NO EARLY CLASSES. First class is 9am
Other classes are 10am, 4pm,5pm, 6pm. NO 7pm
Open gym between class hours. come in anytime and do this wod.
Remember Monday starts retest week for this last phase. We aren’t throwing any heavy weights around for a day or two.

Workout out of the day is a hero wod Jerry. Come in and get it done. You will have time to work on some skills before or after you complete this wod.

“Jerry”
Run 1 mile
Row 2000m
Run 1 mile

Normal class times at 5am, 6am, 9am and 10am
Open gym from 7am to 9am, and 11am until 5pm
We are closing right at 5pm so have your workout done by that time.
Coach will be here from 11 to 5pm to help you out

Retest week from this phase starts on Monday! Rest up

A long workout today so you don’t feel too guilty about partying tonight.

In any order (30 Minute cap)
2021 Meter Row
1 Mile run (or 1600m on ski erg)
75 wall balls
75 walking lunges no weight
50 DB snatches alternating
50 Double unders
25 pull ups
25 Single arm alternating man makers
Dumbbell 50/35

Warm up-
Be on time today. We will do a few round of light front squats and some short run intervals then we will jump right into this. You will have time to build to a heavy weight before the clock starts

On a 21 Minute Running Clock:
From 0:00 – 7:00 Find a 5RM Front Squat
From 7:00 – 14:00 Find a 3RM Front Squat
From 14:00 – 21:00 Find a 1RM Front Squat

Wod
AMRAP 7 Minutes
12 Toes to Bar
10 S-Arm Devil’s Press
8 Pistols
Rest 2:00
AMRAP 7 Minutes
12 Pistols
10 s- arm devil press
8 Toes to bar

Scaling:-Pistols: preserve the ROM with the pistols by using a band or box to sit to. Toes to Bar: scale to hanging knee raises or ab-mat sit ups. Athletes should be able to complete the prescribed reps in no more than 4, 3, and 2 sets in each respective AMRAP.-Devil’s press weight is meant to be the standard 50/35lb DB and should allow for steady, consistent movement. Athletes may switch hands each rep, or do half on one are before switching.

All conditioning today!

Warm up
AMRAP 6 Minutes
25 Single Unders
10 Hang Power cleans + Strict Press (empty bar or very light weight
5 Strict Pull Ups or Ring Rows
:30 Deadhang from Pull up Bar

For Time
100 Double Unders
15 HSPU
15 Hang Power Cleans
15 HSPU
100 Double Unders
12 HSPU
12 Hang Power Cleans
12 HSPU
100 Double Unders
9 HSPU
9 Hang Power Cleans
9 HSPU
Barbell: 165/115lbs

Scaling:-HSPU should be done in 1-3 sets every time, but fewer sets to start. Consider scaling to 12-9-6 or some reduced volume rep scheme first. 3-2-1 wall climbs, pike HSPU, or push ups are good scaling options if HSPU aren’t there yet. -Hang power cleans should be 2 sets or less each time. -Each set of double unders should not exceed 2:00. Reduce reps, allow for 1-2 minutes of attempts as long as they are at a fast pace, or modify to singles

Extra, grab a friend and alternate on the bike. Set rest time doesnt have to be exactly 3 minutes. Looking for nearly full recovery before you jump back on the bike.
For Time
27/18 AAB Calories
Rest 3:00
21/15 AAB Calories
Rest 3:00
15/12 AAB Calories
Rest 3:00
12/9 AAB Calories

Warm up
10 Snatch High Pulls
10 OHS
10 High Hang Squat Snatches
10 Low Hang Squat Snatches
10 Full Squat Snatches

Strength
Squat Snatch
8×1 @ 85%+
Drop and Reset

Wod
AMRAP 2:00
300m Run
Max Reps Push Press 135/100lbs
*Rest 1:00 after each AMRAP
Continue with the AMRAPs until you have completed 60 Push Presses

Scaling:-Reducing run distance to allow for ~:45/round of Push Press. Athletes should run hard, but not maximally so ensure they can pick their barbell right up and get to work. -Athletes should be able to perform at least 12+ reps with their weight when fresh, and should be getting a minimum of 8 reps per interval

Target score of 5-6 intervals. Cap at 7 intervals.