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

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