3 Rounds
Run 100
1:00 banded glute walks
5 squat jumps
8 empty bar back squats (add weight to bar in the last 2 rounds if you want)

Strength
Take 20:00 minutes to Establish a 1RM Back Squat

Today, we are tackling a 1RM Back Squat. The ideal rep scheme to follow would be to hit
5 reps @ 50%, 3 Reps @ 60%, 2 Reps @ 70%, then hit singles all the way up until
102%. In order to do this appropriately the correct weight jump should be from about
95% up to 102%, rather than hitting a larger jump.
Building up in the way we suggested allows for the right amount of weight jumps and
reps to prime the system without fatiguing it along the way

Wod
“400 for 40”
For Time:
400m Run
40 Back Squats 135/95lb, 61/43kg
400m Run
Time: 6:00-8:00 minutes
Time Cap: 10:00 minutes

Primary Objective: Complete the workout in under 8:00 minutes
Secondary Objective: Complete the Back Squats in 2 sets or less.
Stimulus: Leg Stamina

Athlete Notes + Workout Strategy:
Let’s burn this one down!
The goal here will be to hit a strong pace on the run and get right into the Back Squats … the Back Squats can be taken from the floor if you are comfortable doing that.
We are ideally choosing a load that allows us to complete the sets in 2 sets or less, which would look like 25-15 or 20-20 before embarking on another 400m run. The second run is likely to start a little
sluggish, but the goal here will be to pick it up to a sprint finish by the final 200m. We are
aiming to complete each run in sub 2:00 minutes and the Back Squats in around 2:00 minutes as well. This is where we get the 6:00 minute time domain with the thought that
transitions might make this take a little longer.

Sunday Funday at 9am- parnters
Wod 1-
10 Minutes
20 wall balls
20 Alt. Db snatches

Wod 2
12 Minutes
20 Cal Row
18 Power cleans 185/135
16 Burpees over your bar

Wod 3
5 Rounds for time
20 pull ups
20 Cal Bike
6 Sled pushes

There are no classes today (Saturday). We are hosting the Train Harder Open Weightlifting meet. Stop out and check it out!

Long warm up today
15:00 minutes, For Quality
1:00 minute Cardio Choice
15 Banded Goodmornings
15 second Active Tuck Hang
8 Inchworm to Hollow
10 Hollow Rocks
30 second Wall Supported Handstand Hold

Workout

“The Octagon”
3 Sets for Total Reps:
1 Minute Bar Facing Burpee
1 Minute Deadlift
1 Minute Toes to Bar
1 Minute Shoulder to Overhead
1 Minute Calorie Echo BIke
1 Minute Rest
Barbell: 155/105

Goal: 55-65 Reps / Set
Primary Objective: Maintain a rep range of 10+ for all movements
Secondary Objective: Pick a movement you are particularly challenged with and lean into
that one today without regard to it affecting the other movements. If you are limited in Toe
to Bar, challenge yourself and work to have that be the minute that you really put the
energy into.

Stimulus: Muscular Stamina / Repetition Work/ Volume
Athlete Notes + Workout Strategy
We would like you to take this workout, less as a test, but more as a training stimulus to
see where you can place your energy and effort today. If machines are a limiter typically,
let’s focus on hitting the bike to our full capacity, knowing that this may even limit the other
movements as it will increase fatigue across all sets. If Shoulder to Overhead tend to be a
limiter, lets focus our efforts there and hit the reps with quality and try to work the entire
minute. This will help us shift our focus from just competing to training and help develop
our limiters within a workout that looks the same for all athletes, but can be very different
depending on the movements each athlete chooses to focus on

We are closed this Saturday because we are hosting the Train Harder Open Weightlifting meet. Stop out and watch. Lifting starts at 8 and will go until about 3.

Warm-Up
3 Sets, For Quality
10 Alternating Box Step-Ups
5 Tall Muscle Clean
10 Behind the Neck Barbell Front Rack Punch Throughs
10 Barbell Goodmornings
5 Tall Box Jumps

we will let you build to starting clean weight then
EMOM for 8 Minutes
1 Muscle clean + 1 hang power clean
percentage will start at about 40 percent of your 1 rep max because this is a muscle clean

For the Muscle Clean, we are looking for bar path, and turnover into a quality front rack
position. The optimal focus for this one is to think about driving up and through the bar
and having the barbell almost graze your shirt the entire way up your body. Think about
hips, then elbows as you pull the bar high and through your body.

Wod

“Hip Hop Dance Party”
[For Time]
3-6-9
Hang Power Clean 155/105lb, 70/48jkg
Box Jump Overs 24/20”
Rest 2:00 minutes
6-9-12
Hang Power Clean 135/95lb, 61/43kg
Box Jump Overs 24/20”
Rest 2:00 minutes
9-12-15
Hang Power Clean 115/75lb, 52/34kg
Box Jump Overs 24/20”

Time Domain: 9:00-12:00 minutes
Time Cap: 15:00 minutes