3:00 Row or Bike, or 800m Run
3:00 Banded Glute Activation*

*Every :30 perform 5 Jump Squats
30 S-leg Glute Bridges (15/leg)
30 Russian KB Swings 53/35lbs for maximum hip extension/explosiveness.




Strength. When you see 5×5 back squat on the board, especially ending with a 5 rep max, you should be as nervous as when you see a really tough wod. When done correctly you really do not need and extra work in an hour. WIth the proper warm up and really pushing challenging weight on these you should be spent after the hour.

Back Squat

5-5-5-5-5 First set should be around 70%. Add weight after each set, building to a 5RM.

Extra if you need/want it

3 rounds of warm up- :20 second bike sprint… 40 second rest

Then

For Time
65/40 Calorie bike
3 minute cap

Every :90 for 6:00 (4 sets)
40 Single Unders
6 Light Power Cleans
6 Light Push Presses

Conditioning Test
“Captain Thunderpants”
On a 32 Minute Clock:
10 Rounds
200m Run
10 Bar Facing Burpees
5 Power Cleans 135/95lbs
Time Cap: 24 Minutes
Then, from 24:00 – 32:00:
Find a 1RM Shoulder to OH- from the rack

—
Scaled
On a 32 Minute Clock:
8 Rounds
200m Run
10 Bar Facing Burpees
5 Power Cleans 95/65lbs
Time Cap: 24 Minutes
Then, from 24:00 – 32:00
Find 1 rep max shoulder to overhead

Feel: Cardio followed by a Heavy lift

Pacing: Sustain

Target Score: 18-24 Minutes

Firebreather Score: Sub-18 Minutes

Scaling

• Use appropriate test
• Power clean weight should be light enough to perform sets of 5 touch and go, but singles are acceptable as a strategy.

Coach Focus: The conditioning test for this phase is meant to provide a stimulus where everything is just do-able enough to stay moving at a quick sustainable pace. No individual set in today’s class should exceed 1:15 to complete. This workout is intended to be completed by many athletes under the cap, but not all.

Additional Notes/Resources: If athletes complete the 10 rounds early, they may begin the 1RM Shoulder to OH portion, and still have until the 32:00 mark on the clock. The Shoulder to OH may be performed anyhow, but we recommend a split jerk. Bar is taken from the rack.

2 Rounds
:20 Deadhang from Pull Up Bar
10 Scap Pull Ups
10 Ring Row
Then,
2 Rounds
250/200m Row
15 Jump Squats
4-8 Strict Pull Ups or Banded Strict Pull Ups

Gymnastics Test
“Buzz Smiteyear”
For Time
Row 800/700m
60 Box Jump Overs 24/20″
50 Chest to Bar Pull Ups
40 Thrusters 95/65lbs
30 Bar Muscle Ups
Time Cap: 16 Minutes

—

Scaled
For Time
Row 800/700m
60 Box Jump Overs 20/16″
50 Pull Ups
40 Thrusters 75/55lbs
30 Chest to Bar Pull Ups
Time Cap: 16 Minutes

—

Beginner
For Time
Row 600/500m
40 Hops over Barbell or box step overs
30 Jumping Pull Ups
30 Thrusters 45/35lbs 20 Banded Pull Ups (most challenging version of pulling possible)

Feel: Muscular Overload/Gas
Pacing: Sustain
Target Score: Get to the final gymnastics movement before the time cap
Firebreather Score: Finish before the time cap

Scaling: see Scaled/Beginner options.

• Pull ups should not exceed 5 minutes to complete.
• The goal of this workout is for everyone to get the chance at Bar Muscle Ups with only the very best potentially finishing under the cap.

The first gymnastics pulling movement should be the “easier” of the two that the athlete performs. We have an Rx/Scaled/Beginner option because of the variance in gymnastics abilities, but there’s a good chance athletes will get stuck on the pull up bar which is acceptable because it’s a gymnastics test. Consider staggering start times by roughly 4 minutes, allowing time for athletes to row and spread out on the pull up bars/bar muscle up stations.

Workout is “for time” just so there’s no chance anyone gets back on the rower, but the majority of athletes should get time capped. The vast majority of athletes should get to the Bar Muscle Ups and have some time to work or attempt their first reps.

It’s here. The next strength cycle. Back to basics, getting strong with Deadlifts!

4 Minute Row
2:30 Easy
1:00 Moderate
:30 HARD
Then,
20 Leg Swings, per side, Front to Back
Then,
2 Rounds
3 Inchworms
10 Russian KB Swings, AHAP

Lifting Test
Deadlift
5-3-3-1-1-1
Start around 60-70% and add weight each set, building to a 1RM for the day. Athletes may perform additional singles as needed.
*After each set, perform 10 Russian KB Swings @ 70/53lbs for maximum explosiveness.
Kettlebells swings are a hip hinging exercise.

Wod-
12 Minutes (4 rounds) Fight gone bad style
1 Minute max reps toes to bar or sits ups
1 Minute max rope climbs or pull. or partial climbs
1 Minute rest

some will start on rope, some on toes to bar. If you we have a bunch of rope climbers in a class we can stagger start by 2 minutes

Sunday Funday

Wod 10- Minutes with a partner
20 Thrusters 95/65
30 cals

Rest 5 minutes

Wod 2 14 Minutes
14 hang power cleans, 135/95
18 Burpees
8 bar muscle ups

Wod 3
3 rounds for time
Run 400 together
50 PERFECT airsquats to a wall ball.