2 Rounds
200m Run
15 KB Swings
20 S-Arm KB Push Presses (10/arm)
:20 Hollow Body Hold

Start loading up those deadlift bars

Deadlift
1×[email protected]%
1×[email protected]%
1×[email protected]%
1×[email protected]%
1×[email protected]%
Reps are touch and go.
After each set of deadlifts, perform 3 Seated box jumps for maximum explosiveness.
Rest 3-4 minutes after the jumps.
The goal is for each set to be roughtly 2.5% or simply slightly heavier than last week.

Wod
AMRAP 20 Minutes
25″ HS Walk or 2 wall walks or 10 strict DB presses
9 Lateral Bar Burpees
8 OH Squats 135/95lbs
9 Lateral Bar Burpees

Sunday Funday Partners —– changing it up, your partner is your friendly competition today

Wod 1-
16 Minutes (8 rounds each)
We will set up the timers on the rowers/ski so your transition is built in. Write your cals down each round, you are trying to get more cals than your partner

ALT Rounds
Partner A :45 second row- 15 second transition
Partner B :45 second row- 15 seconds transition
Each do 8 rounds

Wod 2-
10 Minutes Alternating every minute
Minute 1 Partner 1- Max rep wall balls for a minute
Minute 2 Partner 2- max reps wall balls for a minutes
*so you will be working a minute, resting a minute

Wod 3-
You will each need a bar for this
5 Minutes
Run 400
and in remaining time max reps Power Cleans 185/135 or 135/95 or 95/65

8am- Machines are back
15 Minutes per station.
Doesnt matter where you start

Part A
15 Minutes for cals- one partner works, one partner rests. switch every 10 cals
15 minutes for cals on a different machine. one rests, one works- switch every 10

Part B (everyone does part B last)
10 Minutes.
Run alternating 200m with your partner.

9am
Partners

AMRAP 12 minutes of:
10 Burpees
10 Wallball Shots, 20/14

3 Rounds for time of:
75 Double-unders
10 Deadlifts, 315/205

21-18-15-12 reps for time of:
Chest-to-bar Pull-ups
Box Jumps, 24″/20″
Calories, Air Bike

Alternating EMOM 6:00
150m Run
10 Ring Rows 10 S. DB Box Step Ups (HEAVY)

Strength/skill is after the wod today

All weights and box heights are RX today. This one is about getting the correct stimulus of the workout, and to do that you will want to finish close to the suggested times.

Feel: Muscular Overload
Pacing: Sustain
Target Score: 15-20 Minutes
Firebreather Score: Sub-15 Minutes


For Time
15 Strict HSPU
14 Farmer’s Hold DB Box Step Ups
13 Strict HSPU
14 Farmer’s Hold DB Box Step Ups
11 Strict HSPU
14 Farmer’s Hold DB Box Step Ups
9 Strict HSPU
14 Farmer’s Hold DB Box Step Ups
7 Strict HSPU
14 Farmer’s Hold DB Box Step Ups
5 Strict HSPU
14 Farmer’s Hold DB Box Step Ups
3 Strict HSPU

Box (or stacked plate) 20/16″
DB: 30-70s

Scaling

• SHSPU: Multiple sets are acceptable. Should not exceed 5 sets or roughly 1 minute of work in any round, otherwise reduce rep scheme (7-6-5-4-…1, or 6-6-6-6… etc). Modify to kipping a small elevated target for Strict HSPU, kipping HSPU, Seated Strict Presses with lighter DBs, or a push up variation work too, just maintain the Muscular Overload stimulus.
• Step Up: Should remain steady and challenging throughout. Push athletes to use a heavier weight than they want, but athletes should be able to do these in 2 sets.

Coach Focus: MetCon has 84 step ups and 63 strict HSPU. The Step Ups are two DBs, step up (standing all the way up at the top) and then down, not over. The DBs are meant to be heavier than the usual step up/over weight, but note the shorter box. We want the step ups to be a grind. SHSPU are programmed a higher volume than most are used to and for today’s class is 100% acceptable for athletes to work through many sets to finish the SHSPU. For athletes w/o SHSPU, kipping, seated strict presses or deficit push ups are all excellent scales

Strength/skill
5 Rounds
1:00 Max Strict Pull Ups
Rest 1:00

3 Rounds
:10 HARD Row, :50 Moderate
Then,
3 Rounds
10 Plate Ground to OH, 25lbs or less
:40 Wallsit

Deadlift
1×6@65%
1×5@75%
1×4@85%
1×[email protected]%
1×1@90%-95%
Reps are touch and go.
After each set of deadlifts, perform 10 Double Russian KB Swings for maximum explosiveness, 53s/35s or less
Rest 3-4 minutes after the swings. The goal is for each set to be roughly 2.5% or simply slightly heavier than last week.

Goal is to make the slightly heavier barbell look as good as it did in Week 3. Coaches should watch your athlete’s leg drive on each rep. Athletes who leave their hips high (after the first rep, meaning that their first DL is fine but their following ones in that set look more like RDL’s) will struggle to create leg drive on subsequent reps.
Additional Notes/Resources: The explosive movement that follows each set of deadlifts is meant to augment the explosive hip extension we are looking to improve this phase. This does not need to be done immediately after each set, but within :30 – :60 after the set is completed

Accessory
AMRAP 10 Minutes not for score!! qaulity movement with a purpose
:45 Farmers Hold 30s-100s
10 banded Hamstring Curls
10 Empty Bar Good Mornings (Tempo on the way down, fast on the way up)

Extra outside

8 Rounds
5 Band Pull Aparts
10 Cossack Squats
20 Lateral Box Step Overs
20′ HS Walk (15 second DB hold overhead is the sub)