4 minutes of 5 pull ups, 10 push ups 15 squats
*this number will progressively go up over the next 2 weeks so you can get some Murph practice in
Then,
3 Rounds
20 Double Unders (scale to 1:1 singles)
8 Ground to Overhead with Plate 1 Wall Climb

Building competency in gymnastics requires hundreds, if not thousands, of quality reps, which is what we’re looking for today. Each set athletes should be able to complete 10+ quality reps each set. If you are looking to increase the difficulty for your top athletes, consider elevating the feet on a box or bench.

Strength
Every 3 Minutes for 12 Minutes
1 Max Rep Set of Ring Rows

Wod
AMRAP 15 Minutes
60 Double Unders
25′ HS Walk
12 Clean and Jerks 115/75lbs

Scaling
Double Unders: :45 of Double Under practice or 60 Single Unders
HS Walk: may reduce distance to 5-20’, but should not exceed  around :30 or work. Substitute 3 Wall climbs or 50’ Bear Crawl.
Clean and Jerk: loading should allow your fittest to perform some touch and go reps each round followed by very fast singles, and should be quick singles for others. Otherwise, reduce loading before reps, each set should not exceed :90

Warm up
3:00 Banded Glute Activation Walk
1:00 Squat Hold
2:00 of Bodyweight GFYs (Lunge, Lunge, Squat)
1:00 Bike, Build in speed every :10 Then, 30 Russian KB Swings 53/35lbs focusing on violent hip extension

Back Squat
5-3-2-2-1-1-1
Immediately after each set, perform an :08-12 AAB sprint for max wattage. As soon as your wattage starts to fall off, stop. Athletes may perform a rolling start.
Start at 80-85% and add weight each set.
Goal: all three singles are 90-100% (may go for 1RM if it’s feeling good) This is the second to last back squat day – retest will be NEXT week, not in week 7!

This will be your second-to-last squat session of the Phase, so you’re feeling good, send it! Otherwise, we want athletes starting at the recommended percentages and continuing to hit 7 heavy sets of squats. you will have one more chance next week to PR

After each set, be as aggressive as possible with the Bike Sprints that follows each set of back squats. once you begin to see your wattage drop, you should stop biking. This should not feel like a “Bike Death” day – the bike is there to serve as a measure of power output after the squats, not as a conditioning tool for the day.


Extra
AMRAP 25 Minutes
Run 400m
Rest 1:00
Shoot to hold consistent splits across all rounds (within :05 every round). A good goal would be to run around your 2-3 mile PR pace.

Wod 1, you go i go
8 minutes
5 med ball cleans
5 push ups
5 Pull ups

Wod 2- Ladder
AMRAP Ascending Ladder (with a Partner) in 10 minutes;
2 Wall Ball Shots (20/14 lb) – Partner 1;
2 Synchronized Burpees;
2 Wall Ball Shots (20/14 lb) – Partner 2;
2 Synchronized Burpees;
4 Wall Ball Shots (20/14 lb) – Partner 1;
4 Synchronized Burpees;
4 Wall Ball Shots (20/14 lb) – Partner 2;
4 Synchronized Burpees;
6 Wall Ball Shots (20/14 lb) – Partner 1;
6 Synchronized Burpees;
6 Wall Ball Shots (20/14 lb) – Partner 2;
6 Synchronized Burpees; etc…

Wod 3-
4x800m run- you go, i go

8am endurance
Mile time trial
**We are warming up for this. you should not be going into a mile time trial without being thoroughly warmed up.
*if you still want to after this
3 Rounds for time with a partner split how you want
1000 M row
50 Burpees

AMRAP 24 Minutes, with a Partner alternating full rounds
8/6 Calorie AAB
4 Deadlifts 225/155lbs
2 Rope Climbs
4 Deadlifts 225/155lbs 8/6 Calorie AAB

Fun day today. WARM UP your sprints. never ever sprint without some kind of warm up

Every :90 for 4:30
10 Cossack Squats
10 Jumping Back Squats
10 Reverse Lunges
Then
1:00 Leg Swing, Right Leg
1:00 Leg Swing, Left Leg
3 Rounds
40yd “Flying sprint”
R1: 30yd building in speed, 10yd sprint
R2: 20yd building in speed, 20yd sprint
R3: 10yd building in speed, 30yd sprint

Now that we are in week 4 of POST ACTIVATION POTENTIATION you will notice that there are multiple single reps that we are asking for. By this point in the phase, athletes should have calibrated their squatting weights and should be encouraged to build to a near maximal single by the end of the set if everything is feeling good. If athletes feel good they may push for a very heavy single or new 1RM, however we want to limit the number of failed reps. There will be more opportunities to get a new 1RM, so today is better suited to making all of their lifts.

Back Squat
5-3-3-2-2-1-1
After each set, sprint 40 yards.
Rest 4-5 minutes between sets of squats.
Start at 80% or heavier and build each set. Goal: both singles are in the 90-100%+ range (may go for 1RM if it feels good).

After each set, instruct athletes to be as explosive/fast as they can with the 40yd sprint, we are looking for maximal speed. This sprint does not need to be done so shortly after an athlete squats that they cannot swap out their weightlifting shoes for something a little easier to run in. Athletes can hit their squat, change their shoes, then sprint, then rest for their next set.

For athletes who are unable to sprint without risk of injury, a short machine sprint (~:10 on a bike, no rower or ski erg) would also be effective.