1:00 Band Pull Aparts
20 Scap Pull-ups
15 Gymnastic Kip Swings
-Then-
3 Rounds
Row 100m
5 Burpees over Rower
7 Wall Balls

Strength
3-5 sets of 15 Weighted Ab-mat sit ups Athletes should anchor their feet down or have a partner hold their feet in place with knees bent at 90 degrees. Use a light DB (35/25lbs or less) or no weight
Would really recommend 3 sets

Wod
On a continuous 24 minute clock:
Every 3 Minutes for 12 Minutes
9 Chest to Bar Pull Ups
15 Heavy Wallballs to 10/9′ (heavy is relative, try to go a little heavier than you are used to rx would be 30/20)

Row for Calories in remaining time each amrap


right into:
Every 3 Minutes for 12 Minutes
15 Heavy Wallballs to 10/9′
9 Chest to Bar Pull Ups

Row for Calories in remaining time

There is no rest at any point during this piece – a new round starts every 3 minutes. Score is total calories rowed.

*ski or bike for a sub

Feel: Gas

Pacing: Sustain

Target Score: 100/80+ Row Calories

Firebreather Score: 150/120+ Row Calories

Scaling

• Chest to Bar Pull Ups: 1-3 fairly quick sets, scale to chin over bar if an athlete cannot perform a minimum of 5 consecutive chest to bar pull ups. Otherwise modify to jumping pull ups (pull as high over the bar as possible).
• Wallballs: intended to allow athletes do use a heavier-than-usual ball, but only if the athlete can consistently perform 15 unbroken wallballs at the standard 20/14lb weight. Sets should be unbroken for at least the half of the workout every round, but definitely no more than 2 sets at any point. Scale weight, not reps. If heavy wallballs aren’t available,  stick with the standard 20/14lb ball (it will still be an extremely effective workout)

Coach Focus: The buy-in movements should not exceed 2 minutes in any of the 6 rounds to ensure a minimum of 1:00 at the end of the round to amass rowing calories.

Bring a friend week is this week! Bring a friend into class with you!
20 Glute Bridges
20 Hip Openers
-Then-
20 Air squats

500m row or ski
15 Empty Bar Pause Back squat
400m row or ski
10 Jump Squats with empty bar


Pause Back Squat
6-5-4-3-2-1
No tempo, but a full 1 second pause in the bottom is required. Start around 50% of your 1RM squat and add weight if mechanics are sound. Rest 2-4 minutes between sets.
*bring a friend scale reps and use light weight or no weight

WE WILL RUN TWO GROUPS FOR THE WOD EVERY CLASS
Take turns counting for each other
Wod
50 Bar facing burpees for time

*bring a friend wod variation- lower reps, step over the bar, or no bar at all.

Feel: Gas
Pacing: Send
Target Score: Sub-5 Minutes
Firebreather Score: Sub-2 Minutes (anyone?!)
Scaling
Burpees: A small reduction in volume (35 -45 reps) should only be used in the case of new or injured athletes.

Coach Focus: Athlete should be told to go out of the gate HOT and hang on for long as possible. For today’s workout we’d rather see athletes send it and fall apart then to play the workout “safe”. Safe =/= intensity in this instance.

Extra – reduce weight, all deadlifts should be touch and go
3 Rounds
5 Deadlifts 275/185lbs
15 Strict HSPU
5 Deadlifts 275/185lbs 50′ HS Walk

Hero Wod Today

“31 Heroes”
AMRAP (with a Partner) in 31 minutes

Partner A performs AMRAP of:

8 Thrusters (155/105 lb)

6 Rope Climbs (15 ft)

11 Box Jumps (30/24 in)

While Partner B performs:

400 meter Sandbag (or plate) Run (45/25 lb)

Partners switch after each Run

8am
Long slow cardio today
We did this one a month ago
In any order with a partner
8x400m run (you go, i go)
4000m ski, split how you want
4000m row split how you want

9 am warm up
1:00 Front Rack Squat Hold
Then
10 Gymnastics Kips
10 Pause Front Squats
10 Calorie Machine
10 Hang Squat Cleans
10 Knees to Elbows 10 Calorie Machine

For Time with a partner, split anyhow:

16 Bar Muscle Ups
10 Squat Cleans 225/155lbs
16 Bar Muscle Ups
20 Squat Clean 185/125lbs
16 Bar Muscle Ups
30 Squat Clean 135/95lbs
16 Bar Muscle Ups
40 Squat Clean 95/65lbs

Scaling

• Bar Muscle Ups: Teammates should be able to trade small repeatable sets, consistently, or should perform the most difficult pull option they can perform. Recommendation for pull up scale is 2x what they would do for Bar Muscle Ups
• Squat Clean: Barbell should start as singles and progress to touch and go sets. Starting barbell should not exceed 70% of the athlete’s 1RM.

Coach Focus: There is a total of 32 BMU and 50 decreasing weight squat cleans per athlete if split evenly. Athletes may partition this workout as they would like but they should be able to stay moving consistently throughout the entire workout.

NO 5am or 6am class today!
Gym opens at 9am


100 Single Unders
1:30 Internal Shoulder Rotation Stretch
75 Single Unders
20 Empty Bar Good Mornings
50 Single Unders
10 Empty Bar Muscle Snatch 25 Double Unders

Strength
4×2 Power Snatch AHAP
4×2 Tempo Snatch Deadlift AHAP Drop and reset (this should be pretty heavy, heavier than your max snatch)

Wod
AMRAP 6 Minutes
9 Hang Power Snatches 75/55lbs
36 Double Unders

Feel: Cardio

Pacing: Reach

Target Score: 6+ Rounds, faster than EMOM

Firebreather Score: 10+ Rounds (12 if you’re a hero)

Scaling

• Hang Power Snatch: Unbroken every round, looking for fast reps and athlete can cycle, so keep the bar very light.
• Double Unders: Should not exceed :45 in any round of practice or 1:1 single unders to keep athletes moving fast.

Coach Focus: To meet today’s stimulus it is crucial that athletes have a barbell they can move fast for the entire 6 minutes. The jump rope “dose” should allow for athletes to move continuously for the entire 6 minutes. A great way to ensure athletes have the proper weight/jump rope stimulus is to allow athletes to practice

Extra work
2 Rounds
40 Handstand Push Ups
500m Run

Feel: Muscular Overload

Pacing: Reach

Target Score: 10-15 Minutes

Firebreather Score: Sub-8 Minutes

Scaling

• HSPU: Should not exceed 4:00 of work in either round. 80 reps is an aggressive amount of volume for most athletes especially when programmed as 2 sets of 40, so consider reducing the reps by 10-20 reps depending on athlete proficiency. Modify to a light-ish DB push press push up variation.
• Run: 600m Row or 1200m C2/AAB.

Coach Focus: With one free set of HSPU athletes should be able to start with a large set to begin with in this extra piece. We ideally would want to see your athletes hit about 1/2 of their reps in their first set. Once completed with their first round, athlete should run at a pace that does not dramatically interfere with their ability to do HSPU when they return. Athletes who love HSPU should be told to really push their pace on the run.