warm up
3 round
5 empty bar hang clean (add weight through 3 rounds)
5 front squats
5 kip swings
5 knee raises strict
200m run

Strength/form focus
Front squats – use this as a warm up to your workout.
5 sets of 4 for quality- if you start to round your back, knees dive in, elbows drop or any other breakdown of form lower the weight. figure your work out weights out during this portion.

Wod-
4 Rounds for time
7 Front Squats (from the floor)
15 Toes to bar
200m Run
Rope climb

R1 Front squat 135,95 Rope climb 2
R2 Front squat 185,135 Rope climb 3
R3 Front squat 225,155 Rope climb 4
R4 Front squat 275, 185 Rope climb 5

*scaling-
Scale by weight before reps on the front squats. Scale by reps on the rope climb 1,2,3,4 or 1 a round
-For pulls from the floor go 4 pulls, 6 pulls, 8 pulls, 10 pulls

Warm up

800m Run
:60 Wallsit March
:40 Deadhang From Rig
20 Cossack Squats

Strength
Sumo Deadlift
3×12

Go heavier than your 15 last week. first two sets are to build, we are getting in lower reps now so warm up sets can be a little heavier
Workout *100 percent to get your muscles pumped and burning.
10-20-30-20-10
Empty Bar Back Squats
Empty Bar Pendlay Rows Empty Bar Strict Press

Choose a weight that allows athletes to stay moving steadily the entire time and “chase the pump”. Sets do not need to be unbroken, but athletes should push to be as close to UB as possible

Extra

Every 10 Minutes for as long as you want (no more than 3 rounds)

800m Run

20 Cossack Squats (10 each way)
Max Duration Freestanding Handstand Hold in remaining time (4 attempts)
Or max unbroken hspu (3 sets)
or max unbroken DB press (3 sets)

12-10-8
DB Strict Press
DB Row 3x Double Under

Strength 3 Max Sets
Bodyweight Bench Press
Rest 3:00 Scale: 75% or 50% of BW


AMRAP 4 Minutes x 3
20 Double Unders
10 SDLHP 75/55lbs
20 Double Unders
10 STOH 75/55lbs
Rest 2:00 beween AMRAPs, resume where you left off

Feel: Conditioning
Pacing: Reach
Target Score: 9+ Rounds
Firebreather Score: EMOM or Faster

Scaling:Double Unders: :20 of Practice or Single Unders
SDLHP/STOH: Should remain UB for the entire workout or reduce weight.

Today is an excellent day to remind athletes “just because you can, doesn’t mean you should.” The barbell weight will be very enticing for athletes who look to go “RX”, but stimulus is more important. Athlete must be able to move the barbell fast, unbroken, and with quality ROM for the entire duration of the workout if they are performing it RX.

Going to get upside down today. UNLESS you do not want to go upside down, then this will be overhead pressing session of the strength portion

Quick handstand progression video. There is more than one to do this. Facing the wall like this or walking away from the wall is another option. We will work with you where ever you are at in you journey of going upside down including handstand push ups. If you have walks you will go for 10-15 minutes max distance. rest, retry..
Check out this video here.
Team Misfit Gyms on Instagram: “Teaching athletes to Handstand Walk is actually quite a bit easier than you may think! This week Hunter and Sherb talk through an easy way…”

Wod Partner option or solo option
Partner option

AMRAP 24 Minutes with a partner, split anyhow
60 Lateral Burpees Over Sandbag
70 slam ball Squats heaviest ball possible for your team
80 Calorie Row, ski or bike
90yd HS Walk Or 20 wall walks or 30 HSPU or 30 double DB presses

Solo version. 24 min amrap. cut the reps in half but take a 2 minutes break after each movement is completed.

Scaling:

• Lateral Burpee: Scale reps for less conditioned teams, or allow them to perform regular burpees
• SB Squats: Should allow athletes to perform a minimum of 5 reps at a time
• Calories: 800m Run (together)
• HS Walk: reduce distance or cap athletes at 4 minutes of walking, or substitute 20 Wall Walks total
  
  HS Walk is 270 feet. slamball squats are intended to be bear hug. If slamball you want is unavailable, a double DB or double KB front squat works great (50/35 for DBs or 53/35for KBs would be the “Rx” weight equivalent).

Warm Up
1:00 Squat Hold
Then
400m Run
Then
15-12-9
Light Power Clean
Jump Squat Gymnastic Kips

EMOM 3 Minutes
3 Power Cleans
EMOM 3 Minutes
2 Power Cleans
EMOM 3 Minutes 1 Power Cleans
 Athletes should build across the entire 9 minute clock they have for today’s strength work. make your own jumps in weight, but if form gets bad drop back in weight. “starfish” is something we do not want to see at any point (extremely wide feet in the receiving position

Wod-
50 Air Squats *Watch these reps! full range of motion
then
8 Rounds
8 Pull Ups
4 Clean and Jerks 115/75lbs

Feel: Conditioning/Gas
Pacing: Sustain
Target Score: 8-12 Minutes
Firebreather Score: Sub-6 Minutes

Scaling:
Air Squats: Reduce reps before ROM, should not exceed 2:30 of work for the most reconditioned athletes, but will likely be 1-2 minutes for most.
Pull Ups: No more than 2 sets at any point, otherwise jumping pull ups will elicit the stimulus we want today.
Clean and Jerks: athletes should have a weight they could do touch and go for 3-4 rounds before having to switch to singles, but they must remain fast.