2:00 Banded Glute Activation
-Then-
Every 2:00 for 6:00
8 Empty Bar Clusters
5 Burpee Box Jump Overs

For Time
8×4 Front Squat @ 60% 1RM
Bar is taken from the floor. Must be done in sets of 4, and athletes must drop after every 4 reps. Athletes may squat clean the first rep.
*if you miss a rep, take time off and redo that set.

STRENGTH
Stimulus: Stamina
Rest: As little as possible
Coach Focus: A major goal of GPP lifting, like the Back Squat and the Front Squat are this phase is to blend weights that are typically only see in lifting sessions and have them practiced in a manner that eventually allows the athlete to use them in conditioning pieces.

AMRAP 6 Minutes
DB Thrusters, 50s/35s
Every time you break the thrusters, perform 6 Burpee Box Jump Overs 24/20″.
Score is total Thrusters.


CONDITIONING
Feel: Gas
Pacing: Reach
Target Score: 40+ Reps
Firebreather Score: 60+ Reps
Scaling
– DB Thruster : We are looking for 15+ Reps on the first set of DB Thrusters.
Coach Focus: We want to see athletes work on two facets of their DB thruster today. First, work with your athlete on a solid front rack, where one head of the dumbbell sits upon the top of the shoulder. Second, ensure that athlete are violently extending their hips at the top of the rep to save their arms as they work through the 6 minute window.

Extra
5 Rounds (or less)
100 Double Unders
4 Rope Climbs

Dont spend more than 2 minutes on double and 2-3 minutes on rope climbs no matter how many reps you are doing

Sunday Funday

The girls! running clock. get after it

Grace, Helen, Karen

Split the work however you want, start the entire workout with an 800m partner run straight into

Grace 30 Clean and Jerks for time

-then-
Double reps Helen

400 meter Run (Run together)

42 Kettlebell Swings (1.5/1 pood)

24 Pull-Ups

Then Karen 150 wall balls

8 am Endurance
Finish in any order with a partner
4×800 M Run
4000m row
4000m ski

This is a slow and steady, close to an hour, workout

9am
For time with a partner
30 Hspu
30 Front Squats 185/135
30 Power cleans 185/95
30 Burpees

Rest 5

30 HSPU
30 front squats 155/105
30 Power cleans 155/105
30 Burpees

Rest 5

30 hspu
30 front squats 135/95
30 power cleans 135/95
30 burpees

1:00 OHS Hold w/ PVC
Then
2 Rounds
3 Inchworms
10 Ground to Overhead w/ Plate
15 UB Wallballs


Every 2:00 for 16:00 (8 sets)
2 Tempo Pull Squat Snatches
Drop and Reset between reps Start around 60% and add weight if it looks and feels good.
Compare to Oct 4th.

Every :90 for 3:00 (2 sets)
10 DB Power Cleans
Max DB Shoulder to OH in remaining time

Rest 3:00

Every :90 for 3:00 (2 sets)
10 DB Shoulder to OH
Max DB Power Cleans in remaining time DBs:
50s/35s or less

Feel: Muscular Overload

Pacing: Sustain

Target Score: 50+ total reps of “max rep” movement

Firebreather Score: 80+ total reps of “max rep” movement

Scaling

• DB Weight: athletes should be able to do the buy-in movement in 1 set, and have a minimum of :45 per round with the secondary DB movement.

Extra work.
Grab a bike and hit 15 minutes on it at a forever pace

400m Run
2:00 Banded Glute Activation
Then,
AMRAP 5 Minutes
10 Cossack Squats
10 Spiderman Lunges
15 Empty bar back squats

Pause Back Squat
5×5 AHAP Full pause in the bottom (1 Mississippi) each rep. Start at roughly 60% and add weight each set.

Wod

EMOM 8 Minutes
200m Run If a round is failed, rest the following round and add the incomplete round to the end. 11 round cap.

Feel: Cardio

Pacing: Reach

Target Score: Finish all 8 Rounds with no failed rounds

Firebreather Score: Sub-:45 per round, or at faster than PR 1 Mile pace.

Scaling

• Run: If running isn’t an option, a 200m Row or ski is a comparable substitution. Reducing the distance for those that arent liking running is an acceptable sub as long as you are running about 45 seconds each round

There is purposely no extra work today. A 5×5 pause back squat with a warm up should take almost the whole hour. Its ok if you dont make it to the run or use the run as your extra work if you take the entire hour to squat