Weakness Warm Up:
Pick one of the following:
100/70 Calorie AAB
2K Row/Ski
1 Mile Run
10 Minute Cap With the weakness warm up the goal isn’t to try and necessarily PR but get more comfortable on “longer” monostructural tests. Be steady for the first 3/4’s and then if they’re feeling good, to end strong, or merely finish if you are not.

Every minute for 3 minutes
6 Scap Pull Ups into 2-6 Strict Pull Ups
then,
Every Minute for 3 Minutes
7 Gymnastic Kips
then,
Every :30 for 1:30 3-5 Traditonal Kipping Pull Ups

Wod- We are going to ask you your “game plan” before you start this wod whether you are doing chest to bar pull ups or a variation of a pull ups. Stick with your plan. 99 percent of us will not be going unbroken on this and for those that can it’s probably not the best idea.


For Time
18 Chest to Bar Pull Ups
35 Wallballs 20/14lbs
15 Chest to Bar Pull Ups
30 Wallballs 20/14lbs
12 Chest to Bar Pull Ups
25 Wallballs 20/14lbs
9 Chest to Bar Pull Ups
20 Wallballs 20/14lbs
6 Chest to Bar Pull Ups
15 Wallballs 20/14lbs

Target Score: 12 – 18 Minutes
Fire breather score: Sub-10 Minutes

Scaling
Chest to Bar Pull Ups: Should never exceed 3 sets, scale to pull ups, jumping pull ups or rings rows if you need to
Wallballs: Should never exceed 4 sets in any round

2:00 4-way Banded Glute Activation, 5 steps per direction + 3 squats after each direction
20 Lateral Squats
30 Russian KB Swings 53/35lbs
Then,
EMOM 5 Minutes, both in the same minute
Run 100m (increasing speed and running hard for at least he last 2 minutes)
6 Explosive Jump Squats

Strength is an all day event today.
***EVERYONE keep your box height at 20 inches or lower (jump to plates for lower) OR just jump as high as you can for 5 reps after every squat. It ‘s week 2 of Post Activation Potentiation (an explosive movement after a heavy lift)
You are not trying jump and tuck your legs up like you are trying to get on top of a very tall box. You are trying to jump as high as you can. jump way above the 20 inch box and land on it. theres no reason to use a higher box on this jump. You can even jump as high as you want without a box.

Back Squat
5-5-3-3-3-2-2
Immediately after each set, perform 5 explosive box jumps.
Rest 3-5 minutes after the box jumps. Start at 75% and add weight each set, ending at a heavy double or 2RM. Goal: sets of 3 are slightly heavier than last week. Attempt to hit the set of 2 you hit last week for 2 sets, or heavier (may go for 2RM if it feels good).

Extra work- Please pull the rowers outside if you are going to do this

5 Rounds (15 minutes total)
2:30 Row for Distance
Rest :30
R1-R2: 20-24spm
R3-R4: 26-30spm
R5: Open

2 Rounds
200m Run
15 Scap Pull Ups
16 Box Step Overs (have athletes practice the lateral step over without weight)

We are going to practice muscle ups skill progressions or pull up progressions depending on what you are currently working on

2 Rounds
5 False Grip Ring Rows
3 Rounds
5 Low Ring Transitions
2 Rounds
3 High Ring Transitions

OR for pull ups
2 sets of 30 seconds accumulated hanging from bar
2 sets of max ring rows
2 sets of banded pull ups (looking for number between 5 and 10)

Workout (Muscle up or MU progression version)
14 Minute Amrap
3 Muscle Ups (rings is rx, if you have bar but not rings go for ring attempts, if you have bar but just a few scale by number or go for attempts, if you almost have bar use a band or go for the progression of jumping into the bar, big kip, knees up, hip to bar)

6 DB box step overs
2 Muscle Ups
6 DB Box Step Overs
1 Muscle Up
6 DB Box Step Overs
RX: 24/20″ Box, DB: 50/35s (2 DBs)

Workout (pull up verison)
14 minutes amrap
3 pull ups or jumping pull ups or 8 ring rows
6 DB Box Step Overs
2 jumping pull ups or 6 ring rows
6 DB Box Step Overs
1 jumping pull up or 4 ring rows
6 DB Box Step Overs

Warm up
AMRAP 8 Minutes
10 A-Frame Toe Touches
6 PVC Pipe Pass Throughs
200m Run/Row, increasing speed each time

Strength For Time (goal is sub 10 minutes but we have a 12 minute time cap. Get something to write with because you will lose track of reps on this if you dont.

150 Russian KB Swings 70/53lbs*
Rest as little as possible between sets
*Must be done in sets of 15 or greater. That is how you scale this. if you cant hit 15 unbroken take the weight down.
*newer athletes shoot for 100 and see how you feel
Before anyone balks at today’s strength work, we’ve seen time and time again that the most effective way to increase strength is by getting in better shape. The Russian swing also done a great job of forcing violent hip extension AKA speed and power, two hallmarks of strength expression. Work on your hip hinging so you arent relying on your arms for this movement

Conditioning
Every 2 Minutes for 14 Minutes
150m/125m Row/ski AFAP
*bike would be 20 second sprints with a 1:40 rest. for cals

Sunday are looking pretty light for attendance compared to how many people are signed up for class

Sunday Funday
We did this a month ago, try to get your partner in here to see if you can beat your old time

Sunday Funday

The girls! running clock. get after it

Grace, Helen, Karen

Split the work however you want, start the entire workout with an 800m partner run straight into

Grace 30 Clean and Jerks for time

-then-
Double reps Helen

400 meter Run (Run together)

42 Kettlebell Swings 53/35

24 Pull-Ups

Then Karen 150 wall balls