Warm up
30 single leg rdls with a light KB
Then
6 Min Amrap
10 Ring rows
10 step ups
10 squat jumps

Strength
Tempo Deadlift
10 Minutes every other minute on the minute
3 Tempo Deadlifts

Wod
12 Minute Amrap
5 squat cleans 155/105
7 Chest to bar pull ups
9 Box jump overs

Give this one some gas pedal but sustain your pacing: Don’t crash and burn
Target score would be 4 to 6 rounds with proper scaling
-Squat cleans should be light-moderate and allow for quick singles.
-Chest to Bar should never exceed 2 sets, or scale to chin over bar or banded pull ups
-box jumps can be step ups. you have a life outside the gym. be careful

Extra
For Time 18-15-12-9-6-3
HSPU Rest as little as needed between sets.
If you need to break up a set rest 1:30 and take longer break after the set is complete at the higher numbers

This can be done with push ups if you are still working on your HSPU

Warm up
20 Pass throughs
200 M Run
10 strict press
10 Push press
20 kip swings
20 Push ups

Strength
10 sets of 3 push press at approximately 70 percent. one set every 90 seconds

Wod
20 Bar Facing Burpees
Then,
15-12-9
Toes to Bar
Push Press 115/80lbs
Then,
20 Bar Facing Burpees

Scaling:The volume of both movements should be manageable in
unbroken sets, 2 at absolute most to maintain intensity. This is
meant be a near sprint where only the gas tank stops an athlete,
not a heavy barbell or excessive gymnastics volume.

Extra work
5 Rounds, dont avoid this
12/8 cals on the assault bike
Rest 2 minutes between sets

Try to get your cals in a sprint. this is a sub 40 second effort. If you aren’t yet to the 12/8 cals in 40 seconds adjust your cals down a little bit

Can you guess what we are doing today? Probably? Can you guess why?
Why are doing a 5×5 back squat cycle. Short answer TO GET STRONG
Long answer.
1. Its measurable improvement. If you had 5 pounds a week onto this 7 week cycle thats a 35 pound improvement on your 5 rep max.. even if you miss a week or two or stay the same a couple weeks you are adding 25 pounds onto your 5 rep max. Some of you already have.
2. To gain muscle. Literally nobody has ever told me they wanted to lose muscle. The more muscle you have the more fat you burn.
3. Time under tension is great for you physically and mentally. 5 sets of 5 at a new heavier weight every week is no joke. Training like this shows you that you can push yourself out of your comfort zone.
4. As a reset for everyone! How many times have you heard us say “do x sets of this for x sets of reps, make sure its heavy!” For newer people this is a first good dose of what heavy feels like. For our experienced people this is reminder of what heavy is supposed to feel like.
5. This movement is beneficial for every other movement we do
– I could go on and on about the benefits of squatting, but I have some 5×5’s to do

Warm up-
2 rounds
200M run
10 empty bar back squats
5×5 at 90 percent of your new 1 rep max
*side note, we do want you try for 90 percent every week. There might be a point where it’s not happening. All is not lost friends. At least try 90 percent for 1 set. you would be surprised. we can adjust down

Wod 1
Amrap 6 Minutes
Row 1000m then in remaining time as many KB swings as possible 70/53
*treat the 1000m under a sprint pace, you don’t want to be laying on the floor for 30 minutes after the row and get 0 on the kb swings.

*the squats and a max effort on the 6 minute wod should be more than enough work for today.

Wod 2 Optional
*wall balls can be done outside on the targets or the side of building if you don’t have time to finish this before the next class
Every 3 minutes for 12 Minutes
30 wall balls 20/14
200 meter run
*choose a wall ball weight you can do unbroken or close to unbroken.

Teams of 2
Have all your equipment in your area so you can transition fast. This is basically a partner fight gone bad style workout. each person can have their own dumbbell. score is total reps

3 Rounds
2 Minutes max reps of single arm push press
2 minutes max reps toes to bar or sits up
2 minutes max reps single arm thrusters
2 minutes max reps burpees
2 Minutes rest

This is going to be rough. hardly any break. Only one partner working at at time. keep track of your reps and write them during the break. On the single arm work try to keep even reps between both arms. don’t use one arm the entire time and not the other.

8am Endurance
1 Mile time trial….
**If you did this last week we will have your start times posted on the whiteboard. longest mile time from last week will go first at 0:00, everyone else will be staggered after that according to their mile time. It’s a great way to PR, everyone is basically getting chased by someone and/or chasing someone else AND we will all finish around the same time.
*if you didnt do this last week go off what you think your mile time is and we will fill your start time on the board.
— Recover and run for 30 minutes at slow sustained pace. Will explain that pace before class. One pathway we don’t train enough is slow steady state cardio. today is the day to spend time on your feet. for 30 minutes, running at a pace where you can talk.

9am and 10am
3 rounds for time of:
15 Power snatches 95/65
Handstand Walk, 30 ft (sub 1 minutes hold, or 10 heavy DB push press)

Rest 5 Minutes
3 rounds for time of:
15 Toes-to-bars
30 Double Unders
5 Bar Muscle-ups (10 pull ups)
30 Double Unders

Rest 5 Minutes

3 rounds for time of:
Run, 400 m
20 Back rack lunges