Coaches will go over the double under challenge and sheets will be on the desk to fill out. This is a great way to learn you doubles if you don’t have them or to practice stringing many doubles together if you do have them.

Warm-Up
5/5 World’s Greatest Stretch
:30/:30 Couch Stretch
-then-
For Quality:
9:00 EMOM
Minute 1 – :45 Machine, Building Effort
Minute 2 – 5 Inchworm Push-Ups + 8-10 Banded Face Pulls
Minute 3 – 12 Cossack Squats

Strength
Front Squat
Every 2:30 x 6 Sets
5 Reps @ 75%+
3 Reps @ 80%+
1 Rep @ 90%+
3 Reps @ 80%+
5 Reps @ 75%+

The + here means that we are looking for these reps to be done at above the prescribed percentage. However when looking at the sets, if the next set is meant to be 80% and the prescribed percentage looks like 75%+ we are looking for the % to be between 75-80%

Wod

“Hope and Prayer”
For Time
25 Burpees to Target
50 Wall Balls
25 Burpees to Target
50 Wall Balls
25 Burpees to Target
Wall Ball: 20/14lb, 9/6kg
Burpees to Target: Out of Reach

Time Cap: 15:00

L2 and master 20-40-20-40-20

L1: 15-30-15-30-15, WB: 14/10lb, 6/4kg

Warm-Up:
10 Inch Worms + Elbow to Instep
20 Glute Bridges (1sec Pause @ the Top)
-then-
12:00 EMOM
Minute 1 – :40 Plate Hop Series

Minute 2 – 12 Alternating Dumbbell Deadlift
Minute 3 – :40 Banded Monster Walks

“Pumba”
24:00 AMRAP
12/9 Cal Echo Bike
18 Dual Dumbbell Sumo Deadlift
12/9 Cal Row
18 Renegade Rows
12 Box Jump Overs

Box Height 24/20”
Dumbbells: 50/35lb, 22.5/16kg

L2: 35/25lb, 15/12kg
L1: 10/7 on Machines, 16 on Dumbbells @ 25/15lb, 12/7kg, Alternating Box Step-Ups

Goal: 7+ Rounds

Stimulus: Posterior Chain / Lactate Threshold

RPE: 8/10
Primary Objective: Complete Each Machine in under 45 seconds
Secondary Objective: Keep the Dumbbell Movements to 2 Sets or Less
Strategy: The focus here will be to maintain a challenging pace on the machines and hit quick sets on the Dumbbells. The goal here will be to hit the Bike and the Row at a pace that allows you to move to the next station in under 45 seconds. This will allow athletes to start on different stations and move through this workout relatively unaffected by a delay getting into a machine if they need to pair up with someone of somewhat equal ability. This workout is centered around bracing and posterior chain work with the added effect of some heavy breathing along the way. Leg fatigue will build thorughout here and the biggest challenge will be the Box Jump Overs towards the end of each round

PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose

Warm-Up

:45/:45 Scorpion Stretch
15/15 bird dog
-then-
For Quality:
3 Rounds
200m Run
50/50ft (15/15m) Bottoms Up Kettlebell Waiters Walk
5 Wall Slides
5 Burpee Shuttle Runs, 25ft (7.5m) Down & Back = 1
*Instead of a 3 point touch, perform a burpee behind the line each time.

Gymnastics Skill
5:00 AMRAP
Freestanding Handstand Hold
Score = Time
or
Score = Reps (1sec = 1 Rep)
Scale: Wall Facing Handstand Hold

Today, we are looking to start off our Handstand Walking journey with some focused work on the Freestanding Handstand Hold. The goal here will be to work into a progression of the Freestanding Handstand Hold or just accumulate time here on our hands. For many of us, just practicing the kick up will be the biggest piece of the puzzle to finding our balance. Those that have not progressed in a strong overhead position should move to Wall Facing Handstand Hold and work into developing a better position by holding for 10-30 seconds, then coming off and resting for 10-30 seconds and doing so for the 5 minutes today.

