Warm-Up
For Quality
2 Sets (8 Total Intervals)
40 seconds @ Each Station
20 second Transition
-Line Hops (Lateral + Forward and Back)
-10 Hollow Rocks + Alternating V-Ups
-Inchworm Push-Ups-Jumping Pull-Up + 3 sec Eccentric

Skill
Ring muscle up skills
*we realize that not everyone may not be interested in learning a ring muscle up but these progressions are very helpful. Working on ring dips or holds and strict pull ups are both great skills to have

“Taking it to the Bank”
6 Sets
18/13 Calorie Echo Bike
15 GHD Sit-Ups ***
5 Ring Muscle-Ups
Rest 2:00 between sets
Don’t do over 2 or 3 sets of these if you havent done them in a while. sit ups, a lower number, or just going to parallel are great options
Level 2:
6 Sets
15/11 Calorie Echo Bike
15 V-Ups
7 Strict Pull-Ups + 7 Strict Ring Dips
Rest 2:00 b/t sets
Level 1-
less cals, 5 strict pull ups and push ups for dips

Goal: Complete each set in under 2:30/set, 15:00 working time,

25:00 Total time including rest

Time Cap: 30:00

Stimulus: Gymnastic Conditioning / Midline Emphasis

RPE: 7/10

Primary Objective: Complete each set of Ring Muscle-Ups unbroken

Secondary Objective: Complete the Echo and GHD Sit-Ups in sub 2:00 minutes

The workout will start with athletes jumping onto a 18/13 Calorie Echo Bike. The goal for the Echo will be to hold this in the range of 45-60 seconds, which will allow enough time to transition into the GHD and complete a set of GHD Sit-Ups in 45 seconds or less. We can sub short range of motion GHD Sit-Ups, V-Ups, Medball Weighted Sit-Ups, or 20 Abmat Sit-Ups as great alternatives for the day. This will lead us into the primary objective of the day with our set of Ring Muscle-ups, which is meant to be done under light fatigue with slight interference from the GHD Sit-Ups. Because this is week 1 of the cycle, the sets are smaller here and the interference is minimal.

PRVN Recovery #2
1:00 Child’s Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
5/5 Side Lying Thoracic Rotations

Welcome to the ‘Hercules’ cycle!
This 12 week cycle, broken into two 6 week progression blocks, will continue to build on the technical weightlifting work and top end front squat strength we built in Achilles. We will now start to focus on slightly higher volume strength and weightlifting sets in the 3-5 rep range. Our overarching goal here is to develop a bulletproof base of strength.
We will doing a whole bunch of traditional old school crossfit but our focus lifts will be
-3RM Hang Snatch & 3RM Hang Clean + Jerk
-5RM Bench Press
-3RM Back Squat
-3RM Deadlift

We are introducing weekly challenges. For each challenge there will be a male winner, a female winner, then we will randomly pick a third winner from everyone that participated in the challenge.
This weeks challenge is a 2k row! This has to be done at the gym before or after class, out of the way of class. Also don’t skip class just to do this 2k row. Do it as extra work for the day.

Warm up
3 Rounds of 30 seconds on, 30 off
Machine of Choice
– Plank Shoulder Taps
– Extended Reverse Plank Bridge
– Deep Squat with Thoracic Rotation
– empty bar squats

Strength Back Squats
(as always we will give you time to get some weight on the bar)
Then
Every 3:00 minutes x 5 Sets
3 Back Squats @ 70%+

The goal is to end at close to 90% for close to or at a 3RM for the Day. If you add 5% on each set you will end at 90%. If you are feeling good today, add a little more on the first few sets to set yourself up with the opportunity to hit close to 95%.

8:00 AMRAP
6* Power Snatch
12 Back Rack Reverse Lunges
Load 95/65lb, 43/30kg
*Add 2 Reps to the Power Snatch Each Round

Goal: ~5 Rounds (Round of 14 Snatches)

Stimulus: Barbell Cycling and Unilateral Muscular Endurance

RPE: 8/10

Primary Objective: Complete the Power Snatches as sets of 4+ TnG Reps at a time.

Secondary Objective: Complete each set of Back Rack Reverse Lunge
This workout is meant to target barbell cycling and leg endurance. The focus here will be to work on TnG Power Snatches into Back Rack Reverse Lunges. On each set we should see a good set of TnG Reps, then drop the bar and hit the final rep as a single before Back Racking the barbell for the lunges. The expectation is that the rounds start close to 1:00 and start to bleed up towards 2 minutes as the Power Snatch reps increase. With this being 8:00 minutes long we can see some athletes get through those 14 Snatches and try to finish the Back Rack Lunges to complete that 5th round within the time frame.

PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Child’s Pose

Wod 1- 10 minute amrap- alternating rounds- good little warm up workout
5 pull ups
10 push ups
15 squats

Wod 2-12 Minutes Amrap
Split how want
400 M Row
10 Power Cleans
10 shoulder to overhead
**** add 3 Power cleans and 3 shoulder to overhead every round

Wod 3-
10 Minutes amrap-split how you want
20 Burpees over your bar
6 rope climbs

8am Endurance-
Teams of 3-40 Minute Amrap
Teams will work through the 3 machines completing 60 Calories on each machine, splitting the cals how they want, before moving to the next machine
At 0,5,10,15,20,25,30,35 minutes mark all the teammates will stop and complete 15 sand bag cleans and 15 burpees, in that order, split how they want. only 1 partner works at a time.
You are shooting for under a minute on the sandbags and under a minute on the burpees. we can adjust the number for each team.

9am CrossFit-
Wod
3 Min Max Cal Row Buy In 
THEN 
12 Minute AMRAP 
7 Thrusters
7 Toes to Bar
10 Lateral Bar Over Burpees

Warm-Up
2 Sets, For Quality
:30/:30 Adductor Rock Backs
:30/:30 Active Deep Lunge Stretch

2 Sets
:30 Jump Rope Practice
8 Bradford Press with Lockout
10 Behind the Neck Elbow Punch Throughs
8 Reactive Quarter Squat Jumps

Strength Test
Take 20 min to Establish
Front Squat 1RM
Ideal build
5 Reps @ 50-60%
3 reps @ 65-70%
2 Reps @ 75%
1 Rep @ 80% and continue to build until 1RM

Workout

6 rounds for time
9 Thrusters
35 Double Unders
Load: 95/65lb, 43/30kg


Goal: 7:00-11:00

Time Cap: 15:00

Score: Time

RPE: 9/10

Primary Objective: Manage Your Double Unders

Secondary Objective: Unbroken Thrusters