2:00 of Double Under/Triple Under Practice
Then,
10 Empty Bar Good Mornings
8 Tempo Push Ups (3-count to the bottom)
20 Unbroken Wallballs
8 Tempo Push Ups (3-count to the bottom)
10 Empty Bar Front Squats

you will have some time to get warmed up to the first set for this strength. Make your best guess at your one rep max front squat or ask your coaches what they think it might be based off some of your other lifts.

Strength
Every :90 until failure
2 Front Squats Begin at 75% of your 1RM.
Add 10/5lbs until you can no longer climb
*you can probably work in pairs on this if you are using the same max number
*we wont run much over the 24 mintues mark on this. that would be 8 sets and you should be getting pretty close to missing considering you started at 85 percent

We want athletes pushing their weights with today’s strength work, but we will stop athletes before we see a major rounding of the thoracic spine. Widening your front rack is a good way to mitigate this issue.

For Time
21 Hang Squat Cleans 95/65lbs
15 HSPU
15 Hang Squat Cleans 95/65lbs
15 HSPU
15 Hang Squat Cleans 95/65lbs
15 HSPU
21 Hang Squat Cleans 95/65lbs
Time Cap: 10 Minutes

These are hang SQUAT cleans which changes this workout considerbly compared to a power hang power. We will be watchin for FULL EXTENSION on the top of your squats. Knees and hips locked out and elbows in front of the bar. no BS reps today just to get a better time.

Feel: Muscular Overload
Pacing: Reach
Target Score: Sub-9 Minutes
Firebreather Score: Sub-6 Minutes
Scaling

• Hang Squat Clean: Reduce loading before reps. Goal should be 1-3 sets at most for all 4 sets.
• HSPU: Goal is 1-2 sets for the entire workout. Make athletes aware of total volume and objective time domain before starting to curb egos. Scale reps to as few as 7 per round, otherwise scale to a DB push press.

Coach Focus: For both the Hang Squat Clean and the HSPU we are looking for athletes to hang onto bigger sets than they would like at a loading and difficulty that achieves a muscular overload.

Extra. this has to be done outside if you are doing it because it will run into the next class

Teams of 4, AMRAP 18 Minutes
12/8 Calorie Ski
12 Toes to Bar Workout is performed waterfall style, as soon as skier moves on to TTB, the next person starts.

2:00 Mash Calves per side (or massage gun them)
Then,
200m Run
15 Burpees
20 A-Frame Toe Touches

Team Cardio Today

In Teams of 2
AMRAP 35 Minutes
1000m Run (done together)
5:00 Row for Calories (split how you want)
1000m Run
5:00 Ski for Calories
1000m Run
5:00 Bike for Calories
Split Machine as desired, athletes run together Score is total calories completed. If athletes finish on a run, 100m = 1 “rep”.

Feel: Cardio

Pacing: Sustain on the Run, Reach on the Row

Target Score: 225+ calories (average of 15 cal/min), completing 3 Machines (1 round) and start the 4th 1000m Run.

Firebreather Score: 320+ calories (20 cal/minute), including calories on the Row in Round 2.

Scaling

• Run: Reduce distance, Goal is 1K to take 4-7 Minutes
• Machines: Athletes may start on different machines if logistics are an issue. If you do not have one of the machines, 1 Burpee = 1 Calorie or 10 Double Unders = 1 Calorie

Coach Focus: Coaches should partner up athletes based upon capacity for today’s workout. You want to put your fire breathers with your other fire breathers. When teams get to the machines, keep the output fast and the working time short so that calories can churn over quickly. Athletes should sustain their running pace, and reach on their rowing pace.

Additional Notes/Resources: Note the run is done together and the machine is split between partners. Coaches should feel free to give running partners a band or some sort of tether that they can each hold so partners run together the entire workout.

