2:00 banded glute activation
Then,
800m Run
Then,
2-4-6-8
Empty Bar Back Rack Reverse Lunge
Empty Bar Strict Presses

Something a little different for strength to day.

Back Rack Reverse Lunge Steps
3×16 AHAP (8 per leg)
Performed in place. Take the bar out of a rack.

10 Rounds
8 Goblet Squats 50/35lbs
16 Alternating DB Hang Snatch 50/35lbs

*goblet squats are with DB holding one end of the dumbbell.

Feel: Cardio

Pacing: Sustain

Target Score: 8-13 Minutes

Firebreather Score: Sub-8 Minutes

Scaling

– Both movements should be done in unbroken sets for all 10 rounds. 

Coach Focus: To meet today’s stimulus it’s imperative that coaches ensure that athletes can do both movements in fast unbroken sets for the entire duration. Challenge athletes to not drop the dumbbell for as many rounds as possible. This should be a fast back and forth workout.

4 Rounds
:30 Easy Row
:20 Moderate Row
:10 Fast Row
Then,
20 Scap Pull Ups
20 Scap Push Ups

Muscle up/pull up/kip practice
Wherever you are at in your bar work we will meet you there and help you because that’s what we do here. We give you goals and chip away at them a little bit at a time.

5 Big Kips, performed as singles
5 Big Kips w/ Lat Push Down
5 Big Kips w/ Lat Push Down + Knees to Bar
EMOM 4 Minutes 1-3 Perfect Bar Muscle Ups

Warm up to your deadlifts weight. try to partner with someone using the same bar.


10 Rounds, alternating full rounds with a Partner
14 Burpee Box Jump Overs 24/20″
10 Deadlifts 245/165lbs
6 Bar Muscle Ups
*this is 50 deadlifts each if you dont time cap. scale wisely

30 minute cap Every other round for each athlete is performed in opposite order (e.g. both athletes’ first round is in the order written, then both athletes’ second round goes in reverse order).

Feel: Gas
Pacing: Reach
Target Score: Finish before the cap
Firebreather Score: Sub-22 Minutes

Scaling:

• BBJO: Scale height before reps, as low as a bar facing burpee if needed. Should never exceed :90 of work.
• DL: 1-2 sets – should be doable unbroken but athletes may choose to break up the set strategically.
• BMUs: 1-2 Sets every time. Reduce reps for athletes so they can practice the skill if they have it, otherwise modify to chest to bar pull ups.

Coach Focus:

Additional Notes/Resources: Note the order reverses every 2 rounds (after both partners perform 1 round).

Warm up
2:00 banded glute activation
Then
3 Rounds adding a little (not 45 pound plates) to the bar every time for the frontsquats
20 cossack squats
20 spiderman lunges
10 front squats

Strength
4 sets of 8 Front squats at about 70 percent
Between sets perform 5 ring dips, 5 ring negatives or hold a ring support as long as you can (max 10 seconds)

Wod 12 Minutes
6 Ring dips (muscle up people do these on the high rings for an added challenge)
30 doubles
3 med ball over the shoulder AHAP
*might have to share the 150/100 med ball. Not a crisis, just knock them out going “you go, i go” as fast as possilble you will welcome the 5 second break while the other person is going

Feel: Gas

Pacing: Reach

Scaling
Ring Dips: 1 set to begin, then possibly 2 quick sets. May reduce reps (floor of 3 with full ROM) or scaled to jumping ring dips or bench/box dips.
Double Unders: :30 Cap on each round. Reduce reps if needed or scale to singles. May use a heavy jump rope if available for singles.
Sandbag: should not exceed :30 of work.

Most athletes will be able to get on the rings in some capacity for the skill work. Athletes who aren’t able to safely perform full ROM ring dips under fatigue (in the MetCon) should get their ring work in during the skill portion, and then scale the Ring dips in the workout to bench/box dip.

2 Rounds w/partner for time (with time cap)

10 Synchro wall walks (scaling will be by time/reps but can easily be done)
50/40 cal row (split evenly)
50 Double DB step over (can be scaled to 1 db an step ups instead of overs)
200 m partner barbell carry (each carry one end of the barbell 135/95)

8am Endurance- Partners
Lets mix the burpees into the workout rather than having a separate station for them

1 Round (10 Minutes per station) Try to pair up with someone who rows.bikes, skis, just about the same pace you do

Station 1
10 Minutes Ski switching every 10 cals
*3 burpees each on every switch

Station 2
10 Minutes row switching every 10 cals
*3 burpees each every switch

Station 3
10 Minutes bike switching every 10 cals
*3 burpees each every switch

Station 4
10 Minutes of running 300’s, you go i go
3 burpees each after every switch

**No transition time between stations.
***not everyone will start on the same station, this is not a crisis.

Wod 9am
AMRAP 20 Minutes, Teams of 3, Waterfall style
10/8 Calorie Ski
8 GHD Sit Ups Or 8 unbroken toes to bar or 10 sit ups
6 DB Power Cleans 70/50lbs
P1 starts their next round when P3 finishes their round
What that means is the whole team gets through round before partner one goes again.
So partner 1 starts on the ski, then moves to GHD (or sits ups) as soon as they are off the ski Partner 2 can jump on the ski… as soon as partner 2 is off the ski, 3 can jump on the ski… partner one rests until partner 3 finishes the power clean.

Scaling is very important on this, each round should take a little over a minute per person. Pick the movements/weights that allow you to move through this unbroken or it will hold up the flow of the workout.