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

8 am endurance
with a partner
16 Minutes (switch every minute) Row for cals
Followed by
16 Bike for cal (switch every minutes)
Followed by
4 800 m run (2 each, you go i go)
then
8 minutes row
8 minutes bike
Switching every minute

9am and 10am
Do 1,2, and/or 3. You DO NOT have to do all 3 workouts. Can also be done as partner wods

3 Rounds for time of:
2 Rounds of “Cindy”
10 Clean & Jerks, 135/95

4 Rounds for time of:
12/8 Calories, Air Bike
10 Front squats 155/105
12 Knees-to-elbows

For time:
40 Ring Dips, strict
*Each time you break run 400m
OR OR OR
50 burpees with a 200m run every 10 burpees




*Rest 5 minutes between workouts

3 Rounds
200m Run
10 Empty Bar Thrusters
*Add weight each round

Strength
Thruster
12-9-6-3
Sets must be unbroken.
Rx M/F should start around 135/95lbs or heavier.
Rest a couple minutes between sets AND increase weight each round

*stay upright in your squat portion of the thruster. Full violent extension of the hips to drive the bar up. Launch that bar off your shoulders by driving with your legs and finish with your arms. Core to extremity, the way your body is supposed to work. Use your big muscles (legs) first finish with your shoulders and arms.

Wod

Interval Test
“Wallballs And Prayers”
AMRAP 4 Minutes
12/8 Cals
18 Wallballs 20/14lbs
Rest 2:00

AMRAP 5 Minutes
12/8 Cals
14 Wallballs 20/14lbs
Rest 3:00

AMRAP 6 Minutes
12/8 Cals
10 Wallballs 20/14lbs

*score is total reps. Start each armap fresh on the machine, not where you left off

*scaling notes -pick a wall weight that allows you to finish wall balls in 1 or two sets.
Do not spend more than 1:20 on the cals no matter what machine you are using. scale cals back if you are spending more than that.

Target Score: 2+/3+/4+ Rounds
Firebreather Score: 3+/4+/5+ Rounds

Accumulate 1:00 in a Deadhang from Pull Up Bar
Then
2 Rounds
8 Burpees
12 Jumping Lunges
Then,
11 Shoulder Press
9 Push Presses
7 Push Jerks 5 Split Jerks

Strength/skill *from the rack
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
*our central nervous system lift this cycle is the back squat. Our skill lift is the split jerk. thing to remember
1) Vertical dip and drive
2) Violent Extension of the hips
3) learning to press under the bar rather than pressing the bar up.

Wod
*you have options!
If your legs are done for the week choose option 2. If you dont want to be super sore either choose wod 2 or scale the weight back majorly on lunges. Put what wod you did in the notes sections if you are keeping score

Wod Option 1
2-6-10-14-18
Hang Power Clean 135/95lbs
Front Rack Lunge Steps 135/95lbs

OR OR OR OR OR NOT BOTH

Wod- Option 2
2 hang cleans 135/95
100m farmer carry 50/35
6 hang cleans
100m farmer carry
10 hang cleans
100m farmer carry
14 hang cleans
100m farmer carry
18 hang cleans
100m farmer carry

Scaling
Hang Power Clean: Athletes should be able to do 15 unbroken hang cleans (when fresh) with their working weight for today’s Metcon.
Front Rack Lunges: Ideally 1 set, but not more than 2 at any point
Farmer carry- should only have to set it down once at the most
**Target Score: 6-10 minutes
Firebreather Score: sub 7 minutes rx