With a partner. 40 Minute time cap
For Time (with a Partner)
Cash-In: 1,500 meter Row
100 Wall Ball Shots (20/14 lb)
90 Deadlifts (135/95 lb)
80 Hand Release Push-Ups
70 Box step ups with one DB 50/35
60 Toes-to-Bars
50 Burpees
40 Power Cleans (135/95 lb)
30 Push Presses (135/95 lb)
20 front rack lunges 135/95
10 Thrusters (135/95 lb)
Cash out 1500 m row

8am- we are going to start with teams of 4 then wod 2 split into teams of 2
Wod 1- Waterfall style-Team of 4
22 Minutes (which will be 5 rounds each for every person) This is for total cals
1 Minute Row
1 Minutes Ski
1 Minute Bike
1 Minute rest
At 3,2,1 go (0 to 1 minute) teammate one will start rowing while everyone else is waiting,
then at 1-2 minutes they will move to ski and partner 2 starts the row
you with me here??
then at 2-3 minute mark teammate 1 moves to bike, 2 goes to ski, 3 starts the row

at 3 minutes mark.. teammate one is resting, 2 goes to bike, 3 goes to ski, 4 starts the row

This one is easier to just start than to explain.
you will be working 3 minutes every round and resting 1 minute basically, just cycling through the machines with team.

5 Minute break after this one, then wod 2 in teams of 2
20 Minutes
10 Minutes on a bike for cals switching when you want
10 minutes on a ski or row switching when you want

9am- solo or with a partner
5 Rounds for time of:
20/15 Calories, Air Bike
10 Deadlifts, 225/155

3 Rounds for time of:
30 Front Squats, 75/55
30 Push-ups
10 Bar Muscle-ups

5 Rounds for time of:
30 foot Handstand Walk (or 12 HSPU)
5 Split Jerks, 205/145 ( can take from the rack)

*Rest 5 minutes between workouts

2:00 of Double Under/Triple Under Practice
Then,
10 Empty Bar Good Mornings
8 Tempo Push Ups (3-count to the bottom)
20 Unbroken Wallballs
8 Tempo Push Ups (3-count to the bottom)
10 Empty Bar Front Squats

you will have some time to get warmed up to the first set for this strength. Make your best guess at your one rep max front squat or ask your coaches what they think it might be based off some of your other lifts.

Strength
Every :90 until failure
2 Front Squats Begin at 75% of your 1RM.
Add 10/5lbs until you can no longer climb
*you can probably work in pairs on this if you are using the same max number
*we wont run much over the 24 mintues mark on this. that would be 8 sets and you should be getting pretty close to missing considering you started at 85 percent

We want athletes pushing their weights with today’s strength work, but we will stop athletes before we see a major rounding of the thoracic spine. Widening your front rack is a good way to mitigate this issue.

For Time
21 Hang Squat Cleans 95/65lbs
15 HSPU
15 Hang Squat Cleans 95/65lbs
15 HSPU
15 Hang Squat Cleans 95/65lbs
15 HSPU
21 Hang Squat Cleans 95/65lbs
Time Cap: 10 Minutes

These are hang SQUAT cleans which changes this workout considerbly compared to a power hang power. We will be watchin for FULL EXTENSION on the top of your squats. Knees and hips locked out and elbows in front of the bar. no BS reps today just to get a better time.

Feel: Muscular Overload
Pacing: Reach
Target Score: Sub-9 Minutes
Firebreather Score: Sub-6 Minutes
Scaling

• Hang Squat Clean: Reduce loading before reps. Goal should be 1-3 sets at most for all 4 sets.
• HSPU: Goal is 1-2 sets for the entire workout. Make athletes aware of total volume and objective time domain before starting to curb egos. Scale reps to as few as 7 per round, otherwise scale to a DB push press.

Coach Focus: For both the Hang Squat Clean and the HSPU we are looking for athletes to hang onto bigger sets than they would like at a loading and difficulty that achieves a muscular overload.

Extra. this has to be done outside if you are doing it because it will run into the next class

Teams of 4, AMRAP 18 Minutes
12/8 Calorie Ski
12 Toes to Bar Workout is performed waterfall style, as soon as skier moves on to TTB, the next person starts.

2:00 Mash Calves per side (or massage gun them)
Then,
200m Run
15 Burpees
20 A-Frame Toe Touches

Team Cardio Today

In Teams of 2
AMRAP 35 Minutes
1000m Run (done together)
5:00 Row for Calories (split how you want)
1000m Run
5:00 Ski for Calories
1000m Run
5:00 Bike for Calories
Split Machine as desired, athletes run together Score is total calories completed. If athletes finish on a run, 100m = 1 “rep”.

Feel: Cardio

Pacing: Sustain on the Run, Reach on the Row

Target Score: 225+ calories (average of 15 cal/min), completing 3 Machines (1 round) and start the 4th 1000m Run.

Firebreather Score: 320+ calories (20 cal/minute), including calories on the Row in Round 2.

Scaling

• Run: Reduce distance, Goal is 1K to take 4-7 Minutes
• Machines: Athletes may start on different machines if logistics are an issue. If you do not have one of the machines, 1 Burpee = 1 Calorie or 10 Double Unders = 1 Calorie

Coach Focus: Coaches should partner up athletes based upon capacity for today’s workout. You want to put your fire breathers with your other fire breathers. When teams get to the machines, keep the output fast and the working time short so that calories can churn over quickly. Athletes should sustain their running pace, and reach on their rowing pace.

Additional Notes/Resources: Note the run is done together and the machine is split between partners. Coaches should feel free to give running partners a band or some sort of tether that they can each hold so partners run together the entire workout.

A lot of work to get done in class today.
2 Rounds
10 Box Jump up Step Down or all steps
8 empty bar strict press
6 burpees
4 Ring rows or pull ups

Strength.
Take a little time to build to a max strict press from the rack
Then back off that number just slightly to something you know you wont miss but will be challenging and do

6 Sets
1 Strict Press AHAP
into a Max Set of Push Presses
Into a max set of strict pull ups or a very challenging banded pull up
Rest 3:00 between sets

Wod
AMRAP 14 Minutes
Lateral Burpee Box Jump Overs 20/16″* or step ups!
*Every minute including 0:00 Run 100m
Score is total Burpee Box Jump Overs

Feel: Cardio
Pacing: Sustain
Target Score: 70+ Burpee Box Jump Overs (5/round)
Firebreather Score: 120+ Burpee Box Jump Overs (8-9+/round)
Scaling

• Run: Reduce distance to keep to <:30 of work or modify to machine. , 100m Row
• Burpee Box Jump: Reduce box height or perform lateral bar burpees

Coach Focus: The lateral burpee box jump over is harder (meaning you will get more reps in) because it’s “easier” (you don’t have to stand all the way up, and it’s a shorter than usual box if you decide to stack plates, and you are not facing it so you are cutting some distance out). find a box or stack weights that allow you to sustain your pace for a majority of the 14 Minutes.
“The open” standard is generally box facing but give lateral a try today if you are comfortable with it and go for that higher volume of work.


No extra work today. None needed. Fitness was achieved.