Pull Aparts
20 Empty Bar Push Press

Strength
EMOM 15 Minutes
1 Split Jerk w/ pause in the dip and in the catch

Coach Focus: A Split Jerk with poor dip-drive mechanics is doomed from the start. Use today’s skill work in the Split Jerk to refine this integral part of the split jerk. Coaches, we want to see our athletes dipping smoothly, while staying connect to the bar (bar does not leave the shoulders during the dip). Then, once the barbell is put overhead, solidifying the footwork in the catch is our second point of emphasis today

Wod
2 Rounds
40 Single DB Step Ups 70/50lbs to 24/20″
30 Strict HSPU

Feel: Muscular Overload

Pacing: Sustain

Target Score: 8-12 Minutes

Firebreather Score: Sub-7 Minutes

Scaling

• Step Ups: Reduce DB weight before box height. Should not exceed 2:30 to complete but may take 2-3 sets.
• Strict HSPU: Should not exceed 3:30 to complete each round. Coaches can allow athletes to struggle today for 3:30, scale to fewer reps of SHSPU, Kipping HSPU or Seated DB Strict Press

Coach Focus: With a muscular overload stimulus we are looking for athletes to get stopped in their tracks due to localized muscle fatigue. In today’s example that means taxing the legs on the heavy step ups and the upper body on the hefty dose of SHSPU. Coaches should allow athletes to struggle for moderate chunks of time but not one should exceed 12 minutes of work

2:00 Hip Openers
1:00 Air Squats with glute band around knees
Then
4:00 row or bike
*Every minute starting at 0:00, perform 3 KB Taters

Back Squat
5×5 @ 85% 5RM from last week.
All sets are at the same weight.
Rest 2-4 minutes between sets.
*See Coach’s notes for athletes who did not do a 5RM last week.

Optional Accessory
EMOM 12 Minutes, rotating (4 each)
:45 Max Tall/Explosive Box Jumps
:45 Max GHD Hip Extensions or good mornings
:45 Max Ring Support Hold

Coach Focus: First week of the Heavy 5×5, Coaches, set the tone. We spent all of the last phase retooling the back squat with positional work and now it’s time to take that skill work and put it to the test. If you’re just joining along with us, the goal is for our squat work to translate into our other movements, so proper technique is critical. Do not allow members to perform a barbell good morning during their back squat.

**For athletes who did not find a 5RM last week, they have 2 options for today:

1. Find a 5RM, followed by 2 sets of 5 @ 70% of the 5RM they just hit. Next week they would pick up with the rest of the program (don’t have them do today’s work).

Use a recent AND ACCURATE 5, 3, or 1RM to extrapolate to their hypothetical 5RM and use that number for their percentage work. If an athlete has a 1RM, their 5RM would be roughly 85% of their 1RM. If the athlete has a 3RM, their 5RM is likely 90-95% of their 3RM

One class as usual 9am

Pretty straightforward partner wod. Looks easy enough right?

25 Minute Amrap
20 Power cleans 155/125
50 Meter sled push heavy (halfway down the parking lot, other partner pushes it back up)
20 burpees

Happy New Year!
New year, new you? Or same year, same you? The decision is yours.

2 Classes today. 8am, 9am
Hero wod Jerry

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

We will not all start at the same time if there are more than 9 people per class.

Run 1 mile
Row 2k
Run 1 mile

Happy New Years Eve
4 Classes today
5am 6am 9am and 10am.
Closing at 11am
11am to about 3 or 4 pm there is a weightlifting meet happening. You are welcome to participate, but it is a structured meet which means it would take more than an hour to get through it. There will not be any room inside for open gym.

Get in here and get your sweat on before the festivities tonight

Fun little partner wod today.

Warm up will be to get your spots ready and to build to your clean weight for the workout

AMRAP 30 Minutes
Partner 1 performs 2 rounds of:
6 Deficit HSPU 4/2″
1 Rope Climb
8/6 Calorie Machine
then,
Partner 2 peforms 2 rounds of:
6 Deficit HSPU 4/2″
1 Rope Climb
8/6 Calorie Machine
then,
Partner 1 performs:
1 Power Clean, AHAP
then,
Partner 2 performs:
1 Power Clean, AHAP

Feel: Cardio/Gas

Pacing: Sustain

Target Score: each 2-round portion takes 2-2.5 minutes or less per athlete

Firebreather Score: each 2-round portion takes 2 minutes or less per athlete

Scaling:

• HSPU: should always be 1 set. Reduce/remove deficit before scaling reps. If HSPU aren’t feasible yet, scale to a moderately heavy DB Push Press.
• Rope Climb: Climb from lying supine, climb as high as possible, or scale to strict pull ups (4 reps per rope climb) or ring rows.
• Machine: Any Machine works, if machines aren’t available, run 100m.

Coach Focus: When executed correctly, the working partner should be working at a quick pace, without a large drop in cadence throughout the 30 minute workout. The power clean stimulus is meant to be very heavy, starting around 80% and increasing from round to round if things are going well. The adrenaline created by lifting in a MetCon can often lead to a new PR. If your athletes are moving well and feeling good, allow them to PR mid-MetCon.