Before the wod go over some handstand walk progressions

“Midline Run”
Every 3:00 x 5 Sets
15 GHD Sit-Ups *careful, we will go over options for this 10 Ghds is an option
200m Run
25ft (7.5m) Handstand Walk*
*Increase Handstand Walk by 5ft (1.5m) Each Set

L2: Sub 2-3-4-5- Max Wall Walks
L1: 15 Abmat Sit-Ups for GHD Sit-Ups, 2 Wall Walks to 20” off the Wall
Masters 50+ choose L1 or L2

Goal: Complete each set @ 2:00-2:30/set

Stimulus: Midline Endurance and Stability

RPE: 7/10

Primary Objective: Complete each set within the 3:00 time frame

Secondary Objective: Increase pace across all sets
Strategy: The workout will start on the GHD with the goal of completing these reps in under 30 seconds. Shorten the range of motion, reduce the reps, or move to V-Ups if completing in under 30 seconds is unsustainable. We will then move into a quick run with the goal of completing each run in 1:00 or less. We will then move into the Handstand Walk with a segment of 25ft (7.5m) on round 1 and then increasing the distance each subsequent round.

PRVN Recovery #2

1:00 Child’s Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
5/5 Side Lying Thoracic Rotations

4 Minute machine
Then

Clean and Jerk warm up

Then
Take 20 minutes to build to a 1rm clean and jerk
*Suggested Build
3 Reps @ 65%
3 Reps @ 70%
2 Reps @ 75%
1 Rep @ 80%
1 Rep @ 86%
1 Rep @ 91%
1 Rep @ 96%
1RM Attempt or attempt

• When approaching the Clean and Jerk, begin with your eyes focused forward and position yourself close to the barbell, establishing a strong connection. Prior to initiating the lift, engage your core and take a deep breath to create intra-abdominal pressure, which will provide stability throughout the movement. As you start to lift the bar, ensure a smooth and controlled pull off the floor. The key to success lies in an explosive hip drive, so generate power by swiftly propelling your hips forward. 
• As the bar ascends, catch it with a rapid elbow movement, transitioning into a secure front rack position with the barbell resting firmly across your shoulders. After the catch, take a moment for hand adjustments and a quick breath before proceeding. Prepare for the Jerk by initiating a dip drive and then executing a powerful punch into the split jerk position. To complete the movement, recover by moving your front foot back and bringing your back foot to the front.

Wod
11:00 AMRAP
5 Strict Pull-Ups
9 Goblet Squats
35 Double Unders
Load: 70/53lb, 32/24kg

L2: Banded Strict Pull-Ups, KB: 53/35lb, 24/16kg, 50 single Unders
L1: 5 Jumping Pull-Ups, 9 Air Squats, 50 single Unders
Masters-50+ KB: 53/35lb, 24/16kg

Goal: 8+ Rounds

Stimulus: Muscular Stamina / Classic Triplet
RPE: 7/10
Primary Objective: Unbroken Strict Pull-Ups and Goblet Squats
Secondary Objective: Consistent pace across all sets
Strategy: This workout will start with athletes moving into 5 Strict Pull-Ups before heading over to the Kettlebell for our Goblet Squats. The Kettlebell load is meant to be a challenge and develop a solid amount of lower body fatigue, especially coupled with the Double Unders. For our higher level athletes lets try to hit the first jump as a Double Under on that rope and then move into completing the 35 Double Unders unbroken. Ideally we keep the Double Under for most athletes today, but if you need to scale to 50 Single Unders to keep within the same stimulus and time domain.

Sunday Funday

Teams of 2
Wod 1
14 Minutes
Run 200 Together
30 Partner wall balls
6/4 Rope climbs or 10 pulls

Wod 2
12 Minute Amrap
32 Cals row
16 sandbags over your shoulder

Wod 3
6 Minutes for both partners to find 1 rep max of Tampa Bay Games complex
4 deadlifts
3 hang cleans
2 front squats
1 clean from the floor