400m Run
Then
4 Rounds*
7 High Pulls (clean grip)
7 Tall Muscle Cleans
7 Power Position Power Cleans
First 2 Rounds with an empty barbell, then begin adding weight

Strength (20 Minutes)
3×5 Power Position Power Clean
4×3 hang from the knee
*you can drop between reps

AMRAP 5 Minutes x 3 (start at :30 after, tight timeline today. be ready)
21 Burpee Box Jump Overs 24/20″
then,
AMRAP in remaining time:
9 Deadlifts 185/125lbs
3/2 Muscle Ups
Rest 3:00 between AMRAPs.
Continue where you left off in the AMRAP each new interval.

Feel: Gas
Pacing: Reach
Target Score: 6-10 Rounds of the AMRAP
Firebreather Score: 12+ Rounds of the AMRAP

Scaling
BBJO: Scale to ensure <2:00 per round on BBJO. step over to scale
Deadlifts: may be strategically broken into 1-3 sets, however the weight should be something an athlete could easily do for 9 unbroken reps under fatigue.
Muscle ups: 1 set per round, Scale to Burpee CTB or Chin over bar pull up

Warm up
3 Rounds
10 squats
20 Pass throughs
10 Spiderman lunges
10 Hip Extensions on GHD or if you are not comfortable on GHD 10 good mornings with and empty bar.
* to execute the hip extension correctly you must ensure the hip joint is not blocked by the pad on the GHD, meaning the hips are NOT on the pad. brace your core and then squeeze your butt as hard as you can to elevate your torso

2 Quick workouts today. one solo and one team. if you don’t want to partner on the team workout cut the reps and distances in half

AMRAP 12 Minutes
24 Double Unders
8 Alt. DB Snatch 50/35lbs

Feel: Conditioning
Pacing: Sustain
Target Score: 8+ Rounds
Firebreather Score: 15+ rounds

Wod 2-
Time cap will be 5 minutes before next class starts, just chip away at it with your friends.

In teams of 3:
30 heavy med ball Cleans AHAP for you team we have 50s, 70s, 100, 150
400m Run, as a team
30 heavy med ball Cleans
400m Run, as a team
30 heavy med ball Cleans
medball cleans must be done in sets of 5.

3 Rounds
:45 Single Unders
Rest :15
Then
3 Rounds
10 Russian Swings
10 Cossack Squats (5 in each direction)

Strength- pay attention to the notes. To make this beneficial to your 5 rep max it needs to be done right.
Sumo Deadlift
2×20
For this high rep work to carry over to the 5RM test athletes must marry both their technique and their tolerance to discomfort as they pull a challenging weight for 20. First set is a lighter warm up set, second is AHAP, you can do a lot more than you think. I don’t use chalk and I am saying chalk up for this lift.

Feel: Muscular Overload, CHASE THE PUMP
Pacing: N/A
Target Score: Huge Arms
Firebreather Score: Huge Arms AND Legs

Beach Season Continues
AMRAP 15 Minutes
1:00 Max Rep Dumbbell Renegade Rows
1:00 Max Rep DB Skull Crusher (single db)
1:00 R. Leg BW Split Squats
1:00 L. Leg BW Split Squats

Move from movement to movement at your own pace. Make sure you pick a weight where you can work the entire minute.

Extra
every 2 Minutes for 12 Mintues
10-15 assault bike cals. (no more than 20 seconds work)

We are going to start posting pacing and feel guidelines for each workout. Not all workout should be scaled the same. knowing what pace and what the workout should feel like should help you choose the right movements and weights. Here are the general guidelines.

Pacing: the intended overall pace at which the athletes should attempt to move through the workout. Paces include Forever, Sustain, Reach, and Send and are defined below. 

• Forever: The pace at which the athlete could hold throughout the workout if it were an hour long AMRAP, long endurance event, or recovery piece. This pace is typically reserved for movements like running, rowing, biking, etc. where athletes switch from one pace to another, with “forever” being the place where athletes can recover the most.
• Sustain: Considering the total volume of the workout, the pace that an athlete could stay at for the entire duration of the workout whether it is a continuous effort (metcon) or not -(interval). This pace is what we would expect in a medium-to-long workout where it doesn’t make sense to go faster than is sustainable, and a consistent pace should be held with no serious drop offs. Athletes should still push hard at the end to finish strong.
• Reach: Considering the total volume of the workout, this pace is faster than the athlete would normally hold if the workout straight through. This pace will also usually apply to an interval style workout. For example, if the workout was: 3 rounds of 10 Clean and Jerks at 165/115lbs with a 1:00 rest after each set, a “Reach” pace indicates we want the athlete to perform those sets of 10 at a faster pace and/or with a different strategy (touch and go vs. singles) than if the workout were simply 30 Clean and Jerks For Time. Most of the time these workouts are shorter metcons or intervals. 
• Send: this is a reckless pace aimed at improving an athletes highest output. Athletes should not consider the total volume of the workout, only the volume of the immediate task about to be performed. These workouts are typically very short, or repeated bouts of extremely high outputs like Assault Bike or row sprints. Send it.
  ______________________________________________________________________________
  Feel: the intended stimulus, or how athletes should during and after the workout. Stimuli include Cardio, Gas, and Muscular Overload. 

• Cardio: workout is written to allow for smooth unbroken movements and fast transitions. Weights and rep schemes should allow for continuous movement with the limiting factor being how the athlete chooses to push transitions without having to stop. When scaling, coaches should err on the side of lighter and/or smaller rep schemes to ensure athletes stay moving. 
• Gas: workout written intentionally to push the athlete’s heart rate out of a comfortable range, forcing them to stop at some point due to cardiovascular overload. This is akin to the feeling of getting the wind knocked out of you and having to regain your breath. When scaling, coaches should scale athletes individually and ensure that there’s at least one place in the athlete’s workout that will push an athlete outside their comfort zone without stopping them completely. 
• Muscular Overload: workout is intentionally written to create overloaded areas of musculature with specific sets of movements and  is aimed at trying to stop athletes with extreme muscular fatigue. When scaling, coaches should recognize that these workouts will already be written to create the stimulus and should still modify movements for athletes as needed (e.g. changing regular push ups to elevated or band assisted push ups). Gymnastics movements, particularly upper body ones will create this stimulus rather quickly. 
  

Warm up800m Run or 1K Row
Then
2 Rounds
6 Push Ups
8/5 Cals
10 Jumping Lunges

Strength
Bench Press
5×5 AHAP
Build up, score in zen is best set of 5

Workout
Feel: Gas
Pacing: Reach Target Score: 4-9 Minutes
Firebreather Score: Sub-3:30 (you’ll need to sprint that first set of calories!)

For Time
21/12 AAB Calories
9 DB Push Presses 50/35s
15/10 AAB Calories
15 DB Push Presses 50/35s
9/8 AAB Calories
21 DB Push Presses 50/35s

you can use any machine for this
Want to row or ski, that’s not a bad option either

Extra-
every 3 minutes for 15 minutes
10-30 pistols.. scaling is one legged squats to bench or box, do some version of a one legged squat

9am 9am 9am 9am Sunday Funday is now at 9am

Wod 1- 8 minutes – alternate rounds with partner
5 kettlebell swing
5 goblet squat
Sprint to cones

Wod 2- 12 minutes
Split how you want
25 Deadlifts 135/95
20 No Drop power cleans 135/95
15 Push jerks 135/95
10 Burpees

Wod 3-8 minutes
4 minutes max cal row
4 minutes max cal ski