Warm Up

3 Rounds
200 M Run
10 A Frame Toe Touches
10 Dead Bugs
8 DBall Slams

: 15 WOD
5 Rounds
1:00 Bike Cals
1:00 Ski Cals
1:00 Sandbag Cleans (over the shoulder)
1:00 REST
*not everyone needs to start at the same station but rest will be at the same time, just make sure you go in the right order

Today is about pacing!

There is NO RX weight for the sandbags today. Sandbag weight should be something you can move for 60 seconds without reaching failure. Focus on maintaining proper body position to protect the spine, hip drive in the clean and moving at a steady pace for all 5 rounds.

:40 EXTRA – Don’t Skip This!

Weighted Hip Thrust

4 sets: 8 reps @ Challenging Weight for 8 reps

Elevated Heel Goblet Squat

4 sets: 10 reps @ a weight that is unbroken

There is just one class today. Endurance at 8am
There will be machines
You will be sweaty.

Due to some unforeseen circumstances with permitting the county has red tagged the facility which means nobody is allowed in.
No memberships will be run tomorrow as we sort this out.
We are permitted to workout OUTSIDE the building but will not be starting that until Thursday sometime. We are going to be very transparent about what is going on. Watch facebook or this page daily. If you are working out at home or another gym and want to continue following our programming here it is.

WARM UP

20 Banded Good Mornings

20 S-leg db or kb RDLs (10/leg)

Then,

3 Rounds

200 meter run (1 minute)

10 A-Frame Toe Touches

10 KB Swings or double db snatch

WOD

5 Rounds
25 KB Swings 53/35lbs or 20 alt db snatch
200 m run
Rest 2:00

WARM UP

4 Rounds

6 Burpees
10 Box Step Overs
6 Strict Pull Ups or Ring Rows

Review press, push press, push jerk
7 minute emom
1 strict press
2 push press
3 push jerk

Wod
Will we see db box step overs in the open… probably

AMRAP 8 MInutes

Climb the Ladder:
2 Burpee Box Jump Overs 24/20″
2 Double DB Box Step Overs 50s/35s
4 Burpee Box Jump Overs 24/20″
4 Double DB Box Step Overs 50s/35s
6 Burpee Box Jump Overs 24/20″
6 Double DB Box Step Overs 50s/35s
8/8, 10/10, 12/12, etc.

Pacing: Sustain

Target Score: All athletes complete round of 10.

Scaling

– BBJO: Reduce the box height to keep athletes jumping if possible. – Step Over: Athletes should be able to perform 10 unbroken box step overs with their workout

weight and box height, when fresh.

Coach Focus: The coaches job today is to ensure athletes have a version of this workout that

allows them to meet the stimulus of “gas”, which means they need to be able to stay moving

somewhat consistently.

WARM UP

8 min Amrap

250m machine

20 Lunges

10 Burpees

20 Air Squats

10 cleans

10 Split Jerks

Remaining Time

:15 REVIEW

Take 15 minutes to build to about 80 percent on your clean and jerk

:30 WOD

For Load:

Every 3 Minutes for 21 Minutes (7 rounds)

24 alt db snatch

50 Double Unders

X Squat Clean and Split Jerk @ 80%+ 1RM

Reps/Weights:

Rounds 1-3: 2 reps @ 70-80%, building

Rounds 4-7: 1 rep @ 80%+, building to AHAP

Score is heaviest Clean and Jerk.

If you miss thats ok. drop down and get it next round. only 1 or 2 attempts per round on the clean jerk. if you miss twice its way to heavy, drop back.