8am
Long slow cardio today
We did this one a month ago
In any order with a partner
8x400m run (you go, i go)
4000m ski, split how you want
4000m row split how you want

9 am warm up
1:00 Front Rack Squat Hold
Then
10 Gymnastics Kips
10 Pause Front Squats
10 Calorie Machine
10 Hang Squat Cleans
10 Knees to Elbows 10 Calorie Machine

For Time with a partner, split anyhow:

16 Bar Muscle Ups
10 Squat Cleans 225/155lbs
16 Bar Muscle Ups
20 Squat Clean 185/125lbs
16 Bar Muscle Ups
30 Squat Clean 135/95lbs
16 Bar Muscle Ups
40 Squat Clean 95/65lbs

Scaling

• Bar Muscle Ups: Teammates should be able to trade small repeatable sets, consistently, or should perform the most difficult pull option they can perform. Recommendation for pull up scale is 2x what they would do for Bar Muscle Ups
• Squat Clean: Barbell should start as singles and progress to touch and go sets. Starting barbell should not exceed 70% of the athlete’s 1RM.

Coach Focus: There is a total of 32 BMU and 50 decreasing weight squat cleans per athlete if split evenly. Athletes may partition this workout as they would like but they should be able to stay moving consistently throughout the entire workout.

NO 5am or 6am class today!
Gym opens at 9am


100 Single Unders
1:30 Internal Shoulder Rotation Stretch
75 Single Unders
20 Empty Bar Good Mornings
50 Single Unders
10 Empty Bar Muscle Snatch 25 Double Unders

Strength
4×2 Power Snatch AHAP
4×2 Tempo Snatch Deadlift AHAP Drop and reset (this should be pretty heavy, heavier than your max snatch)

Wod
AMRAP 6 Minutes
9 Hang Power Snatches 75/55lbs
36 Double Unders

Feel: Cardio

Pacing: Reach

Target Score: 6+ Rounds, faster than EMOM

Firebreather Score: 10+ Rounds (12 if you’re a hero)

Scaling

• Hang Power Snatch: Unbroken every round, looking for fast reps and athlete can cycle, so keep the bar very light.
• Double Unders: Should not exceed :45 in any round of practice or 1:1 single unders to keep athletes moving fast.

Coach Focus: To meet today’s stimulus it is crucial that athletes have a barbell they can move fast for the entire 6 minutes. The jump rope “dose” should allow for athletes to move continuously for the entire 6 minutes. A great way to ensure athletes have the proper weight/jump rope stimulus is to allow athletes to practice

Extra work
2 Rounds
40 Handstand Push Ups
500m Run

Feel: Muscular Overload

Pacing: Reach

Target Score: 10-15 Minutes

Firebreather Score: Sub-8 Minutes

Scaling

• HSPU: Should not exceed 4:00 of work in either round. 80 reps is an aggressive amount of volume for most athletes especially when programmed as 2 sets of 40, so consider reducing the reps by 10-20 reps depending on athlete proficiency. Modify to a light-ish DB push press push up variation.
• Run: 600m Row or 1200m C2/AAB.

Coach Focus: With one free set of HSPU athletes should be able to start with a large set to begin with in this extra piece. We ideally would want to see your athletes hit about 1/2 of their reps in their first set. Once completed with their first round, athlete should run at a pace that does not dramatically interfere with their ability to do HSPU when they return. Athletes who love HSPU should be told to really push their pace on the run.

There is one amazing class today at 8am and that’s it

Today is the day. The 5th Annual Bill Sheehan Turkey Sandwich 5k
Meet at the gym no later than 7:40am
Race starts at 8:00 am sharp
Race it AT THE GYM. Course will be clearly explained.
Bring food and drinks and if you want to drink that early. It’s 12 oclock somewhere.

If you don’t show up Bill will be very disappointed. If you are late Bill will be somewhat disappointed.

Straight Through:
20 Band Pull Aparts
20 Goblet Squats, moderate weight DB or KB
15 Scap Pull-ups
15 Russian KBS
10 Ring Rows
10 Light Sand Bag Cleans


AMRAP 4 Minutes
Max Sets of 6 Toes to Bar
Rest 2:00
AMRAP 4 Minutes Max Sets of 3 Toes to Bar


24 Rounds with a partner*
6 Pull Ups
2 Sandbag (or medball) Cleans 150/100lbs (over shoulder)
*Working partner switches after every 3 rounds

Nice little partner wod. 24 rounds is the max on this. 70 some pull ups. take a few rounds off if that is excessive

Lat Smash 1:30/ Side
T-Spine Opener on Foam roller 2:00
Then
3 Rounds
200m Run
8 Empty Bar OHS/Snatch Balance/Power position squat snatch (on rounds 1, 2, and 3 respectively)


Squat Snatch
Warm Up
1×3 Power Position
2×3 Tempo Pull Squat Snatches, lighter than set 1 weight.
then,
5 reps @ 60%
4 @ 65%
3 @ 70%
5 @ 65%
4 @ 70%
3 @ 75%
5 @ 70%
4 @ 75%
3 @ 80%
Rest 2-4 minutes between sets, drop and reset.


If you end up lifting weights the entire time thats fine, but if you want a workout here it is
12 minute Amrap for quality
20 Famers Hold Stationary Lunges (10 per leg) with dbs
20 Curl and Presses
20 banded tricep extensions