3 Rounds
:10 bike sprint, :20 Slow
Then
4 Rounds
5 KB Taters
5 Burpees over the KB
:30 Handstand Hold

This is a lot of volume, scale appropriately

Wod
5 Rounds
20 HSPU
15/12 Calorie assault bike or ski or row. OR 12/9 cals on echo bike
10 Front Squats 155/105lbs
Rest 2:00

Feel: Muscular Overload/Gas
Pacing: Reach
Target Score: 20-26 Minutes
Firebreather Score: Sub-20 Minutes

Scaling

• HSPU: No more than 4 sets to complete each round. Reduce reps to as few as 10, or scale HSPU to DB push press or a push up variation. HSPU are intentionally first so athletes have the best chance to get some volume in.
• Bike: No more than 1:00 per round. 200m run is a good sub if machines are limited.
• Front Squats: 1-2 Sets, be careful to not over scale athletes, the barbell should be a little bit challenging but doable for 10 reps.

Coach Focus: HSPU are intentionally first to allow athletes to work through a big set when fresh. Overall, athletes should not be spending more than 1:00 on the wall completing their reps, otherwise the number is a little too high

Barbell warm up together

Then
Squat Snatch
Warm Up
1×3 Power Position
2×3 Tempo Pull Squat Snatches, lighter than set 1 weight.
then,
4 reps @ 65%
3 @ 70%
2 @ 75%
4 @ 70%
3 @ 75%
2 @ 80%
4 @ 75%
3 @ 80%
2 @ 85%

Rest 2-4 minutes between sets, drop and reset between reps
If you lift weights the entire class that is ok, but below are some wod suggestions

Bodybuilding wod
3-5 sets
10 Double DB Bicep Curls
10 Bent Over Rows (10/arm)
6-20 GHD Hip Extensions

And/or
For Time
20 Double Unders
Run 400m
40 Double Unders
Run 400m
60 Double Unders
Run 400m
80 Double Unders
Run 400m
100 Double Unders
Run 400m

1:00 Band Pull Aparts
20 Scap Pull-ups
15 Gymnastic Kip Swings
-Then-
3 Rounds
Row 100m
5 Burpees over Rower
7 Wall Balls

Strength
3-5 sets of 15 Weighted Ab-mat sit ups Athletes should anchor their feet down or have a partner hold their feet in place with knees bent at 90 degrees. Use a light DB (35/25lbs or less) or no weight
Would really recommend 3 sets

Wod
On a continuous 24 minute clock:
Every 3 Minutes for 12 Minutes
9 Chest to Bar Pull Ups
15 Heavy Wallballs to 10/9′ (heavy is relative, try to go a little heavier than you are used to rx would be 30/20)

Row for Calories in remaining time each amrap


right into:
Every 3 Minutes for 12 Minutes
15 Heavy Wallballs to 10/9′
9 Chest to Bar Pull Ups

Row for Calories in remaining time

There is no rest at any point during this piece – a new round starts every 3 minutes. Score is total calories rowed.

*ski or bike for a sub

Feel: Gas

Pacing: Sustain

Target Score: 100/80+ Row Calories

Firebreather Score: 150/120+ Row Calories

Scaling

• Chest to Bar Pull Ups: 1-3 fairly quick sets, scale to chin over bar if an athlete cannot perform a minimum of 5 consecutive chest to bar pull ups. Otherwise modify to jumping pull ups (pull as high over the bar as possible).
• Wallballs: intended to allow athletes do use a heavier-than-usual ball, but only if the athlete can consistently perform 15 unbroken wallballs at the standard 20/14lb weight. Sets should be unbroken for at least the half of the workout every round, but definitely no more than 2 sets at any point. Scale weight, not reps. If heavy wallballs aren’t available,  stick with the standard 20/14lb ball (it will still be an extremely effective workout)

Coach Focus: The buy-in movements should not exceed 2 minutes in any of the 6 rounds to ensure a minimum of 1:00 at the end of the round to amass rowing calories.

Bring a friend week is this week! Bring a friend into class with you!
20 Glute Bridges
20 Hip Openers
-Then-
20 Air squats

500m row or ski
15 Empty Bar Pause Back squat
400m row or ski
10 Jump Squats with empty bar


Pause Back Squat
6-5-4-3-2-1
No tempo, but a full 1 second pause in the bottom is required. Start around 50% of your 1RM squat and add weight if mechanics are sound. Rest 2-4 minutes between sets.
*bring a friend scale reps and use light weight or no weight

WE WILL RUN TWO GROUPS FOR THE WOD EVERY CLASS
Take turns counting for each other
Wod
50 Bar facing burpees for time

*bring a friend wod variation- lower reps, step over the bar, or no bar at all.

Feel: Gas
Pacing: Send
Target Score: Sub-5 Minutes
Firebreather Score: Sub-2 Minutes (anyone?!)
Scaling
Burpees: A small reduction in volume (35 -45 reps) should only be used in the case of new or injured athletes.

Coach Focus: Athlete should be told to go out of the gate HOT and hang on for long as possible. For today’s workout we’d rather see athletes send it and fall apart then to play the workout “safe”. Safe =/= intensity in this instance.

Extra – reduce weight, all deadlifts should be touch and go
3 Rounds
5 Deadlifts 275/185lbs
15 Strict HSPU
5 Deadlifts 275/185lbs 50′ HS Walk

Hero Wod Today

“31 Heroes”
AMRAP (with a Partner) in 31 minutes

Partner A performs AMRAP of:

8 Thrusters (155/105 lb)

6 Rope Climbs (15 ft)

11 Box Jumps (30/24 in)

While Partner B performs:

400 meter Sandbag (or plate) Run (45/25 lb)

Partners switch after each Run