Warm-Up

1:00 Kneeling Forearm Stretch
:45/:45 Banded Front Rack Stretch

-then-

For Quality:
12:00 EMOM
Minute 1: 10/10 Banded Archer Row
Minute 2: 10/8 Calorie Row
Minute 3: 10 Alternating Box Step-Ups + 5 Box Jumps
Minute 4 – :10 Dead Hang + 10 Scap Pull-Ups

Then we will spend time on
pull up progressions, if you have pull ups work on butterflies and butterfly chest to bars
**Still working on pull ups, no problem! we will work on that. its all about the progressions

“Just Tap It In”

4 Sets
3:00 On/1:00 Off
15/12 Calorie Row
15 Chest to Bar Pull-Ups
15 Box Jumps
*Pick up where you left off each round.
Box: 24/20”

Level 2- 10 chest to bar or 15 pull ups
Level 1- 10 Jumping pull ups and 12 box jumps, step ups, or weighted step ups

Goal: 6-8 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Chest to Bar 1-2 Sets

Secondary Objective: Box Jump Cadence

These intervals will have a high aerobic demand, and also put a premium on upper body pulling endurance. Being able to consistently hit big sets on the pull-up bar after a hard effort on the row will be key, and then use our fitness to maintain a strong cadence on the box jumps. Aim to minimize breaks on the pull-up bar today, so that we can work for as much of each interval as possible. Don’t be shy about putting the pedal down on the rower a bit here. You will pick up where you left off each set.

Warm up on the board!

Strength-
18 Minutes to establish a 3 rep max deadlift
Starting with some light loads on the barbell and building sets of 1-2 reps at a time until around 90% . We should have the goal of completing the 3RM Deadlift at close to 90%, so if you feel like you do 1-2 at 90% and it feels easy, then just do 1-2 and add loads. Give yourself about 3:00 before the final attempt to maximize this test.

“Happy”
4 Rounds for Time
72 Double Unders
18 Deadlifts
12 Shoulder to Overhead
Load: 135/95lb, 61/43kg

Level 2:
4 Rounds for Time
36 Double Unders
18 Deadlifts
12 Shoulder to Overhead
Load: 95/65lb, 43/30kg

Level 1:
4 Rounds for Time
90 Single Unders
18 Romanian Deadlifts
12 Shoulder to Overhead
Load: 45/35lb, 20/15kg

Goal: 6:00-9:00 minutes

Time Cap: 12:00

Stimulus: Barbell Cycling

RPE: 8/10

Primary Objective: Maintain big sets on all movements

Secondary Objective: Keep consistent split pacing round to round.

This workout is a very cyclical style barbell cycling workout with the emphasis on staying consistent and finding a rhythm and pattern to the cycling components. We are looking for each movement to be able to be done unbroken, but possibly being strategic about breaks can help you get a better result here by allowing for less rest between movements.

Partner workouts
Wod 1
14 MInute Amrap split how you want
26 Wall balls
4 Rope Climbs
26 Cal row

Wod 2- split how you want
12 Minutes
Run 200 together
10 Clean and jerks
Increase weight every round. if you make it to the final weight stay there for remaining rounds
***weights are
95/135, 105/155, 115/185, 125/205

-keep your bar out with weights on it for burpees over your bar next round

Wod 3, 14 minute amrap split how you want
16 DB snatches 70/50
20 Toes to bar
16 Burpees over your bar
20 single db goblet squat 70/50

8am
Turkey Sandwich 5k prep
Teams of 2, you go i go
200m (each person runs 1)
200m
400m
400m
800m
800M
400m
400m
200m
200m
*this is 2.5 miles each. this could be done on a rower if you cant run. if you dont this 2.5 miles is doable, take the second 800 out.

9am endurance
Warm-Up:
2-3 Sets, For Quality 
1:00 Cardio Choice 
5/5 World’s Greatest Stretch 
10/10 Single Leg Glute Bridge
5/5 Single Arm Ring Rows w/ Rotation
10 Alternating Step-Ups

Conditioning

10 Rounds @ Steady State Intensity 
100ft (30m) Farmers Carry 
7 Pull-Ups 
200m Run 
10 Box Jump Overs 
250/200m Row 
3 Wall Walks

*adjust pull ups down a little if you have done that volume lately. adjust box jump overs to step overs if you want.
*cap it 35 minutes unless your close to finishing

Warm-Up
Part A)
6:00 minutes, For Quality
60 second Machine Choice
10 x (Push-Up + 2 Alternating Deep Lunge Mountain Climbers)
10 Dead-Bug Heel Taps
(5 Single Arm Upright Row + 5 Single Arm Strict Press) / Arm

Part B) 6:00 minutes
Barbell Technique Primer
Tall Clean
Hang Clean
Front Squat
Tall Jerk
Jerk Balance

*Work a few rotations through here building light loads before ultimately going to the floor and building towards 70% on the Barbell.

Weightlifting
Clean & Jerk Complex
Every 3:00 minutes x 5 Sets
3 Hang Squat Cleans + 1 Jerk

Starting @ 70% of 1RM Clean and Jerk and building to a heavy for the day
The goal here today is to challenge the ability to hit and maintain positions in the hang before hitting a Split Jerk under fatigue. Every cycle leads and builds from the last, so the work we put into refining technique on the Split Jerk should really help as we move into more time under tension with the barbell complex.

“Grettel”
10 Rounds
3 Clean and Jerk
3 Bar Facing Burpees
Load: 135/95lb, 61/43kg

Level 2- 115/75
Level 1- lower weight and if you are really new take the clean from the hang

Goal: 4:00-7:00 minutes

Time Cap: 10:00

Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10

Primary Objective: Complete each round in under :50 seconds

Secondary Objective: Even pacing across all 10 rounds

We tackled this week 1 of the cycle and now we are coming back around to tackle it during our test week here to see how our capacity and ability has changed with these movement patterns. The goal here is to hit the Barbell as quick singles and then move to fast bar facing burpees to finish. If you look back at your time week 1, you should be able to create a great plan of attack on how to get after the workout today.