Schedule for the week

Friday Christmas Eve 5am, 6am, 9am, 10am. Closing at 11
Saturday Christmas Day Closed
Sunday Closed

1:00 Squat Hold with Empty Bar in Back Rack
Then
Every 2:00 For 8:00
8 Burpees over your bar
10 Jumping Back Squats w/ empty bar

Strength Back Squat
Every :90 for 15 Minutes
3 Back Squats @ 60%

For Time
4-8-12-16-18
Hang Squat Clean 115/75lbs
Bar facing burpees

Pic a weight you wont have to break until the round 16.. maybe the round of 12

Schedule for the week
Regular schedule Monday Through Thursday
Friday Christmas Eve 5am, 6am, 9am, 10am. Closing at 11
Saturday Christmas Day Closed
Sunday Closed

2:00 Pigeon Stretch Per Side
Then
3 Rounds
12 Back Rack Walking Lunge Steps
8 Overhead Squat (empty bar)
8/6 Calorie Bike

All Strength – snatching
3 @ 70%
2 @ 75%
1 @ 80%
3 @ 75%
2 @ 85%
1 @ 90%
3 @ 80-85%
2 @ 85-90%
1 @ 90%+
1@ 95%+
Drop and reset on sets with multiple reps. Rest 2-4 minutes between sets. Goal is for all sets to be slightly heavier than last time.

Optional Work- pick a partner you really like and bring the smoke
Both portions of this should be a sprint
Short rest between burpees and your bike sprint

Optional Conditioning

In Partners:

P1: :30 Max Rep Burpees

P2: :30 Max Rep Burpees

P1: However many burpees P2 does, P1 does an equal amount of bike calories P2: However many burpees P1 does, P2 does an equal amount of bike calories

Schedule for the week
Regular schedule Monday Through Thursday
Friday Christmas Eve 5am, 6am, 9am, 10am. Closing at 11
Saturday Christmas Day Closed
Sunday Closed

3:00 Any machine (:30s Easy/:20s Moderate/:10s Hard x3)

Then
:30 Handstand Hold
20 DB Snatches
1:00 Handstand Negatives
20 Goblet Squats

Strength/skill
Climb the Ladder 2x
2-4-6-8-etc
UB Toes to Bar
Rest 3:00 before repeating
*sub out knee raises if you are working on toes to bar
READ THE SCALING BELOW

Stimulus: Stamina
Rest: As little as possible when “working”, but no break should exceed about :15 between sets. Breaks that are longer than :15 bet constitutes means that Round 1 is done. Rest 3:00 and repeat. 

Coach Focus: The volume in our skill work gets aggressive very quickly. Ensure each athlete has the opportunity to build volume as a level that is appropriate for them. Examples of scaled versions (2-3-4-5-6, 1-2-3-4, etc)


Wod
AMRAP 4 Minutes x 3
6-4-2
Deficit HSPU 6/4″
Sandbag Cleans 50-150lbs (should be very heavy)
Rest 3:00 between AMRAPs.
Continue where you left off after each.

Score complete 6 hspu, 6 sb cleans, 4 hspu, 4 cleans, 2 hsups, 2 clean- THAT EQUALS ONE ROUND

Feel: Gas
Pacing: Reach
Target Score: 5+ Rounds
Firebreather Score: 8+ Rounds

Scaling:
Deficit HSPU: Should ideally be 2 sets or less throughout this piece. Remove/reduce deficit rather than scaling reps. If HSPU aren’t consistent scale to a DB Push Press. Do not make these too easy or this workout will become a sandbag clean workout.
SB Clean: Should be heavy, but not set should take more than :45 to complete in any set. If sandbags aren’t available, scale to heavy double Russian KB Swing or a Heavy Power Snatch (70-80%, or 155/105lbs would be the Rx equivalent).

Extra
On a 15 Minute Running Clock
2 Jerk Dips w/ pause + 1 Push Jerk Rest as needed

Schedule for the week
Regular schedule Monday Through Thursday
Friday Christmas Eve 5am, 6am, 9am, 10am. Closing at 11
Saturday Christmas Day Closed
Sunday Closed

Warm up
3 Rounds
10 Russian KB Swings
12/10 Calorie Row
10 Wallballs

10-8-6-4-2
Front Squat*
*10 & 8 should be two additional light warm up sets that are challenging but not a slow grind.
6-4-2 should AHAP.

Wod
6 Rounds
8 KB Swings 70/53lb
8 Goblet Lunges 70/53lbs
8 Calorie Row or bike or ski
You may hold the KB however you want (may not rest it on your thigh as you lunge).

Feel: Cardio

Pacing: Reach

Target Score: Sub-10 Minutes for all

Firebreather Score: Faster than EMOM

Scaling:

• KB Swing: 1 set each round and are all the way overhead (always unless specified as “Russian Swings”).
• Lunges: 1 set each round. This movement will likely be the linchpin in the workout, athlete should be able to lunge and swing the same weight, so if lunges are the weaker movement, reduce the loading, not the reps.
• Row: substitute any machine or burpees if rowers are an issue.

Coach Focus: This workout should feel like a 6 Round whirlwind, with the desire to “stomp the gas” being the only reason athletes slow down. Push everyone to try a keep an EMOM pace, knowing that some will surely fall of the pace, but that’s ok.

For Time with a Partner:
2 Rounds
30 Wall Walks (scaled or 60 double db presses if you don’t want to go up side down)
40 Power Cleans 205/140lbs, or ~75% 1RM
Split work anyhow, but it must be kept even. 26 minute cap

Scaling:

• Wall Walk: Every athlete should have a target to get their hands over and back with. Use the Open standard for scaled wall walks if needed or do bear crawls. For athletes with the ability to travel further, but maybe not all the way to the wall, give them a line so they have a standard to meet on every rep.
• Power Clean: Looking for a weight an athlete can repeatedly hit, but one that is heavy. Target percentage is roughly 75%. These will likely be steady singles.