Warm up and skill- please be on time so you don’t miss movement demos and progressions for the first emom

25m EMOM:
Minute 1- 6 Floor Press
Minute 2- 10 Pistols
Minute 3- 30 sec Hollow Hold
Minute 4 10 Strict Chin Ups (15 ring rows)
Minute 5- Single Arm OH KB Hold (20 seconds each arm)
Repeat 5 times.

Review rowing technique and damper settings. There’s room for improvement in this area for all of us

Wod
WOD:
18-16-12 Cal Row
100m Run between sets

*this is meant to be short at fast, all out sprint. sprint your runs and rows, we can run two heats of this if we need to.

Warm up:
2 Rounds (yes we are doing a lot of pull ups, but this is getting you ready for the Murph Wod on Memorial Day)
200 Run
10 Push Ups
10 Air Squats
10 Pull ups (strict if possible)

Strength
8 minute EMOM
5 Back Squat 70%
Points of performance-Body Position, Emphasis in knees and heels, Working to full depth even if weight has to change
**70 percent may not seem like much, but its going to be 40 back squats in 8 minutes, stick to the correct percentages.

WOD: Rx
20 Min AMRAP
21 Alt DB Snatches 50/35
12 Burpees
200 m Run

WOD-Intermediate
20 Min AMRAP
21 Alt DB Snatches 35/25
12 Burpees
200 m Run

WOD: Beginner
20 Min AMRAP
21 Alt DB Snatches 25/15
12 Burpees
200 m Run

Warm and skill work:
16M EMOM
Minute 1- 30 Sec Plank
Minute 2- 20 Sec Bar Hang
Minute 3- 10 KB RDL (10 each leg)
Minute 4-10 Jump Squats
Repeat 4 times

Skill- Chest to bar progression practice, coach will go over the progressions. If you don’t have a pull up we will go over progressions for that two. If you are absolutely amazing at chest to bars, and don’t think you need practice then do them weighted.
5 sets of 5 of whatever progression you are at-
If you have both kip and butterfly do 5×5 weighted butterfly or strict
need butterfly practice then do 5×5 of butterfly
need kip practice without chest to bar, just practice kipping 5×5 and so on….. no pull ups… we will practice negatives or 5×10 ring rows.

Review Hang Clean

Wod-
WOD: Rx
4 Rds
21 Sit ups
15 C2B
9 Hang Cleans 115/75


Wod-Intermediate
4 Rds
21 Sit ups
15 pulls up
9 Hang Cleans 95/65

Wod- Beginner
4 Rds
21 Sit ups
15 Jumping pull ups
9 Hang Cleans 65/45

Warm up:
3 Rounds
100 run
10 Lunges
6 Inchworms (Don’t worry will we show you)
10 Barbell Shrugs

Strength-
STRENGTH: Do some warm up sets with and empty bar and lighter weight
Strict Press 3×5 70%
3×3 75% 3×3 80%
Points of Performance to watch for- Body Position, Hand Location, Bar Path, Full Extension

WOD: 16 Mins Assualt Bike MAX Calories
*Every 2 mins 6 Slamball Over Shoulder
*Heaviest slam ball you can move without resting, its only 6 it should be pretty heavy. we have 20s,30s,50s a 70 and a 100 and 150.

Changing it up. going solo

Hero Wod-

“Hortman“

Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Squats
8 Muscle-ups (16 pull ups or 16 ring rows)

Scaling is by time or reps. Coach will help you scale.