12-10-8
Lunge Steps>Goblet Lunges>DB Front Rack Lunges
Light DB Strict Press>DB Push Press>DB Push Jerks
Lateral Burpees over DB (every round)
(Round 1 > Round 2 > Round 3)

Strength/skill
Every 2 Minutes for 8 Minutes
1-4 Seated Strict Muscle Ups (Low rings)
Use a band as a modification to allow every athlete the ability to practice this drill

Wod

AMRAP 6 Minutes x 2
12 DB Push Jerks 50s/35s
25′ DB Front Rack Lunge 50s/35s
2 Burpee Muscle Ups
25′ DB Front Rack Lunge 50s/35s
Rest 3:00 between AMRAPs, Pick up where you left off.

Feel: Gas
Pacing: Sustain
Target Score: 5+ Rounds
Firebreather Score: 8+ Rounds
Scaling

• DB Push Jerk: Should never be more than 2 sets, ideally 1 set the majority of the workout. Scale weight before reps.
• Lunge: Should always be able to lunge 25’ unbroken without hesitation.
• Burpee Muscle Up: Should not exceed :30 at any point or coaches should reduce to 1 rep. If muscle ups aren’t developed yet, scale to the most difficult burpee pull up option the athlete can perform consistently.
  
  Coach Focus: For today’s workout to provide a gassy stimulus coaches must ensure athletes can stay moving steadily for both 6 minute AMRAPs. The small-ish doses of movements and the metabolic demand they have are what provide the stimulus, so coaches need to ensure that athletes stay moving. Your best athlete should be able to get a round every 90-to-100 seconds, but everyone should be able to do 2+ rounds in each AMRAP
  
  Competitor extra outside
  
  AMRAP 3 Minutes

Max Distance Row/Ski
Rest 2:00
AMRAP 4 Minutes
Max Distance Row/Ski
Rest 2:00
AMRAP 5 Minutes
MAxDistance Row/Ski
Rest 2:00
AMRAP 4 Minutes
Max Distance Row/Ski
Rest 2:00
AMRAP 3 Minutes Max Distance Row/Ski

6 Minute C2 Machine
0:00-3:00-Forever Pace
3:00-5:00-Sustain Pace
5:00-6:00-Reach Pace

Split Jerk Warm Up
20 Band Pull Aparts (10 palms up, 10 palms down)
10 Plank Shoulder Taps (ASlowAP)
10 Strict Presses
10 Push Press
5 Empty Bar Split Jerks, Pause in the catch

Build up a little past your 50 percent for the wod, then take weights off and leave on 50 percent for your first round of the wod

WOD
AMRAP 24 Minutes
20/15 Calorie C2 Machine (Row/ski preference)
1 Split Jerk*
*Start at ~50% of 1RM and add weight each round
Bar is taken from the rack


Competitor extra. Head outside for this one so you dont run over into the next class

5 Rounds
5 Front Squats 70%+
11 Burpee Box Jump Overs 24/20″
Rest 1:00
*Athletes can add weight if they are able to stay UB on the Front Squats. Percentage is based on Squat Clean max and is taken from the floor.

2:00 Couch Stretch (1:00 per leg)
Then
3:00 Machine, Increasing intensity each minute
Then
40 Single Leg Glute bridges
20 Russian Kettlebell Swings 53/35
10 Jump Squats for Height

Second to last back squat session

Back Squat
5×5 @ 97.5% 5RM from test week
All sets are at the same weight.
Rest 2-4 minutes between sets. This is your last week of percentage work before your 5RM re-test. Keep weights the same across all 5 sets.

Extra- For time with a partner

For Time
15 Devils Presses 50s/35s
40 Pull Ups
15 Devils Presses 50s/35s
40 Pull Ups
15 Devil’s Presses 50s/35s

Sunday Funday-split how you want parnters

Wod 1- 8 minutes
20 Single arm Alt db snatches
10 Pull ups

Wod 2- 12 Minutes
200m Dumbbell Farmer’s Carry, 50’s/35’s (walk together switch weight when you want
15 Dumbbell Thrusters, 50’s/35’s

5 Rounds for time of:
500m Row
20 Toes-to-bar
16 Dumbbell Burpees, 50’s/35’s

Endurance
Teams of 4
Waterfall
2 Minutes per station (go until every person has gone through 5 times)
1- bike
2- row
3- Ski
4 Rest
All for cals. score is total off all machines

9am class
AMRAP 26 Minutes with a partner, alternating movements:
8 Toes to Bar
8/6 Cals
5 Hang Squat Cleans 165/115lbs