Partner WOD

AMRAP 12 minutes
50 Goblet Squats
40/30 Cal Bike
30 Toes to bar 
4 Rope Climbs

Rest 6 minutes **1 partner must be holding a side plank at all times**

AMRAP 12 minutes
50 KB Swings
40/30 Cal Bike
30 Sit ups
4 Rope Climbs

Fitness: 35/26
Performance: 53/35
Open: 70/53 (Toes to bar both rounds) 

Athletes: Hitting a fun partner workout today!  The bike should take 2-3 minutes.  Every thing is divided up between two people. During the 6 minute rest, one partner should be holding a side plank while the other partner recovers. 

Strength

Take 15 minutes to build to a heavy Complex 
1 Clean Pull
1 Power Clean
1 Hang Clean 

Metcon

50 Power Cleans
Every minute on the minute 3 Bar Facing Burpees  

15 min Cap 

Fitness: 115/75
Performance: 155/105
Open: 175/115

Athletes: It has been a few weeks since we have worked on a complex.  Be sure to use the coaches for advice and focus during the warm up.  Technique plays a huge role here.  For the second piece you should be hitting at least 5 cleans per minute after the burpees.  The cleans should be slightly heavier today. 

Workout

5 Minutes on 1 minute off
5 Rounds

_____Row
100 M Farmers Carry
10 Strict Pull ups
Max Back Squats
 
Fitness: 95/65 (400 M Row)
Performance: 135/95 (500 M Row)
Open: 155/105 (500 M Row)
 
Score is total Back squats 

Athletes: The Row should be about 2 minutes, farmers carry 1 minute and strict pull ups 1 minute, leaving you with 1 minute on Back Squats. The stimulus today will feel a little different. The Back Squats should be heavy and taken from the rack.  For the pull ups quality of quantity.  Be sure to have a progression ready to go if you start to fail.  Today our progression will be Ring Rows. 

Strength

Take 12 minutes to find a heavy 1 Rep Strict Press

Metcon

800 M Run
80 Doubles
30 Push Press

400 M Run
40 Doubles
20 Push Press

Fitness: 95/65
Performance: 115/75
Open: 135/95 

18 min Cap 

Athletes: We have done a fair amount of pressing over the last 6 weeks lets see if you can push a heavier load.  The second piece should be done with a load that you can move for 5-10 reps in a row. 

DRIVE

From 0-8
27 KB Swings 
27 Sit ups
3 Rounds 

16-24
24/18 Cal Row 
24 DB Push Press (2 DBS) 
3 Rounds

8-16
21 Burpees
21 Wall Balls
3 Rnds
**Rounds should take about 2-2:30 each leaving 1-2 minutes of rest each time. 

Crossfit

Teams of 3
25 min AMRAP

______ Calorie Row (Work/Rest/Rest)
30 Alternating Dumbbell Snatches (Work/Work/Work)
_______Double Unders (Work/Rest/Rest)
10 Rope Climbs (Work/Rest/Rest)

Fitness: 70 Cals/ 400 Single Unders
Performance: 90 Cals/200 Doubles
Open: 90 Cals/300 Doubles 

Athletes: Fun partner work today.  (Work/Rest/Rest) Means one athlete is working while the others are resting. Work/Work/Work means all three athletes are working at the same time. 

DRIVE

Every 10 minutes for 30 Minutes
100 M KB Suitcase carry (Switch hands whenever you want)
200 M Run
300 M Bike
20 Burpees
40 KB Swings
60 Air Squats 

*Score is the time on your slowest round*
**Adjust so you can finish with 1:00-:30 rest at the end of each round.**

Metcon

400 M Run
15 Power Cleans
400 M Run
15 Push Jerks
2 Rounds

Fitness: 115/75
Performance: 155/105
Open: 175/115

Core WOD

“Mini Durante Core”
10 Hollow Rocks
10 Opposite hand to Opposite Foot V up (5 each side)
10 Tuck ups
:10 Hollow Hold
Rest 1 Min
4 Rounds

Workout

5 min AMRAP
Buy in: ______ Row
12 Deadlifts
8 Box Jump Overs

Rest 5 minutes 

5 min AMRAP
Buy in: ______ Row
10 Deadlifts
6 Box Jump Overs

Rest 5 minutes 

5 min AMRAP
Buy in: ______ Row
8 Deadlifts
4 Box Jump Overs

Fitness: 25 Cals (135/95)(155/105)(175/115)
Performance: 30 Cals (185/135) (205/145) (225/155)
Open: 35 Cals (225/155) (245/165) (265/175)

–Post Total Reps– (excluding the row)

Athletes: The row should be 1:30-2:30 on each set then you will have a few minutes to attack the AMRAP.  The load increases as the reps decrease.  Keep track of total reps that is your final score. 

Strength WOD

Overhead Squat 
7/7/7/5/5/5  (build up in load) 

Metcon

7 Overhead Squats
200 M Run
7 Rounds

15 min Cap   

Fitness: 95/65
Performance: 115/75
Open: 135/95

Athletes: Overhead Squats today! A great full body movement that will expose any weakness or mobility issue.  Do not avoid it, embrace it.  For the workout pick a load where you can do 7 unbroken squats. 

Workout

10 Hang Clean and Jerk (Barbell)
10 Toes to Bar
5 Rounds 

Rest 5 minutes 

20 Single DB Hang Clean and Jerk (10 each arm)
15 Sit ups
5 Rounds 

Fitness: (95/65) Hanging Leg Raise
Performance: 115/75
Open: 135/95

Athletes: Today we hit two workouts with a rest between.  The first workout is with a barbell and the second is with a DB.  The first part will be a rest of the forearms.  Hook grip and fight for sub 10 minutes.