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

Sunday Funday Partner Wod

Wod One.. the classic
You go I go for 9 minutes
5 KB swings
5 Goblet squats
Run to cones
Tag your partner in

Wod 2- 10 Minutes
100/80 burpee buy in split how you want (we can adjust this)
In remaining time as many reps as possible of wall balls

Wod 3
10 Minutes Split how you want
5 Pull ups
10 Push ups
15 Hang db clean and jerks (double) 70/50

*8am
Mile Time trial solo

10 to 15 minutes Full recovery then partner up for the next part..

Then with a partner Complete 4000m on a machine of your choice… with a twist. every time you switch its 4 burpee box steps up each.


9am solo or we will adjust for partner

AMRAP 5 Minutes
30 Double DB Box Step Overs
Max Rep Toes to Bar in remaining time

Rest 3:00

AMRAP 5 Minutes
30 Double DB Box Step Overs
Max Rep Toes to Bar in remaining time

Rest 3:00

AMRAP 4 Minutes
20 Double DB Box Step Overs
Max Rep Toes to Bar in remaining time

Rest 3:00

AMRAP 4 Minutes
4 Double DB Box Step Overs
8 Toes to Bar

Rx DBs: 50s/35s
Box: 24/20”
Score is total toes to bar in the first 3 AMRAPs + total repetitions in the final AMRAP.

Feel: Muscular Overload

Pacing: Sustain

Target Score: 50+ Toes to bar, 3+ Rounds in AMRAP

Firebreather Score: 80+ Toes to bar, 5+ Rounds in AMRAP

Scaling

• Step Overs: Should be able to do 15 unbroken reps when fresh. Sets of 30 should not exceed 3 minutes of work to complete, with sets of 20 taking slightly less time.
• Toes to Bar: Kipping or Strict Knee Raises. Modify to sit ups as a last resort (we want to try and keep the grip factor as well as the specific muscular overload of the legs and core).

First things first, click the ling below to watch the video so you are prepared for the strength. Fail to prepare……. prepare to fail.
Tempo Snatch Pull – Snatch Position Work – YouTube

300m Run
10 Tall Muscle Snatches
10 Tall Power Snatches
10 Tall Squat Snatches
10 Power Position Squat Snatches
10 Above the Knee Squat Snatches
10 Below the Knee Squat Snatches 3 Tempo Pull Squat Snatches (see video above)

Every 2:30 for 15:00 (6 sets)
3 Tempo Pull Squat Snatches
Drop and Reset between reps
Start very light and add weight if it looks and feels good.


AMRAP 10 Minutes
25 Double Unders
12 Wallballs 20/14lbs

CONDITIONING

Feel: Cardio

Pacing: Sustain

Target Score: 8+ Rounds

Firebreather Score: 13+ Rounds (:45 rounds or faster)

Scaling

• Double Unders: Should not exceed :30 of work at any point, so athletes may perform fewer double unders to get the practice in or scale to single unders.
• Wallballs: Unbroken every time. Ensure athletes have a ball weight that allows for this, only scaling target height for beginners.

3:00 Row or Bike, or 800m Run
3:00 Banded Glute Activation*

*Every :30 perform 5 Jump Squats
30 S-leg Glute Bridges (15/leg)
30 Russian KB Swings 53/35lbs for maximum hip extension/explosiveness.




Strength. When you see 5×5 back squat on the board, especially ending with a 5 rep max, you should be as nervous as when you see a really tough wod. When done correctly you really do not need and extra work in an hour. WIth the proper warm up and really pushing challenging weight on these you should be spent after the hour.

Back Squat

5-5-5-5-5 First set should be around 70%. Add weight after each set, building to a 5RM.

Extra if you need/want it

3 rounds of warm up- :20 second bike sprint… 40 second rest

Then

For Time
65/40 Calorie bike
3 minute cap