2 Rounds
15/10 Calorie Row
10 KB Swings
5 Strict Pull Ups Negatives (5-count negative)
Then,
20 leg swings per side, front to back and across the body
Then, 3 sled sprints, (50 feet) increasing intensity on each

Deadlift
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Reps are touch and go.
After each set of deadlifts, perform a 50′ Empty Sled sprint.

Rest 3-4 minutes after the sled sprint. The goal is for each set to be roughly 2.5% or simply slightly heavier than last week.


Wod 16 minute cap
4 Rounds
20 Wallballs 30/20lbs ‘
15 toes to bar
20/16 Calorie Row or ski

Practice a round of this with a few less reps to get warmed up. try to judge if you can finish a round in under 4 minutes and adjust your wall ball weight and movement and reps for toes to bar accordingly. you don not want to be on the rower much over 1:30.

No extra work today

Barbell warm up together.
Snatch positional work.
Minute 1 -10 snatch grip DL to knee
Minute 2 -10 transitions from knee to power position
Minute 3 -10 Power position power snatch
Minute 4 – 5 Hang position power snatch
Minute 5 – 5 snatch from the shin with overhead squat
Minute 6 – 5 full snatches

Warm up to snatch weight at 60 percent doing them at a tempo pace

Every 1:30 for 15:00 (10 sets)
1 Tempo Pull Squat Snatch
Start around 60% and add weight if it looks and feels good.
Goal should be to be slightly heavier than last week.

Wod

2 Rounds
25 OH Squats 95/65lbs
Run 400m

Feel: Muscular Overload/Gas

Pacing: Reach

Target Score: 5-8 Minutes

Firebreather Score: Sub-5

Scaling

• OH Squat: 1-2 Sets. First set should be unbroken, second set athletes may need a break. First set should be 1-2 sets, second should be 1-3 at absolute most (if scaled corrected, it should be 1-2 sets for both).
• Run: Should not exceed 2:30 in either run. If so, scale distance slightly.

Coach Focus: If scaled appropriately round 1 of the OHS should be done unbroken and, at worst, 2 sets in round 2. We really want to see athletes battle to hang on for big sets to meet the target stimulus.

Extra work
14 Minutes or less
Every other minute on the minute
20 bike cals (or a number where you are working for 30-40 seconds)

4:00 Machine of Choice
:30 Easy,
:20 Moderate
:10 Hard

Then
20 Goblet Squats
15 Kettlebell Swings
10 Cossack Squats

Take time to warm up to your first working weight for your back squat sets. We are alternating between back squats and front squats this cycle.

Back Squat
3-3-3-3-3
Start around 75% and add weight each set. If it feels good, go for a new 3RM.

Wod

For Time Row 1,000m

Scaling… nahhhh. only for an injury.

A 1K Row is a truly painful test that we can help athletes have better success on by giving them a strategy. We suggest the pyramid approach for athletes. Start at an aggressive, but unsustainable pace for the first 250m. Then, settle in for the middle 500m before going for broke on the last 250m

Extra work… don’t think you’ll need it if you went all out on both pieces today but

EMOM 10 Minutes
(both in same minute)
25 Double Unders
7 Strict HSPU

Dont have HSPU practice holds or strict presses

With a partner. 40 Minute time cap
For Time (with a Partner)
Cash-In: 1,500 meter Row
100 Wall Ball Shots (20/14 lb)
90 Deadlifts (135/95 lb)
80 Hand Release Push-Ups
70 Box step ups with one DB 50/35
60 Toes-to-Bars
50 Burpees
40 Power Cleans (135/95 lb)
30 Push Presses (135/95 lb)
20 front rack lunges 135/95
10 Thrusters (135/95 lb)
Cash out 1500 m row

8am- we are going to start with teams of 4 then wod 2 split into teams of 2
Wod 1- Waterfall style-Team of 4
22 Minutes (which will be 5 rounds each for every person) This is for total cals
1 Minute Row
1 Minutes Ski
1 Minute Bike
1 Minute rest
At 3,2,1 go (0 to 1 minute) teammate one will start rowing while everyone else is waiting,
then at 1-2 minutes they will move to ski and partner 2 starts the row
you with me here??
then at 2-3 minute mark teammate 1 moves to bike, 2 goes to ski, 3 starts the row

at 3 minutes mark.. teammate one is resting, 2 goes to bike, 3 goes to ski, 4 starts the row

This one is easier to just start than to explain.
you will be working 3 minutes every round and resting 1 minute basically, just cycling through the machines with team.

5 Minute break after this one, then wod 2 in teams of 2
20 Minutes
10 Minutes on a bike for cals switching when you want
10 minutes on a ski or row switching when you want

9am- solo or with a partner
5 Rounds for time of:
20/15 Calories, Air Bike
10 Deadlifts, 225/155

3 Rounds for time of:
30 Front Squats, 75/55
30 Push-ups
10 Bar Muscle-ups

5 Rounds for time of:
30 foot Handstand Walk (or 12 HSPU)
5 Split Jerks, 205/145 ( can take from the rack)

*Rest 5 minutes between workouts