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.

10 Press Ups (Seal stretch, lower chest down to the floor, then press back up.)
25 Thick Banded Good Mornings
Then
20 Russian Kettlebell Swings (Moderate Weight)
20/16 Calorie Row
20 Kettlebell Taters
12/9 Calorie Bike
10 Pause Front Squats with light plates


Front Squat Interval reTest 30 MINUTE CAP
Last tested week of November 15th

For Time
41/33 Calorie Row
19 Front Squats 165/115lbs
20/15 Calorie bike

Rest 4:00
41/33 Calorie Row
14 Front Squats 185/125lbs
20/15 Calorie bike

Rest 4:00
41/33 Calorie Row
9 Front Squats 205/135lbs
20/15 Calorie bike

Bar is taken from the floor. Scaled/Modified Weights: 115/75lbs, 135/95lbs, 165/115lbs

feel: Gas/Muscular Overload

Pacing: Reach
Target Score: Sub-26 Minutes (6 minutes of working time per section), consider a 30 minute cap.
Firebreather Score: Sub-23 Minutes

Scaling

Row: Should not exceed 2:30 in any round

Front Squat: The final bar should not exceed 75% of the athlete’s 1RM. Each round should not exceed 3 sets to complete the front squats, but should be a good challenge that forces athletes to perform multiple sets.

Bike Should not exceed 2:30 in any round.

Coach Focus: Your athlete should be instructed to push the row buy-in each round with an aggressive, but not reckless pace, that allows them to walk over and get started right away on the front squats. Squat should be completed in 3 sets or less and then athletes should be urged to push the bike at the end of the round. We will be retesting this piece at the end of the phase so remind athletes to record their scores. This test is intended to be a Front Squat under-fatigue sort of test.

Additional Notes/Resources: A 4-5 minute stagger should allow athletes to share rowers/bikes with minimal interference/overlap. A 500m run may be substituted for the rowing and a 400m run for the biking portion if machines are limited.

Texas Strength Squat Cycle is back!! Remember this. Really looking forward to big Pr’s!
Couch Stretch 2:00/ Side
Then
5 Minute back squat specific warm up

Strength
Find a 5RM Back Squat
This is your Back Squat test for Phase IV!

The high CNS lift for Phase IV will be the Back Squat. One of the most effective squat programs ever written is the Texas Method 5RM Back Squat program. Each week athletes will perform a 5×5 Back Squat based upon this session. Coaches should spend time prior to starting the clock for the squatting session on proper squatting mechanics as well as effective “bailing” techniques for athletes so they know how to safely get from under the bar in the case they can no longer squat the weight

Wod- if you have time

AMRAP 3 Minutes
100 Double Unders
Max Squat Clean Thrusters 95/65lbs

Feel: Gas

Pacing: Send/Reach

Target Score: 15+ clusters

Firebreather Score: 25+ clusters

Scaling:

• Double Under: should not exceed :90 for anyone. Reduce DU requirement or modify to singles.
• Cluster: athletes should be able to do multiple touch and go reps rather than singles. Athletes should have a bar that allows them to hold on for big sets in what will be at most, 2:00 of clusters. 

Coach Focus: Priority today is the back squat, so allow as much time as needed. We go long a few times this week, so encourage athletes to push themselves on the short conditioning piece to wrap up class.