All Weightlifting Today

Warm Up:
5 mins Run-Bike-Row
THEN
3 Rounds:
5 good mornings
5 Deadlifts with empty barbell
5 Hang power cleans
5 Front squats
5 Shoulder press

Take 20 minutes to build up to the weight you are going to use for the heavy singles below.
If you are not comfortable attempting heavy singles do moderately heavy sets of 3 and work on technique

Clean & Jerk 1-1-1-1-1-1-1
Rx-Aim for +/-90% for Each Set INT- Aim for +/-75% BEG-Aim for +/-55% or a weight you’re comfortable with to work on technique
-COACHES NOTES: This class will give you a chance to really break down this movement and either build to that heavy rep or drill a specific part that you know you need work on. For those who are new or may not have a 1 rep max you could also use this time to find one! If this is the first time you are building to a heavy rep make sure a coach is around to help with any adjustments before you just jump into it–

**Optional accessory work**
Shoulder Press 3 Sets of 7-12 Reps
Use the heaviest weight you can for each set.
Rest as needed between sets.

Warm up-
3 rounds
200M run
10 deadlifts with an empty bar
10 Walking lunges with your bar
10 good mornings with your bar

These 45 toes to bar will seem like nothing compared to the open.

You will have 10 mintues to build up to your working weight for the deadlift

Workout:
1 Mile Run BUY IN THEN
21-15-9
Deadlifts 225/185 INT-185/155 BEG-155/125
Box Jump Overs
Toes To Bar

Scaling options
Scale the run to finish in under 9 minutes
Then
21-15-9
Deadlifts (use a weight where you can break the 21 into 2 sets, the 15 into 2 sets and the 9 unbroken)
Box Step Ups
Knee’s to Elbows or Sit ups

FOR THOSE REGISTERED IN THE OPEN DON’T FORGET TO SUBMIT YOUR SCORES TODAY!! THE EARLIER THE BETTER, DO NOT WAIT UNTIL THE LAST MINUTE.

Warm Up:
Bike or Row for 3 Minutes
12 min EMOM
30 Seconds On 30 Second Off
-Heel Touches
-Hollow Rocks
-Plank Reaches
-No Stand Burpees

Workout:
6 rounds
10 Bar Facing Burpees
10 Push Press 95/65 INT-75/45 BEG-45/35
10 Bar Facing Burpees
Rest 3 Mins Between Each Round
-COACHES NOTES: Those going RX should aim for a time of 1:30 or less per rounds. Those adding in scales or progressions aim for a time of 2:15 or less per rounds. Make sure you are scaling appropriately so that the times are doable for you. The Push Press should be at a weight to do the 10 unbroken-

Alternate Version:(Only use if you think the burpee reps will REALLY hold you back from getting the above listed times)
4 Rounds
7 Burpees over the bar
10 push press 64/45
7 Burpees
Rest 3 minutes between rounds

Optional accessory work
Overhead Carry 3x 100 ft
Use 2 dumbbells/kettlebells. You choose the load but use the heaviest weight you can for each set. Rest as needed between sets

Warm Up:
3 Rounds
10 PVC Pass Through
7 PVC Snatch High Pulls
6 PVC Back Squats
5 PVC Good Mornings

Workout: Partner Workout
3 Rounds
40 Deadlifts 185/155 INT-165/135 BEG-135/115
30 V-ups
14 Bar Muscle-ups(Any Progression) INT-7 Chest to Bar+ Ring Dip (Pull Up-Dip) BEG-Ring Row+Bench Dip
–COACHES NOTES: Teams working efficiently at the RX weight and movements should get this done around 16:30/18 minutes. Those teams who are adding in progressions or scales should still be moving efficiently but aiming for more around a time of 25 minutes, but always pushing for less.–

Optional accessory work:
DB Glute Bridge 3 sets of 10 reps with the heaviest DB you can use. Rest as needed between sets.

8am Endurance: Looks like it might be storming. If it is we will do the rower workout that was up last week.
Row 5.. Every 2 minutes starting at 2:00 perform 15 air squats and 15 sit ups.


If its not we are testing our mile times.


9am Mobility

10 am Workout:
15-12-9
Hang Power Cleans 125/115 INT-115/95 BEG-95/65
Overhead Squats
200m Run Between Each Round
REST 5 MINUTES
9-12-15
Overhead Squats 125/115
Hang Power Cleans
200m Run Between Each Round

Variations:
With a Partner
30-24-18
Hang Power Clean 125/115 INT-115/95 BEG-95/65
Overhead Squats
200m Run Between Each Round
REST 5 MINUTES
18-24-30
Overhead Squats 125/115
Hang Power Cleans
200m Run Between Each Round
**If you can’t overhead squat, let’s switch it to a front squat. Not even close to the same thing, but we would rather have you moving weight with intensity during the wod rather than having 2 bars set up and overhead practicing overhead squats during a wod.