8am- All Machines today because Thursday we will be running a 5k
Sprint session with proper recovery time-
Partners- score is total cals. write cals down after each round because they will get cleared automatically
10 Rounds (20 minutes)
Partner 1- 30 sec sprint for cals
30 sec transition
Partner 2- 30 sec sprint for cals
30 sec transition

We will reset for a few minutes and do this over on ski (or whatever machine you didnt use) Teams could also use a bike as well.

Thats 5 rounds each so this should be as close to an all out sprint as possible

9am

For Time with a partner, switching any time:

100 Deadlifts 225/155lbs

20 Rope Climbs

100 Shoulder to OH 135/95lbs

20 Wall Walks

100 Calorie AAB (or machine) 27 minute cap

2:00 Hip Openers
20 Front Rack Elbow Pointers
-Then-
EMOM 9 (:45s on/:15s off)
1- Row Cals
2- Front Rack GFYs (R-leg Lunge + L-Leg Lunge+ Squat = 1 GFY)
3- bike Cals

Front Squat Interval Test 30 MINUTE CAP

For Time
41/33 Calorie Row
19 Front Squats 165/115lbs
20/15 Calorie bike

Rest 4:00
41/33 Calorie Row
14 Front Squats 185/125lbs
20/15 Calorie bike

Rest 4:00
41/33 Calorie Row
9 Front Squats 205/135lbs
20/15 Calorie bike

Bar is taken from the floor. Scaled/Modified Weights: 115/75lbs, 135/95lbs, 165/115lbs

Feel: Gas/Muscular Overload

Pacing: Reach

Target Score: Sub-26 Minutes (6 minutes of working time per section), consider a 30 minute cap.

Firebreather Score: Sub-23 Minutes

Scaling

• Row: Should not exceed 2:30 in any round
• Front Squat: The final bar should not exceed 75% of the athlete’s 1RM. Each round should not exceed 3 sets to complete the front squats, but should be a good challenge that forces athletes to perform multiple sets.
• AAB: Should not exceed 2:30 in any round.

Coach Focus: Your athlete should be instructed to push the row buy-in each round with an aggressive, but not reckless pace, that allows them to walk over and get started right away on the front squats. Squat should be completed in 3 sets or less and then athletes should be urged to push the bike at the end of the round. We will be retesting this piece at the end of the phase so remind athletes to record their scores. This test is intended to be a Front Squat under-fatigue sort of test.

Additional Notes/Resources: A 4-5 minute stagger should allow athletes to share rowers/bikes with minimal interference/overlap. A 500m run may be substituted for the rowing and a 400m run for the biking portion if machines are limited.

Snatch Barbell warm up from Monday

For 15 Minutes, practice the following complex:
1 Tempo Snatch Pull + 1 Power Snatch
Drop and reset between the pull and the snatch.
The snatch is performed at normal speed. Start light and add weight if mechanics remain sound.


Not an official test wod but we will do this over in a couple months Fun little way to compare yourself to the pros
WE ARE BIKING AGAIN TOMORROW FOR A TEST WOD

2021 Rogue Invitational: Event 3 – ECHO BURNER
20 Thrusters (115/75)
40/32 Cal Echo Bike
20 Thrusters (115/75)

Winning times in the Rouge invitational was 2:30 range. Those were the pros.
Two ways to approach this workout. If you think you have shot at RX under 10 minutes go for it even if you have to break the thrusters
OR if you want to go really light and fast and not break thrusters that a great way to approach it.

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.