Endurance with a partner
one partner working at a time
100 Burpees
2500 meter row
50 Burpees
2500m ski
25 Burpees
800m run together. Time stops when both partners are back

9am and 10am
3 Rounds for time of:
400m run
15 Thrusters, 95/65

2 Rounds for time of:
40 Hand-release Push-ups
20 Deadlifts, 225/155

4 Rounds for time of:
25 foot Handstand Walk (or 10 hspu or 10 db presses)
3 Rope Climbs, 15 ft. (scale to 2 or 1, or do 4 rope pulls from the floor)

Warm up
200m Run
20 Power pos. power snatch
200m run
20 hang pos. power snatch

Take the next 15 minutes to work up to a heavier double hang snatch. The wod is 24 Minutes so we are starting that at :30 after each class

Wod-
Amrap 24 Minutes
10 Toes to Bar
10 Hang Power Snatches 75/55
250 meter row or ski
Rest 2:00

*the 2 minute rest should allow for big and mostly unbroken sets especially early on. Looking for close to 1 to 1 work to rest, maybe a little over 2 on the work

Extra work
Every 3 Minutes for 21 Minutes
30 Double Unders
4 D-ball Cleans ahap
30 Double Unders
8 d-ball clean ahap

Every 2 Minutes for 8 Minutes
100m Run
10 Scap Pull Ups
5 Ring Rows
8 DB Snatches (lighter than workout weight)

Retest

Gymnastics Retest
3 Max Sets of Strict Pull Ups
Rest 3:00 between attempts First set must be a true max rep set.

Retest

Metcon Retest- last tested Wednesday April 21st

“Cardio-B”
For Time
Run 300m
20 Alt. DB Snatches 50/35lbs
Run 300m
30 Alt. DB Snatches 50/35lbs
Run 300m
40 Alt. DB Snatches 50/35lbs
Run 300m
50 Alt. DB Snatches 50/35lbs
Run 300m


Target Score: Faster than last time. (Last tested on 4/21/21), First time? 11-16 Minutes
Fire breather score: Faster than last time. (Last tested on 4/21/21), First time? Sub-10

RETEST DAY
3:00 Banded Glute Activation
Then
20 Cossack Squats
Then 2 rounds
:20 Hollow Rock
:20 Superman Hold
:20 Hollow Rock
Then
2 Rounds
:10 AAB Sprint Rest as needed to sprint again

Interval Test (last done Friday April 23rd)
“Wallballs And Prayers”
AMRAP 4 Minutes
12/8 Calorie AAB
18 Wallballs 20/14lbs
Rest 2:00
AMRAP 5 Minutes
12/8 Calorie AAB
14 Wallballs 20/14lbs
Rest 3:00
AMRAP 6 Minutes
12/8 Calorie AAB
10 Wallballs 20/14lbs


Target Score: More than last time (Tested on 4/23/21) or 3+/4+/5+ Rounds
Fire breather score: More than last time (Tested on 4/23/21) 4+/5+/6+ Rounds
Scaling

• AAB Calories: Should not exceed :60 at any point
• Wallballs: Never more than 2 sets. Scale weight before reps

pick a pace that feels “too aggressive” with the goal of “hanging on” as long as you can. Overreaching is a MUST for growth. Get out of your comfort zones

750m Row:
(250m moderate,  250m HARD, 250m easy)
Then,
10 Strict Press
5 Good Mornings
10 Push Press
5 Good Mornings
10 Split Jerks w/ Puase in dip and catch
5 Good Mornings

Strength
Find a 1RM Split Jerk

Wod
10 Minute AMRAP
10 Clean and Jerks 135/95lbs
20 Box Jump Overs 24/20″

Target score 3 Plus rounds
Firebreather 6 rounds

Tips- Eliminating all unnecessary movement in all wods is something everyone can work on
-Stop walking far away from your bar. It’s too easy to stay away from it once your 10 feet away
-a little chalk is good, too much chalk is usually just a way to get away from your bar for a few seconds.
-Control your bar down to a degree. If your bar bounces 5 feet away its really a pain in the ass to walk to and reset for your next lift
-box jump over- stay low, stay efficient. Should not take more than two steps to turn around and start your next jump