Warm up
5 Minute on a bike or rower
*Every :90 starting at 0:00
5 Hang Squat Cleans (start with empty bar and add weight each round)

Then Build to 60% of 1RM Front Squat
You can over a little bit and then lower the weight for the workout

Wod-

AMRAP 30 Minutes, alternating full rounds w/ a Partner:
3 Front Squats @60%
10/8 Bike or row
3 Front Squats @60%
10/8 Bike or row
Bar is taken from the floor.
****Partner with someone who bikes or rows about at about the same pace so the work to rest ratio is about equal

Feel: Muscular Overload/Gas

Pacing: Reach

Target Score: 2-3 Minutes per Round, both partners complete 5 rounds

Firebreather Score: Sub-2 Minutes per round, both partners complete 7 rounds

Scaling:
Calories should not exceed 1:00 in either set each round.

Coach Focus: The purpose of this piece today is front squatting a moderately heavy load under fatigue. Coaches should remind athletes that positioning is king when it comes to the front squat, poor posture = unsafe and more difficult front squats. To improve positions, coaches should encourage athletes to wider their grip, keep a full grip around the bar, and focus the shelf the bar sits on when squatting. Poor mechanics = less safe and harder.

Long workout today. Don’t be late for class but if you are, be ready to start the workout at :15 after
20 Slow A-frame Toe Touches
Then|
2 Rounds
10 Single DB RDLs (per side)
10 Single Arm DB STOH (5 per arm)
2 Wall Walks

AMRAP 4 Minutes x 5
4 Toes to Bar
8 S-arm DB Hang Clean and Jerk 50/35lbs
15′ HS Walk
Rest 2:00 between AMRAPs.
Continue where you left off after each AMRAP.

Feel: Cardio

Pacing: Sustain

Target Score:  12+ Rounds

Firebreather Score: as close to EMOM or faster as possible (20+ rounds)

Scaling:

• Toes to Bar: Should be one set each round. Scale to kipping knee raises or V-ups if Toes to bar are not consistent.
• DB HC&J: Should be unbroken each set. Athlete can alternate arms when desired, but should aim to keep things even, whether thats splitting the 8 reps to 4 reps per arm per round, or alternating full rounds on one side.
• HS Walk: If athlete can consistently walk 5’, allow them to HS Walk. If no HS Walk, scale to 1 Wall Walk or 30’ Bear Crawl.

SKILL WORK
In 7 minutes accumulate as much time as possible in an L-sit (straight leg more advanced, knees bent if your are working on it)

Barbell Warm up for snatch

Strength
15 minute emom

1 Snatch High Pull + 1 Hang Power Snatch (above the knee) + 1 Power power or squat Snatch from floor
This complex is completed without dropping the bar.


Wod
For Time
40/35 Calorie Row
35 hand release Push Ups
35 DB Thrusters 50s/35s

*try to avoid worming up push ups for the sake of getting a better time.

Feel: Gas/Muscular Overload

Pacing: Reach

Target Score: 4-8 Minutes

Firebreather Score: Sub-4 Minutes

Scaling:

• Row: Should not exceed 2:00. Scale to a 500m Run or 40/35 on any other C2 Machine. If using a bike, Scale to 30/25 Calories.
• Push Ups: Elevate surface (use box, bench, or bar in the squat rack) before reducing reps. Reps should not take more than 2 minutes to complete.
• DB Thrusters: Should be done in no more than 4 sets. Reduce loading before reducing reps.

Coach Focus: The row and push ups are there to pre-fatigue the athlete both with a dose of cardio and upper-body pressing. Before starting, remind athletes how important it is that they use their legs to get those DBs overhead. This should be a very fast, aggressively attacked workout

Extra
EMOM 12 Minutes
10 Burpees to a 12″ Target If you fail a round, rest the following round and add another minute to the EMOM untli 120 reps have been completed.

Adjust target and/or reps. Do a round before you start to see if 10 is a good number. You’ll want to finish in about 45-50 seconds in your slower rounds so if it takes you 50 seconds during you test round adjust the number down a little bit.

Sunday Funday
Team of 2

Wod 1-10 Minutes
10 Synchronized Alternating dumbbell snatches
20 Pull ups split how you want
1 partner does 100m farmer walk while the other rests

Wod 2- 8 minute amprap- Split how you want
10 Deadlifts 225/185
40 Wall Balls

Wod 3- partner wod
6 Minutes
6 slam balls
6 burpees

Sprint this, split how you want.

8am Endurance partners
45 Minutes Worth of work
Score is meters
15 minutes on the ski for meters
15 mintues on the rower for meters
15 mintues of running alternating 200’s

9am
solo or with a partner.
Do 1 workout or all 3. the important thing is to show up

3 Rounds for time of:
9 Squat Cleans, 185/135
9 Push Jerks, 185/135
9 Ring Muscle-ups

3 Rounds for time of:
500m Row
15m Handstand Walk

5 Rounds for time of:
20 GHD Sit-ups
10 Box Jumps, 30″/24″
20 Hand-release Push-ups

*Rest 5 minutes between workouts