Partner wod

Running clock.. just keep on trucking, split work however you want
Wod 1
100 wall balls for time

Wod 2
5 Rounds
20 Kb swings
25 Burpees
30 Rower cals

Wod 3
200 Air squats
150 Sits ups
100 Push ups

8am endurance- teams 2
2 Rounds for total cals/reps

4 minutes row
1 Minute transition
4 minutes ski
1 minute transition
4 Minute bike
1 Minute transition
4 Minutes of burpees
1 minute transition

6 teams start on ski ergs because thats what we have the least of.


4 Rounds warm up
200m Run
:20 Handstand Hold (Shoulder taps in rounds 3&4)
12 KB Taters
:10 AAB Sprint

Solo workout today

AMRAP 16 Minutes
30 Deficit HSPU 2/1″
20 Deadlifts 185/125lbs
40/30 Calorie AAB
15 Front Squats 185/125lbs
40/30 Calorie AAB
10 Clean and Jerks 185/125lbs
30 Bar Facing Burpees
If no AABs are available, row or Run 600m.

Scaling

• HSPU: No deficit, reduce reps (floor of 15-20 depending on athlete), 2:30 Cap on reps.
• Barbell: 2-3 Sets for DL/FS, but steady singles for C&J. May intentionally break barbell for strategy. Barbell should be challenging but should not stop athletes dead in their tracks.
• AAB: 4:00 Cap, otherwise reduce reps.
• Burpees: Do em.  Rx athletes should jump and land with 2 feet, scaled athletes may step over. Because this workout is a “1 round challenge” for most affiliate athletes, do not reduce burpee reps unless there is a safety concern.

Coach Focus: Goal for top rx to complete a round and have a few minutes to get as far into round 2 as possible. The goal for everyone is very close to or just over 1 full round, with a challenging version of each movement that allows you to struggle a bit.

Additional Notes/Resources: While the workout is only 16 minutes, athletes will need sufficient time to warm up and work through a variety of ranges of motion and build up to barbell weight, so warm up good.

2 Rounds

10 Scap Push Ups

10 Scap Pull Ups

10 Air Squats

Then

2 Rounds

:30 of Double Unders

Rest :30

:30 of Burpees

Rest :30

:30 of Empty Bar Hang Power Snatch Rest :30

Straight into the wod today
Rx today would be your true 60% of your 1 rep max snatch

Every 4 Minutes for 20 Minutes
Row 250m or ski 250 or run the true 200m
75 Double Unders
1 Set of UB Touch and Go Power Snatches @ 60% 1RM Power Snatch
Athletes should always be able to hit 7-15 reps per round. Score is total snatches. If you’re on the upper end of snatch reps in early rounds, add weight.
*when you break on the snatches your round is up and you get to rest and recover

Scaling- Double Unders: :60 of practice or 150 singles

Snatch: If athletes hit 15+ reps on Round 1, consider scaling the weight up slightly to ensure they cannot consistently hit 15+ reps

Feel: Gas
Pacing: Reach
Target Scores: 35+ Reps, but less than 75 Reps
Firebreather Score: 10+ reps every time at 60% with good mechanics and intensity.

Extra:
10 minutes of squat therapy.. (squats against the wall. everyone can benefit from this)

Every 2 Minutes for 8 Minutes
200m run
10 air squats
In the remaining time of the interval hold the bottom of an air squat

Strength.
You’ll have 20 minutes to finish this strength piece, including warm up sets
After your build to working weight go for 4-5 sets of 4 at 85 percent plus of your 1 rep max.
If you don’t have a 1 rep max number in mind this should feel heavy. You should be pretty confident you are going to get your 4th rep on every set but maybe have a little bit of doubt that you might miss it… so thats pretty heavy.

Wod- 15 minutes cap on this one. scale appropriately. Why do we cap wods? so you don’t go too heavy and end up missing the stimulus of the wod. the pace and feel of a 9-15 minute wod is much different than a 3o minute wod.

3 Rounds
30 Shoulder to OH 95/70lbs
20 KB Swings 53/35lbs
10 Bar Muscle Ups

Feel: Muscular Overload
Pacing: Sustain
Target Score: 9-15 Minutes
Firebreather Score: Sub-9 Minutes

Scaling

• STO: 1-3 Sets
• KB Swing: 1-2 Sets
• BMUs: 1-4 sets if possible, or should never exceed 2:00 to complete a round. Modify by reducing reps or scale to Chest to Bar pull ups first, then Chin Over bar (most difficult pull up variation an athlete can perform).

Barbell warm up
9 Minutes
Minute 0-3 = 4 clean grip high pulls + 3 Power position power cleans
Minute 3-6 = 3 hang position power clean + 3 front squats
Minute 6-9 = 4 full cleans (squatting) with empty bar, from the shin
*on minutes with 2 movements finish all reps of the first movement, then all reps of second, dont go back and forth between the two

Squat clean work

Squat Clean
1×3 Power Position*
2×2 Hang, at knee**

then,
5 reps @ 60%
4 @ 65%
3 @ 70%
5 @ 65%
4 @ 70%
3 @ 75%
5 @ 70%
4 @ 75%
3 @ 80%
Rest 2-4 minutes between sets, drop and reset.
*Bar starts on the floor. Clean deadlift to the knee and pause, then to the power position and pause, then clean.
**Bar starts on the floor. Clean deadlift to the knee, and then clean.

You can and should work on cleans for the whole hour, but if you finish fast grab a rower and head outside to finish this. This over 20 minutes work. do all or part of it, its up to you


For Time
Row 250m
Rest :30
Row 500m
Rest 1:00
Row 750m
Rest 1:30
Row 1,000m
Rest 2:00
Row 1,500m

Your 1,500m row should be at, or slightly faster than your 5k PR pace. Each preceding interval should be :01-:03/500m faster than next interval.