Does today look a little easy.. it is, Friday is going to be tough!
Lat Smash 2:00 / Side
Then
AMRAP 5:00
20 Goblet Lunges
15 Alternating DB Snatch
10 Strict Pull-ups/Ring Rows Max Double Unders in time remaining
Strength
EMOM 10 Minutes
2 Back Squats @ 70%+ Start at 70% and add weight as desired if it feels good.
Wod
AMRAP 10 Minutes
15 Double Unders
10 In-place Lunges
5 Chest to Bar Pull Ups
Competitor extra outside
3 Rounds
Row 500m
25 Wallballs 20/14lbs
3:00 Machine of Choice
-Then-
3 Rounds
10 Single Arm DB Hand Clusters (Squat Clean Thrusters)
6 DB Facing Burpees
10 Kip Swings (Round 2 Hanging Knee Raise, Round 3 Toes to Bar)
Option 1)
Every 2 Minutes for 10 Minutes
1 Big Set of Toes to Bar (15-25 reps)
Or
Option 2)
EMOM 10 Minutes
1 Set of Toes to Bar (8 reps or less)
**this is 80 toes to bar. you will probably be sore, dont be shy about scaling back today. open starts friday
4 Rounds
9 Devil’s Press 50s/35s
19 DB Thrusters 50s/35s
Feel: Muscular Overload/Gas
Pacing: Sustain
Target Score: 10-16 Minutes
Firebreather Score: Sub-10 Minutes
Scaling
Coach Focus: This workout is meant to be a medium duration “slog” through two shoulder-centric movements. Coaches should work with athletes on the appropriate weight selection, which may require curbing some egos to ensure all athletes get the appropriate does. Prior to starting coaches should athletes how to involve their lower-body in both DB movements to help them stay moving. The compounding effect of both of these movements will add up quickly.
Friday Night Lights is back this week!!! The open officially is starting. Are you registered.
20 Banded Pull Aparts (10 Palms up & 10 Palms down)
-Then-
Alternating EMOM 9:00 (3 Rounds for each movement)
1- :45 Box Jumps (Round 3 Box Jump Overs)
2- :45 Hang Clean and Press (Light weight on Round 3)
3- :45 Row Calories
5 Rounds
15 Box Jump Overs 24/20″
5-4-3-2-1 Clean and Jerks*
20/16 Calorie Row
Rest 2:00
*5 reps @ 70% 1RM
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 85%+
Any variation of a clean and any variation of a jerk is acceptable (squat or power, split jerk or push jerk)
Feel: Gas
Pacing: Sustain
Target Score: 18-25 Minutes
Firebreather Score: Sub-17 Minutes
Scaling
Coach Focus: Each round should take 2:30-3:30, at most. Athletes may utilize whichever style of clean and jerk they prefer, but coaches should push athletes to use the style they need the most work on or simply suggest using multiple styles as the barbell gets heavier. If class logistics make it difficult to run all athletes through at once, a 2 minute stagger should eliminate a log-jam on the rowers.
Additional Notes/Resources: Round 1 is 5 Clean and Jerks, round 2 is 4 clean and jerks, round 3 is 3 clean and jerks, etc.
Competitor extra
10 Rounds
8 Alternating DB Squat Snatch 50/35lbs
25′ HS Walk
Sunday Funday with a partner
Wod 1- split how you want
8 Min amrap
16 wall balls
16 pull ups
Wod 2-
10 Minutes Amrap
30 cals ski or row
16 Squat cleans, performed you go i go, 225/155
Wod 3- 8 minutes total to find a 1 rep max cluster.
Teams of 5, waterfall style. 1 minutes each station until all partner have done 10 rounds
Bike
Row
Burpee
Ski
Rest
9am Hero Wod
This Saturday, we will come together in fitness to commemorate the memory of a loving and caring public servant, Abigail Bieber, a Hillsborough County Deputy. Abby loved fitness. Her favorite exercises included running and calisthenics. Donations are welcome but not mandated. www.gofund.me/c9f940c9
All proceeds will go towards a memorial for Abby at the HCSO District III Office.
Abby
30 min AMRAP Teams of 2
25 hand release push ups
72 double unders
69 wall balls 20/14
3 rope climbs
14 synchro burpees
1000 m run
29 pull ups
*RX+ 20# vest or body armor