Warm up
Run 400m
20 Scap Pull Ups
20 kip swings
20 Empty Bar Thrusters *never ever drop and empty bar, 7 years bad luck
** There are bar muscle up kip swings in the skill/strength today. on a bar muscle up you are jumping into the bar from a foot or two away and going for that big kip

Strength Skill
Goal today is to teach everyone the pre-requisite skills to a bar muscle up, regardless of current capacity. If an athlete is unable to continue at any stage, continue practice the most advanced version they were able to complete successfully. If you are practicing kipping the whole time, that’s fine. that’s first step.
*if you have muscle ups, try to dial in your form and keep tighter gymnastics positions with no chicken wings even that means slowing the heck down and not completely the entire movement. Sometimes you have to take 1 step back to take 2 forward.

2×3 Big BMU kips, as singles
2×3 Big Kips + Knees up
EMOM 5 Minutes 1-3 Perfect BMU


Wod- get out your whiteboards today to keep track of these rounds

21-18-15-12-9-6-3
Thruster 95/65lbs

8-7-6-5-4-3-2
Bar Muscle Up

Performed as: 21/8, 18/7, 15/6, etc.

This a workout where you need to find that balance of leaving ego at the door and challenging yourself. You are going to completely miss the stimulus of this if you scale it wrong

Feel: Gas
Pacing: Sustain
Target Score: 11-16 Minutes
Firebreather Score: Sub-10 Minutes

Scaling

• Thrusters: Should never exceed 3 sets. First set of 21 should be doable unbroken at the chosen weight.
• Bar Muscle Ups: May be scaled in volume or modified to the most difficult bar-pull variant an athlete can perform (chest to bar pull up, chin over bar pull ups, etc.). We’d like to see all rounds of BMU or BMU variation done in 1-3 sets. Too easy and this is only a thruster workout, to difficult and athletes stand around.

Coach Focus: For athletes with bar muscle ups, but maybe not 35 in a “gas” workout, reduce reps to allow them to practice. This may be something like performing 4-4-3-3-2-2-1-1-1, or repeating a set of 2-4 reps every round.

This is a nasty workout when it comes to volume of thrusters. scale weight/reps if needs starting at 18 and adding one rep to the end will reduce volume by 20 reps

No extra work today. plenty of fitness was achieved.

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
1×[email protected]%
1×[email protected]%
1×[email protected]%
1×[email protected]%
1×[email protected]%
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