2:00 4-way Banded Glute Activation
-Then-
AMRAP 3:00
Max KB Taters *
*Every :30s starting at 0:00,
10 Double or Single Unders

EMOM 16 Minutes
1 Tempo Pause Back Squat
Perform a 3-second count on the way down, a full 1-second pause, and then stand. Start at around 65% and add weight each set.


Wod
12 Rounds
15 Double Unders
1 Power Clean 185/125lbs

Get yourself a mini whiteboard. Draw 1 big line on it and erase part of the line with your finger when you finish a round.
Feel: Cardio
Pacing: Sustain
Target Score: Sub-10 Minutes

Firebreather Score: Sub-6 Minutes

Scaling

• Double Unders: Practice should not exceed :30 in any round. Consider scaling to a 1:1 heavy rope singles or 2x single unders with the athlete’s normal rope
• Power Clean: Should not exceed 75% of the athlete’s 1RM, and should be a challenging weight but one athletes can walk up to and hit confidently each round.

Coach Focus: The rep scheme should “clue in” your athletes to what the desire stimulus is for the day, which is a cardio workout. Coaches should ensure that each athlete has a weight on the barbell that is challenging but doesn’t create a situation where an athlete stands and stares for a significant amount of time at any point.

TEST WEEK IS BACK!!!
1:00 Shoulder Swimmers (video below) 1:00 Box Step Ups
1:00 AFRAME Toe Touches
Then-
2 Rounds
4 Burpee Box Jump Overs
6 Alt. DB Snatch (lighter DB) 8 Hollow Rocks

Gymnastics Test
AMRAP 6 Minutes
40 DB Snatches 50/35lbs
20 Burpee Box Jump Overs 24/20″
Max Rep Toes to Bar in remaining time

Rest 3:00

AMRAP 5 Minutes
30 DB Snatches 50/35lbs
15 Burpee Box Jump Overs 24/20″
Max Rep Toes to Bar in remaining time

Rest 3:00

AMRAP 4 Minutes
20 DB Snatches 50/35lbs
10 Burpee Box Jump Overs 24/20″
Max Rep Toes to Bar in remaining time Score is total Toes to Bar.

Feel: Muscular Overload/Gas

Pacing: Sustain

Target Score: 45+ Reps of Toes to bar

Firebreather Score: 90+ Toes to Bar

Scaling

• DB Snatches: Should not exceed roughly 2:00, 1:30 or 1:00 in each round, scale weight before reps to allow for at least 20 reps UB.
• BBJO: Should not exceed roughly 2:00, 1:30 or 1:00 in each round, scale to bar facing burpees or regular burpees, or scale reps for your most de-conditioned athletes.
• Toes to bar: Kipping knee raises or V-Ups in place of toes to bar

Coach Focus: We are looking for your athletes to have approximately 2:00 at the end of each round to amass reps of toes to bar. Coaches should push athletes to maximize their time on the pull up bar each round by reaching on their pace in the two buy-in movements each round. Do not allow your athletes to perform the “by any means necessary” toes to bar.

Additional Notes/Resources: The “official” scaled version of this workout would be a 35/20lb. DB, a 20/16” box, and Knee Raises instead of Toes to Bar.

We found a 1 rep max last week. Use those numbers

Barbell Warm Warm Up
15 Behind the Neck Snatch Grip Press
15 Overhead Squat
15 Snatch Grip High Pull
10 Power Pos. Power snatch
10 Hang Pos. Power Snatch
10 Power Snatch from the shin
10 Full snatch from shin

Squat Snatch
Warm Up
1×3 Power Position
2×3 Tempo Pull Squat Snatches, lighter than set 1 weight.
then,
5 reps @ 55%
4 @ 60%
3 @ 65%
5 @ 60%
4 @ 65%
3 @ 70%
5 @ 65%
4 @ 70%
3 @ 75% Rest 2-4 minutes between sets, drop and reset.


Wod if you finish on time- Don’t rush your snatches just to get to this part

Every 2 Minutes for 12 Minutes
12/9 Calorie assault bike or 10/7 echo bike
15 UB Wallballs
Choose the heaviest ball that allows you to bike hard and remain unbroken with the ball for all 6 rounds.

Partners

Wod 1 For time: (both partner run the 400’s the other work is split)
400m Run
30 Front Squats, 185/135
400m Run
24 Front Squats, 185/135
400m Run
18 Front Squats, 185/135

Rest 5, time your own rest

Wod 2, Split how you want
5 Rounds for time of:
20 Kettlebell Swings, 70/53
10 Chest to bar Pull-ups

Rest 5

Wod 3- split how you want
4 Rounds for time of:
50 Double-unders
15 Push Press, 75/55
10 toes to bar

Remember this teams of 4… lets double it.. 10 rounds each. this will take just over 40 minutes so lets get after it
Minute row
Minute bike
Minutes ski
Minutes rest

Waterfall style meaning person 1 starts on row at ZERO then moves to bike when clock hits a minute.
person 2, hops the rower when the clock hits one… and so on.
each person does a minute on each machine each round and gets a minute rest each round

Easier to explain in person

9am. This is fun repeat workout as well could even hit this in a team of 3

AMRAP 27 Minutes with a partner:

10 Rope Climbs

40 Clean and Jerks 135/95lbs

10 Rope Climbs

30 Clean and Jerks 165/110lbs

8 Rope Climbs

20 Clean and Jerks 185/125bs

8 Rope Climbs

10 Clean and Jerks 205/135lbs

6 Rope Climbs Max Clean and Jerks 225/155lbs