30 Lunges
2:00 Banded Glute Activation
30 Lunges

Then,
10 Bar Facing Burpees
:15 machine sprint

Strength
Build to a 2 rep max back squat. This should take awhile when done correctly. Newer athletes not comfortable maxing out should try 5 sets of 5 back squats with perfect form and challenging weight


WOD-
12 Minute Amrap
15 wall balls 20/14
30 Alt db snatches 50/35
15 Rower of ski cals

3 Rounds
100m Jog
:10 bike SPRINT
25 Ground to Overhead w/ a plate (suggested plate 45/35lbs)

Warm up your clean and do some light overhead overhead work

Re-test

Conditioning Retest last completed WEDNESDAY SEPTEMBER 29th
“Captain Thunderpants”
10 Rounds
200m Run
10 Bar Facing Burpees
5 Power Cleans 135/95lbs

Time Cap 24 Minutes
From 24:00 – 32:00
Find a 1RM STOH

Scaled
8 Rounds
200m Run
10 Bar Facing Burpees
5 Power Cleans 95/65lbs
From 24:00 – 32:00
Find a 1RM STOH If you finish before 24:00,
you are rewarded with more time to find a 1RM STOH

Feel: Cardio + Heavy

Pacing: Sustain

Target Score: 18-24 Minutes, beat previous time

Firebreather Score: Sub-18 Minutes, beat previous time

Scaling

• Use appropriate test/the same as before
• Power clean weight should be light enough to perform sets of 5 touch and go, but singles are acceptable as a strategy.

Coach Focus: The conditioning test for this phase is meant to provide a stimulus where everything is just do-able enough to stay moving at a quick sustainable pace. No individual set in today’s class should exceed 1:15 to complete. This workout is intended to be completed by many athletes under the cap, but not all. Before starting the clock, ask your athlete to check their workout logs to find their previous time (9/29/21).

2 rounds (6 minutes)
Minute 1- 4 Burpees & 10 Wallball
Minute 2- 8 Ring Rows & 10 Air Squats
Minute 3- 1:00 Deadhang from Pull Up Bar

Strength and skill-
Get your equipment ready for the wod and practice movements.
Go through these muscle up progressions if you are working on them. If you are working on pulls ups practice your most difficult version of pull up or ring row

2×3 Big BMU kips, as singles
2×3 Big Kips + Knees up
then, 2 sets of 1-4 BMU

Wod- Re-test from TUESDAY SEPTEMBER 28th
“Buzz Smiteyear”

Gymnastics Retest

“Buzz Smiteyear”
AMRAP 16 Minutes
Row 800/700m
60 Box Jump Overs 24/20″
50 Chest to Bar Pull Ups
40 Thrusters 95/65lbs
30 Bar Muscle Ups

Scaled
AMRAP 16 Minutes
Row 800/700m
60 Box Jump Overs 20/16″
40 Pull Ups
40 Thrusters 75/55lbs
20 Chest to Bar Pull Ups

Beginner
AMRAP 16 Minutes
Row 600/500m
40 Hops over Barbell
30 Jumping Pull Ups
30 Thrusters 45/35lbs
20 Ring Rows or Banded Pull Ups (most challenging version of pulling possible)

Feel: Muscular Overload/Gas

Pacing: Sustain

Target Score: Get to the final gymnastics movement/get further than Week 1

Firebreather Score: Finish faster than Week 1

Scaling: see Scaled/Beginner options.

• Pull ups should not exceed 5 minutes to complete.
• The goal of this workout is for everyone to get the chance at Bar Muscle Ups with only the very best potentially finishing under the cap.

Coach Focus: The first gymnastics pulling movement should be the “easier” of the two that the athlete performs. We have an Rx/Scaled/Beginner option because of the variance in gymnastics abilities, but there’s a good chance athletes will get stuck on the pull up bar which is acceptable because it’s a gymnastics test.

Did you eat your Wheaties?
It’s deadlift retest day.
We’ve been hitting some pretty heavy percentages the past few weeks so you might have already hit a PR and thats a win. Today is your last shot to go for it.

15 Banded Good Mornings
Then,
12-9-6
Russian KB Swings
Empty Bar deadlifts
Row Calories @ Moderate Pace

Lifting Retest
Deadlift
5-3-3-1-1-1
Start around 60% and add weight each set, finding a new 1RM.
Athletes may perform additional singles as needed

4 Sets for Quality
20 Double KB Sumo Deadlifts
10-40 GHD Sit Ups
**Absolutely DO NOT do more than 10 per round if you havent been on this machine or havent been on a while. There is a myth that this is a magic ab machine. Yes, it will make your core stronger, but abs are made in the kitchen.

Sunday Funday with partner

Wod 1

10 Minutes amrap split how you want
5 pull ups
10 Push ups
15 squats

WOd 2-
10 Minute amrap
One partner is working on an amrap of
10 Kb swings
10 burpees

while the other partner is running 200 m. Switch after the run where ever the kb/burpee partner left off

Wod 3- 12 Minutes
12 Minute cap
1000 Meter row split how you want
Then both partners have the remaining time to find a 1 rep max front squat, from the rack. Must you same bar so plan wisely.