Its a sprint day. DO NOT half ass the warm up. This is a high volume of sprints. Sprinting is a piece of work that we should all be doing, but don’t do it often enough. You will get out of this exactly how much you put into it. If you are early go get a longer slower run in before class starts. If you cant run we will rower sprint at little bit longer interval

400m Run (Get faster every ~100m)
Then,
2:00 Mash Calves. Per side
20 Leg Swings per leg (front to back = 1)
50m Lateral Shuttle (25m in each direction)
25m Butt Kicks
25m High knees
Then
4 Rounds
100m Flying Sprints
1&R2: 75m to build, 25m sprint
R3&R4: 50m to build, 50m sprint
Walk back to the start as rest

Every 2 Minutes for 24 Minutes
Sprint 50m
Rest the remainder of the interval
The goal is for every round to be an all out sprint.
Try sub 10 seconds a sprint but make sure you are going all out.

Scaling
Preserve the sprint stimulus. 10/8 Calorie Row Sprint, 8/6 Calorie AAB Sprint

Cool Down:
SLOW 3-5 bike ride to flush out your legs. then roll calves, hamstrings. perform squats while holding onto the rig to stretch your hip flexors out, rock back and forth slightly

6 minutes EMOM
5 pull ups
10 push ups
15 squats
*if you have strict pull ups, start with strict

Strength

On a 15 Minute clock
1 Jerk Dip + 1 Split Jerk w/ Pause in catch position
Rest 1-2 minutes
Start light and add weight each set (Goal is to go heavier than May 3rd)

Good demo video here
Team Misfit Gyms on Instagram: “This Phase our skill lift is the Split Jerk, where each week we look to refine some of the more technical components of the lift with…”

Wod:

AMRAP 12 Minutes
6 Push Press 165/110lbs
6 Box Jump Overs 24/20
rest :30
built in rest on this one. Can you keep your work to rest at 1 to 1 ratio?
12 minutes is a long time try. careful on those box jumps



Extra outside please.

For time
20/14 AAB Calories
Rest 5:00
25/18 AAB Calories
Rest 5:00 20/14 AAB Calories
*all out sprints! you have a 5 minutes recovery. If can talk during you spring you are doing it wrong.

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