20 Banded Pull Aparts (20 palms up + palms down)
-Then-
4 Rounds
30 Single Unders (Rounds 3 and 4 Double Unders)
4 push ups
5 Pull ups

Strength
Bench Press 5×5 starting at about 65 percent and moving up to a heavy 5
Between sets 10 strict pull ups whether that with a band or not.
Even if you have 3 or 4 strict pull ups have band ready and finish your set with a band. Dont let go of the pull up bar in other words

Wod ***Score on this one total rounds completed. Max score possible is 7. Let’s scale right to see lots of 7s today.

Every 3 Minutes for 21 Minutes*
20/16 Calorie Row
50 Double Unders
2 Sandbag Cleans 150/100lbs (over the shoulder style)
*The first 4 rounds are performed as written. The last 3 rounds are performed in reverse order.
*adjust cals and doubles

Feel: Cardio
Pacing: Sustain
Target Score: Each round should take 1:45 – 2:15
Firebreather Score: Sub 1:45 every round

Scaling:

• Row: Should not exceed 1:15 for anyone (should not be a sprint, but should not be a casual pace either)
• Double Unders: Should not exceed :45 of practice
• SBC: Both reps should not exceed :20.  A barbell power clean at 185/125lbs or so would be a comparable substitute if sandbags are limited.

Coach Focus: Athletes should be able to move smoothly from one station to the next where nothing should hang an athlete up for more than 1:00. Athletes should push the buy-in row at a pace that isn’t a sprint but isn’t slow and then work to move quickly through the next two movements.

Additional Notes/Resources: The workout should allow for 2 athletes, if not 3, to share a sandbag if a 1:00 – 1:30 stagger is set up ahead of time. All athletes should have a minimum of :45 of rest at all times. Note that the first 4 of 7 rounds are performed in the order written, but the final 3 rounds are performed backwards (sandbag clean, double under, row).

Straight Through
400m Row
10 Inchworms
20 Hollow Rocks
10 Inchworms
400m Row

Deadlift – Retest Primer Day
Build to a heavy Single, around 80-90%, then:
EMOM 10 Minutes
2 Deadlifts @ 50% 1RM
Drop and reset between reps.
Reps are intended to be pulled with as much speed off the floor as possible.
*that does not mean yank the bar of the ground. get good tension in the bar then drive the floor away from you as hard as you can

Accessory work not for time

4 Sets for quality
1 minute weighted Plank
20 Heavy Russian KB Swings
Plank is ideally unbroken. Add weight if possible, otherwise perform the plank without weight. Swings are AHAP but unbroken.

Extra work probably not needed, do it outside if you do it.

AMRAP 16 Minutes
10 Hang Power Snatches 95/65lbs
100m Run
3 Burpee Muscle Ups

20 Band Pull Aparts
-Then-
AMRAP 4 Minutes
Run 100m
10 PVC OHS
1 Wall Walk*
*add one Wall Walk per round

Strength/skill
Every 1:30 for 15:00 (10 sets)
1 Tempo Pull Squat Snatch Compare to Oct. 12th.
Time to get heavy but keep this tempo, next week we are testing a 1rm snatch without a tempo.

Handstand or wall walk work- Suggested options for 12 minutes of work
Every 1:30 for 6 sets
30 Foot walk with plate obstacle in the middle

Every 1:30 for 6 sets
30 foot walk, no obstacle

Every 1;30 for 6 sets
2-3 wall walks

Partner Wod
16 minutes
Max cals on ski or bike alternating every minute
*Doesn’t look like much does it? you will get out of this exactly what you put into. Its a minute of just under a sprint pace followed by a minute rest. This should hurt

EXTRA
10-15 minutes of a moderate row or run. slow and steady

2:00 Banded Glute Activation
-Then-
Every 2:00 for 6:00
8 Empty Bar Clusters
5 Burpee Box Jump Overs

For Time
8×4 Front Squat @ 60% 1RM
Bar is taken from the floor. Must be done in sets of 4, and athletes must drop after every 4 reps. Athletes may squat clean the first rep.
*if you miss a rep, take time off and redo that set.

STRENGTH
Stimulus: Stamina
Rest: As little as possible
Coach Focus: A major goal of GPP lifting, like the Back Squat and the Front Squat are this phase is to blend weights that are typically only see in lifting sessions and have them practiced in a manner that eventually allows the athlete to use them in conditioning pieces.

AMRAP 6 Minutes
DB Thrusters, 50s/35s
Every time you break the thrusters, perform 6 Burpee Box Jump Overs 24/20″.
Score is total Thrusters.


CONDITIONING
Feel: Gas
Pacing: Reach
Target Score: 40+ Reps
Firebreather Score: 60+ Reps
Scaling
– DB Thruster : We are looking for 15+ Reps on the first set of DB Thrusters.
Coach Focus: We want to see athletes work on two facets of their DB thruster today. First, work with your athlete on a solid front rack, where one head of the dumbbell sits upon the top of the shoulder. Second, ensure that athlete are violently extending their hips at the top of the rep to save their arms as they work through the 6 minute window.

Extra
5 Rounds (or less)
100 Double Unders
4 Rope Climbs

Dont spend more than 2 minutes on double and 2-3 minutes on rope climbs no matter how many reps you are doing

Sunday Funday

The girls! running clock. get after it

Grace, Helen, Karen

Split the work however you want, start the entire workout with an 800m partner run straight into

Grace 30 Clean and Jerks for time

-then-
Double reps Helen

400 meter Run (Run together)

42 Kettlebell Swings (1.5/1 pood)

24 Pull-Ups

Then Karen 150 wall balls