Endurance at 8am. CrossFit at 9am AND a free trial class of adult weightlifting with Coach Nicole
We are closed tomorrow for Easter

8am-
Teams of 2- another non stop 36 minutes of work wod. getting our run on and machines
12 minute per machine (bike, ski, row)
Partner 1-Run 200m
Partner 2-machine for calories
*switch when partner 1 gets back


Warm Up
Alt. EMOM 8 Minutes
1- 5 Burpees + :15 Handstand Hold
2- 5 Burpees + :15 Sandbag Bear Hug Hold
3- :30 Dead Hang into 5 Gymnastic Kips
4- :45 Machine/Shuttle Runs

Adult weightlifting with Nicole at 9am

AND
CrossFit Workout 9am
Amrap 5 minutes… repeat 6 times.
15 Deficit HSPU 2/1″ (or Hspu or db push press) MIn 1
8 Sandbag Cleans 150/100lbs MIn 2
8 chest to bar pull ups Min 3
Max Calorie Machine in the remaining time

Score is total cals.

The Open is over but we will be doing our own Friday Night Lights this week. I’ll be grilling out. We will be giving out lots of good stuff like tshirts and sunglasses. Don’t miss out. Class schedule is the same as always in the morning. For the night classes come in anytime and do the workout between 4 and 6:30 pm. When we have enough people ready for a heat of 4 or more we will start a heat! Dont forget on Saturday we have 8am endurance, 9am crossfit and 9am free trial class of adult weightlifting.

Wod (rx weights listed, scaling options below)
24.THCF Part A
7 Minute Amrap of
10 Thrusters 95/65
10 cal row
10 sandbag clean over the shoulder 100/75
At the completion of 7 minutes
Rest 3 Minutes
The start 24.THCF Part B
3 MInutes to establish a 1 rep max of
1 Clean
2 Hang cleans
2 Front squats

Cleans can be power or squat… but if you squat your 2nd hang clean you need to do an additional 2 front squats to finish the complex

Scaling
Scaling will follow the open standards as close as possible.

weights will be 65/45, cals will stay the same
sandbags over the shoulder will scaled to 75/50 for scaled divisions and 55+masters

Complex will be the same.

Don’t forget!!! The Open is over but we will be having a Friday Night Lights/Client appreciation workout tomorrow from 4pm to 6pm. Show up and jump in a heat! We will be grilling out and giving away a lot of sunglasses, shirts, and odds and ends we have here!

Warm-Up
2 Sets, For Quality
20 second Lateral line hops
30 second Alternating Bear Position to Thoracic Bridge
40 second Forearm Plank Hold
20/20 Second Single Leg Glute Bridge Hold
Into..
3 Sets
10 Alternating Barbell Reverse Lunges
5 Jumping Back Squats
Rest 1:00 minute between sets

Strength
Back Squat
Every 3:00 minutes, 5 Sets
3 Reps @ 80-85%
3 Reps @ 80-85%
2 Reps @ 85%+
2 Reps @ 85%+
1 Rep @ 90%+
Percentage is based on your 1-rep max Back Squat

7:00 minute AMRAP
5-10-15-20… Wall Balls 20/14lb, 10/9ft
Push-Ups

Stay unbroken on Wall Balls through the round of 20 reps. If you
make it to the round of 25, this may be the time to break strategically or suck it up and just
go for it

3:00 minutes Cardio Choice
Into..
2 Sets, For Quality
10 Plank Hip Drops
5/5 Single Arm Ring Rows, Easy to moderate position
50m high knees, 50 meter butt kicks

Gymnastics Skills and Drills
Rope Climb + Toe to Bar Skills and Drills
Spend 10:00-15:00 minutes Prepping for the Workout

3 Rounds
400m Run
25 Toe to Bar
400m Run
6-5-4 Rope Climbs
Time Domain: 18:00-25:00
Time Cap: 27:00 minutes

Primary Objective: Complete each set of Toe to Bar and Rope Climbs in under 2:00 minutes
Secondary Objective: Complete each run @ 5k pace to 5k + 15sec/mile (+7/k) pace

2-3 Sets, For Quality
1:00 Row (15sec Arms Only, 15sec Body + Arms, 15sec Legs and Body, 15 sec Full Stroke)
6/6 Half Kneeling KB Windmill
2 Wall Walks + :10sec Nose to Wall Hold
6/6 Single Arm Ring Rows
10 ring push ups

Bench Press
Every 2:30 minutes, 5 Sets
3 Reps @ 80-85%
3 Reps @ 80-85%
2 Reps @ 85%+
2 Reps @ 85%+
1 Rep @ 90%+
Percentage is based on your 1-rep max Bench Press

14:00 minute AMRAP
**No Throwing Dumbells!! It wrecks the dumbbells and the rubber flooring**
if you can’t control a db to the floor its too heavy
WOD
2,000m Row Buy-In
-directly into10-20-30… Alternating DB Snatch, 70/50lb
15 Burpee Box Jump Overs, 24”/20”
Score: Total Reps after Buy-In

This is TEAMPRVN Bench mark workout

Primary Objective: Complete the round of 30 Alternating Dumbbell Snatch + 15 Burpee
Box Jump Overs
Secondary Objective: Complete the Row @ 5k Pace
Stimulus: Muscular Endurance + Stamina / Lactate Threshold Intensity

Athlete Notes and Strategy: We would like the row to be just at 5k intensity with the goal to finish strong, allowing
for a consistent pace and enabling the athletes to get right into the Alternating
Dumbbell Snatch + Burpee Box Jump Overs. We are looking for the sets on the DB
Snatch to be in sets of 5-10 reps at a time while maintaining proper mechanics. For the
Burpees Box Jump Overs, stay moving and low to the box. Be sure to turn on top of the
box, transitioning into the next movement without a hiccup. Push the pace and get after
it today!.