2:00 T-Spine Mash/Extension on Foam Roller
Then, at an aggressive pace:
20 Plate Ground to Overhead
10 Burpees to Plate
10 Plate Ground to Overhead
10 Calorie bike SPRINT

Strength

Every :90 until you complete all 9 sets (13.5 minutes)
Split Jerk*
4@50%
3@60%
2@70%
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[email protected]%
[email protected]%
4@55%
3@65%
2@75%
*Must perform a 1-second pause in the catch before returning the feet back under the hips. Use the percentages as a rough guide, but overall focus on form vs. weight.


3 Rounds
:30 Max echo bike cals
Rest 4:30

The 4:30 rest is going to allow for an all out sprint each round. Your lowest interval is your score. This is 1:30 of work of 13:30 of rest. if you feel like you didnt get anything out of this you did it wrong.

3:00 C2 Machine, Increase speed every minute
Then
10 Max height wall balls
30 Air Squats wearing glute activation band
10 max height wall balls
2;00 banded glute activation

Back Squat
5×5 @ 90% 5RM from test week
All sets are at the same weight.
Rest 2-4 minutes between sets.
The goal for the entire phase is to add roughly 2.5% or 5-10lbs to the bar every week.

Wod
Accumulate 8:00 in a lateral plank*
*After performing a max duration plank on both sides, perform 10 Barbell Good Mornings
15 Minute Time Cap

Feel: For Quality/Accessory

Pacing: Forever

Target Score: Complete 8 Minutes before 15 minute Cap

Firebreather Score: Complete 8 Minutes before 15 minute Cap

Scaling

• Lateral Plank (side plank): Reduce duration or do the lateral plank on your knees instead of the side of their foot. Athletes should be able to plank :45+, per side, on their first attempt
• Barbell Good Morning: Should be light enough that 10 reps are never “hard”

Coach Focus: The barbell good mornings should be ultra light, encourage athletes to shoot for perfect hinging mechanics with a smooth speed rather than for maximal weight. Athletes go for max duration on one side, then immediately to the other side, and then perform their good mornings after failure on the other side. Recommend athletes start the next set on the opposite side, since most will hold for less time on the second side.

Additional Notes/Resources:

100 Single Unders
15 Ring Rows
75 Single Unders
15 Empty Bar Good Mornings
50 Single Unders
10 Hang Muscle Snatches
25 Double Under

No strength today


Wod

5 Rounds
50 Double unders or 75 singles (you can use this as your doubles JUST FOR TODAY) cant work ahead
16/12/10/8/6 Pull Ups (R1=16 pull ups, R2=12, R3=10, R4=8, R5=6)
10/8/6/4/2 Hang Power Snatches 135/95lbs
Rest 2:00

Feel: Muscular Overload

Pacing: Reach

Target Score: Sub-24 Minutes, including rest

Firebreather Score: Sub-18 Minutes, including rest

Scaling

• doubles, sub 75 singles
• Pull Ups: 1-3 Sets, should not exceed :90 in any round
• Hang Snatches: 1-3 Sets, Weight should be approximately 60-70% of the athletes 1RM Hang Snatch.

Coach Focus: Every part of today’s workout is meant to tax your athletes ability to “hang on”. Coaches should be cautious with their scaling, because if this workout is scaled too far back, we lose the muscular overload stimulus (MO) we are looking for. Coaches should tell athletes when you have a MO stimulus you should expect to get stopped by muscular fatigue, in this case, your pulling muscles and your grip muscles. Allow your athletes to struggle a bit vs. scaling, remembering that the reps decrease on the pull ups and hang snatches each round

Extra work if wanted

AMRAP 9 Minutes

15 DB Push Press 50s/35s
3 Wall Walks

10 Inchworms + Push Up
20 Squats with a 2 second hold

Then

2 Rounds
15 Unbroken Wallballs
10 Box Jumps, step down
10 KB Swings

Strength/skill

For Speed:
20 Thrusters
Rest 2:00
20 Thrusters
Rest 2:00
20 Thrusters
Athlete picks their weight, prioritizing MetCon weights vs. strength work. All reps should be done fast and smooth with minimal grinding at the end of the set.

Stimulus: Stamina/Speed
Rest: As prescribed
Coach Focus: Our aim with these larger sets of thrusters, outside of a Metcon, is to help your athletes build confidence within this movement. If you asked your athletes to do a front squat or a push press with these weights they would have no problem but when it’s a thruster, s*** hits the fan, and that’s due to the stigma attached to them. Coaches our goal here is to have athletes moving Metcon weights fast and smoothly, not finding a 20RM Thruster


AMRAP 8 Minutes
8 Box Jump ATWOs 20/16″
10 DB Deadlifts, 30-80lbs per hand
8 Box Jump ATWOs 20/16″
5 Deficit HSPU 4/2″

*we rarely do box jump all the way overs. Do not do them unless you entirely comfortable doing them. Box jump over or box steps overs are fine

Scaling

• Box Jump ATWOs: Jump over the tallest obstacle possible (box, medicine ball, bench, stacked DBs, etc). If the athlete is not jumping over step overs or box jump overs are fine
• Deficit HSPU: 1 Set each round. Scale to no-deficit, or Push Ups
• DB Deadlifts: should be 1 set. May use DBs or KBs, but if those implements are limited, a 135/95lb (RX) barbell will be sufficient.

Coach Focus: Athletes should be moving for the entire 8 minute AMRAP without their pace changing much. The box jump ATWOs can be very taxing so coaches should work their athletes on finding a cadence that keeps them

With a partner split how you want

40-30-20 reps for time of:
Kettlebell Swing, 70/53
Thruster, 95/65

Then

Amrap 8 minutes of:
10 Bar-facing Burpee
6 Ring Muscle-ups (12 pulls, 12 dips sub)

3 Rounds for time of:
400m Run (if raining one partner row 400, ski 400…. don’t worry about we will figure it out)
24 Wallball Shots, 20/14 (split)
12 Deadlifts, 245/165 (Split)

*Rest 5 minutes between workouts