A lot of work to get done in class today.
2 Rounds
10 Box Jump up Step Down or all steps
8 empty bar strict press
6 burpees
4 Ring rows or pull ups

Strength.
Take a little time to build to a max strict press from the rack
Then back off that number just slightly to something you know you wont miss but will be challenging and do

6 Sets
1 Strict Press AHAP
into a Max Set of Push Presses
Into a max set of strict pull ups or a very challenging banded pull up
Rest 3:00 between sets

Wod
AMRAP 14 Minutes
Lateral Burpee Box Jump Overs 20/16″* or step ups!
*Every minute including 0:00 Run 100m
Score is total Burpee Box Jump Overs

Feel: Cardio
Pacing: Sustain
Target Score: 70+ Burpee Box Jump Overs (5/round)
Firebreather Score: 120+ Burpee Box Jump Overs (8-9+/round)
Scaling

• Run: Reduce distance to keep to <:30 of work or modify to machine. , 100m Row
• Burpee Box Jump: Reduce box height or perform lateral bar burpees

Coach Focus: The lateral burpee box jump over is harder (meaning you will get more reps in) because it’s “easier” (you don’t have to stand all the way up, and it’s a shorter than usual box if you decide to stack plates, and you are not facing it so you are cutting some distance out). find a box or stack weights that allow you to sustain your pace for a majority of the 14 Minutes.
“The open” standard is generally box facing but give lateral a try today if you are comfortable with it and go for that higher volume of work.


No extra work today. None needed. Fitness was achieved.

2:00 Hamstring Mash, per side
Then,
10 Single leg RDLs/side
Then,
AMRAP 4 Minutes
Row 300m (moderate pace)
8 Inch Worms
Max Burpees in remaining time

Deadlift
1×6@60%
1×5@70%
1×4@80%
1×2@85%
1×1@85-90%
Reps are touch and go.
After each set of deadlifts, perform 3 seated box jumps for maximum explosiveness. Rest 3-4 minutes after the box jumps.

The deadlift work this phase will follow the same format for entire 7 weeks. Each week will have a set of 6, 5, 4, and 1 with the goal of increasing by 2.5% each week. All sets are touch and go, but we are looking for perfect control back to the floor on each rep, including the last. Do not skip the eccentric. Additional Notes/Resources: The explosive movement that follows each set of deadlifts is meant to augment the explosive hip extension we are looking to improve this phase. This does not need to be done immediately after each set, but within :30 – :60 after the set is completed

Wod-
10 Minutes NOT NOT NOT for score. Move with purpose not for the best score on a “cool down” wod. If you are ripping through this you completely missed the point of it.

AMRAP 10 Minutes
1:00 Weighted Plank
20 Banded Hamstring Curls
15/10 Calorie Row @ Forever Pace


EXTRA WORK- Again, the hour is more than enough. Generally don’t need any extra work. If you arent showing up at least 4 days a week for regular class lets focus on that first then add a piece in. Rome wasn’t build in day. You have to crawl before you can walk… and all those other good sayings. Your first pieces of “extra work” should be practicing skills or mobility you may not have yet

10 to 15 Rounds not for time of
10 DB Box Step Ups 24/20″ w/ 50/35lbs (Single DB)
4 S. Arm Devils Press 50/35lbs

We will putting in a few extra pieces of work per week this cycle. This doesn’t mean you go half effort through your regular work to get the to extra. This doesn’t mean they are mandatory either. The hour class is more than enough work if you are focused on intensity. Any extra work needs to be done outside if there is a class coming in after you. Class has priority.

15 Pause PVC OHS (3-count pause in bottom)
Then,
2 Rounds
200m Run
8 Push Ups
8 Ring Rows 8 Empty Bar OHS

Every 2:00 for 14:00 (7 sets)
2 Tempo Pull Squat Snatches
Drop and Reset between reps Start around 60% and add weight if it looks and feels good. Goal should be to be slightly heavier than last week.
What is a tempo snatch?
Click right here to see


Every 3 Minutes for 9 Minutes
5 Muscle Ups
15 Overhead Squats 135/95lbs
Max Air Squats in remaining time Score is total Air Squats Performed, No rest between rounds

Feel: Muscular Overload
Pacing: Sustain
Target Score: 75+ Air Squats (25+ per round)
Firebreather: 120+ Air Squats (40+ per round)

Scaling

• Muscle Ups: Ideally 1 set, but can be 2 with short rest. Scale to most difficult pulling gymnastics option
• Overhead Squat: Ideally 1 set, but can be 2 with short rest. Scale to front squat if OHS isn’t feasible with mobility restrictions.
• Air Squat: Squat to box/bench

Coach Focus: We want all athletes to have a minimum of 1:00 on the Air Squat station, ensure the stimulus that is provided makes that possible

Extra work to be done outside

4 Rounds
10/7 Calorie AAB
40 Double Unders
10/7 Calorie AAB
40 Double Unders
Rest 2:00