NEW 5 rep max squat day. We are also hitting 5×5 at 90 percent of this number later in the week. Starting to wrap this squat cycle up.
This is how we get stronger.

Strength- Find New 5 rep max

After that start warming up for the heavy cleans in the wod.
There are two versions of the wod today. We understand not everyone likes to or even should go heavy on Olympic Weightlifting movement.
If your strength is ahead of your technique, which in many cases with new athletes it is on the Olympic Lifts then you might not get a lot out of a wod that has “3 heavy cleans” as one of the movements. No worries. we will up the reps and lower the weights so you get the best possible workout in

10 Minute Amrap
3 Power Cleans 225/155
9 Burpees over your bar
Or if you are not comfortable with heavy cleans yet
10 Minutes Amrap
6 Power cleans at about 60 Percent of your 1 rM
9 burpees over your bar

Extra Work
If we have time inside…
Every 3 minutes for 12 minutes
Run 200, 2/1 rope climb

If next class is starting and extra work needs to be done outside
Evety 3 Minutes for 12 Minutes
Run 200
6 chest to bar Pull ups
6 toes to bar of knee raises

Partner Wod

Straight through, no rest.
Don’t share wall balls unless you are family.

50 Single arm DB (alternating) clean and jerk. One side of the DB hits the ground each rep. split work as needed.

Straight into
3 Rounds
Run 400 together
42 Kb swing (split how you want)
24 pull ups (split how want)

Straight into 100 wall balls for time.

Endurance
The Backwards 10k team workout. Try to have the same partner you did the first time.
Work its split, you go… I go…
2×200 (each partner runs one each)
8x 400 (each partner runs 4 each)
4 x 800 (each partner runs 2 each
2×1 mile (each partner runs 1 mile each)

8am and 9am
3 Rounds for time
15 wall balls
15 Power cleans 95/65

Rest 5
15-12-9-6-3
Pull ups
bar facing burpees

Rest 5
21-15-9
Toes to bar
Box jumps
Push press 135/95

Going to give your legs an extra long rest this week before we hit our next 5 by 5. Constantly varied right? We have been cooking our legs for the past 3 weeks.. we will be finding a new 5rm back squat monday. rest up

Warm up
3 Rounds
50 Single Unders
7 Empty Bar Front Squats
7 Empty Bar Push Presses

Strength
bench press 5 by 5

Wod
5 Rounds For Time
9 Thrusters 95/65
9 Pull ups
Run 200m



Extra work
Nasty bike work- you dont have to do this today but keep it in mind for next time you want to do something extra
1 Minute max cals, then rest 5 minutes
Next however many calories you got the first round thats how many seconds you get this round, so if you got 40 cals you get 40 seconds to attempt max cals.
rest 5 minutes.. how ever many cals you go last round you get that many seconds this round… so if you got 31 you get 31 seconds to attempt max cals

Keep going until you cant get 10 cals, then you are done. might be 3 rounds might be 6.

Warm up 2 Rounds
200M run
15 KB taters… who doesn’t like taters right? video below
Then (Coach led)
10 overhead squats
10 Power position power snatch
10 Hang power snatch
10 from the shin with the a squat

Strength is a little different today. Barbell cycling is important to get the most out of your workouts but its something we almost never “practice”
Strength today is
Every 4 minutes for 12 Minutes (3 rounds)
Round 1- Max unbroken Touch and go squat snatches at 50 percent of max
Round 2- Max unbroken Touch and go squat snatches at 55 percent
Round 3- Max unbroken touch and go squat snatches at 60 percent
*don’t put that bar down! When you put it down your set is over. example timing would be if you hit 1 minute of unbroken touch and go’s you get 3 minutes rest.. which will go by quick.
*scale to power snatch

Wod
For Time
20 Double DB Snatches
30 DB Box Step Overs
40 DB Front Squats
DB: 50s/35s
Box: 24/20

Target time will be 6 to 10 minutes. we will have a few under and a few over, that’s fine. to scale reduce the weight or box height to finish in the time range. Do a couple warm up rounds of 5,5,5 and time yourself. base your weights off that.

Extra-
Hang out the gym after class? That’s great. Grab your buddies and hit this 20 minutes extra work piece. Nothing better than a foot race.

Every 2 Minutes for 20 Minutes 300m Run (start at the true 200m mark and run to the end of the fence)