2:00 Hamstring Mash, per side
Then,
10 Single leg RDLs/side
Then,
AMRAP 4 Minutes
Row 300m (moderate pace)
8 Inch Worms
Max Burpees in remaining time

Deadlift
1×6@60%
1×5@70%
1×4@80%
1×2@85%
1×1@85-90%
Reps are touch and go.
After each set of deadlifts, perform 3 seated box jumps for maximum explosiveness. Rest 3-4 minutes after the box jumps.

The deadlift work this phase will follow the same format for entire 7 weeks. Each week will have a set of 6, 5, 4, and 1 with the goal of increasing by 2.5% each week. All sets are touch and go, but we are looking for perfect control back to the floor on each rep, including the last. Do not skip the eccentric. 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

Wod-
10 Minutes NOT NOT NOT for score. Move with purpose not for the best score on a “cool down” wod. If you are ripping through this you completely missed the point of it.

AMRAP 10 Minutes
1:00 Weighted Plank
20 Banded Hamstring Curls
15/10 Calorie Row @ Forever Pace


EXTRA WORK- Again, the hour is more than enough. Generally don’t need any extra work. If you arent showing up at least 4 days a week for regular class lets focus on that first then add a piece in. Rome wasn’t build in day. You have to crawl before you can walk… and all those other good sayings. Your first pieces of “extra work” should be practicing skills or mobility you may not have yet

10 to 15 Rounds not for time of
10 DB Box Step Ups 24/20″ w/ 50/35lbs (Single DB)
4 S. Arm Devils Press 50/35lbs

We will putting in a few extra pieces of work per week this cycle. This doesn’t mean you go half effort through your regular work to get the to extra. This doesn’t mean they are mandatory either. The hour class is more than enough work if you are focused on intensity. Any extra work needs to be done outside if there is a class coming in after you. Class has priority.

15 Pause PVC OHS (3-count pause in bottom)
Then,
2 Rounds
200m Run
8 Push Ups
8 Ring Rows 8 Empty Bar OHS

Every 2:00 for 14:00 (7 sets)
2 Tempo Pull Squat Snatches
Drop and Reset between reps Start around 60% and add weight if it looks and feels good. Goal should be to be slightly heavier than last week.
What is a tempo snatch?
Click right here to see


Every 3 Minutes for 9 Minutes
5 Muscle Ups
15 Overhead Squats 135/95lbs
Max Air Squats in remaining time Score is total Air Squats Performed, No rest between rounds

Feel: Muscular Overload
Pacing: Sustain
Target Score: 75+ Air Squats (25+ per round)
Firebreather: 120+ Air Squats (40+ per round)

Scaling

• Muscle Ups: Ideally 1 set, but can be 2 with short rest. Scale to most difficult pulling gymnastics option
• Overhead Squat: Ideally 1 set, but can be 2 with short rest. Scale to front squat if OHS isn’t feasible with mobility restrictions.
• Air Squat: Squat to box/bench

Coach Focus: We want all athletes to have a minimum of 1:00 on the Air Squat station, ensure the stimulus that is provided makes that possible

Extra work to be done outside

4 Rounds
10/7 Calorie AAB
40 Double Unders
10/7 Calorie AAB
40 Double Unders
Rest 2:00

Sunday Funday Partner Wod

Wod One.. the classic
You go I go for 9 minutes
5 KB swings
5 Goblet squats
Run to cones
Tag your partner in

Wod 2- 10 Minutes
100/80 burpee buy in split how you want (we can adjust this)
In remaining time as many reps as possible of wall balls

Wod 3
10 Minutes Split how you want
5 Pull ups
10 Push ups
15 Hang db clean and jerks (double) 70/50

*8am
Mile Time trial solo

10 to 15 minutes Full recovery then partner up for the next part..

Then with a partner Complete 4000m on a machine of your choice… with a twist. every time you switch its 4 burpee box steps up each.


9am solo or we will adjust for partner

AMRAP 5 Minutes
30 Double DB Box Step Overs
Max Rep Toes to Bar in remaining time

Rest 3:00

AMRAP 5 Minutes
30 Double DB Box Step Overs
Max Rep Toes to Bar in remaining time

Rest 3:00

AMRAP 4 Minutes
20 Double DB Box Step Overs
Max Rep Toes to Bar in remaining time

Rest 3:00

AMRAP 4 Minutes
4 Double DB Box Step Overs
8 Toes to Bar

Rx DBs: 50s/35s
Box: 24/20”
Score is total toes to bar in the first 3 AMRAPs + total repetitions in the final AMRAP.

Feel: Muscular Overload

Pacing: Sustain

Target Score: 50+ Toes to bar, 3+ Rounds in AMRAP

Firebreather Score: 80+ Toes to bar, 5+ Rounds in AMRAP

Scaling

• Step Overs: Should be able to do 15 unbroken reps when fresh. Sets of 30 should not exceed 3 minutes of work to complete, with sets of 20 taking slightly less time.
• Toes to Bar: Kipping or Strict Knee Raises. Modify to sit ups as a last resort (we want to try and keep the grip factor as well as the specific muscular overload of the legs and core).

First things first, click the ling below to watch the video so you are prepared for the strength. Fail to prepare……. prepare to fail.
Tempo Snatch Pull – Snatch Position Work – YouTube

300m Run
10 Tall Muscle Snatches
10 Tall Power Snatches
10 Tall Squat Snatches
10 Power Position Squat Snatches
10 Above the Knee Squat Snatches
10 Below the Knee Squat Snatches 3 Tempo Pull Squat Snatches (see video above)

Every 2:30 for 15:00 (6 sets)
3 Tempo Pull Squat Snatches
Drop and Reset between reps
Start very light and add weight if it looks and feels good.


AMRAP 10 Minutes
25 Double Unders
12 Wallballs 20/14lbs

CONDITIONING

Feel: Cardio

Pacing: Sustain

Target Score: 8+ Rounds

Firebreather Score: 13+ Rounds (:45 rounds or faster)

Scaling

• Double Unders: Should not exceed :30 of work at any point, so athletes may perform fewer double unders to get the practice in or scale to single unders.
• Wallballs: Unbroken every time. Ensure athletes have a ball weight that allows for this, only scaling target height for beginners.