Skills:
front squat

WOD:
Front Squat
10-10-10-10-10

Coaches’ notes:
Compare to earlier this year….focus on keeping elbows high, chest up and you can hold this for 10

Skills:
pull ups

WOD:
Kipping practice
Every min on min for 10 mins
1-5 pull ups or variations

then

4 rounds of:
5 pull ups
200m run

Coaches’ notes:
If kipping pull ups are easy, scale up to chest to bar or bar muscle ups. if they are tough, scale down to ring rows or negatives. In the workout, use a version of your scaling from the practice

Skills:
kb cleans
pistols

WOD:
12 min amrap
20 kb cleans alternating arms 53/35
20 pistols alternating legs

Coaches’ notes:
Practicing single arm and single legged skills today. Lots of ways available to scale this one. For the kb cleans, focus on staying back and keeping the kb moving. For the pistols, you can scale to a box, or step ups, etc

Skills:
push ups
wall balls
burpees
row

WOD:
Tabata

Push ups (hand release)

Row (cals)

Burpees to plate

Air Squats

rest 3 mins between efforts
Score is total number of reps plus calories

Coaches’ notes:
Tabata is 8 rounds of 20 secs on, 10 seconds off as fast as possible.

Start with any movement, but go in order from there. Score is the total number of reps overall.

rest exactly 3 mins betwen movements

Skills:
pull ups
push press
lunge (front rack) with barbell

WOD:
For time, with a partner

10 rounds total
5 pull ups
7 push press (115/75)
10 lunge w/barbell (115/75)

Coaches’ notes:
This is “I go, you go” style. One person finishes one full round, than the other person finishes one full round. Use the same barbell as your partner and go as fast as possible. The longer you take the longer your partner is waiting for their turn! 10 rounds total (5 rounds each). If you’re scaling, choose a weight you can do the push press and lunges unbroken each round. Should be medium heavy. 

Skills:
airdyne
row
running

WOD:
Each for time:

50 cals airdyne
100 cal rower
1200 m run
Rest at least 5 mins between attempts

Coaches’ notes:
Your score on this is the times for each of the movements. Go as fast as you can for each . They don’t have to be in order.

Skills:
Double unders
sit ups

WOD:
“Annie”

50-40-30-20-10

double unders
sit ups

Coaches’ notes:
If you are still working on double unders, use this as an opportunityt o nail them!

Advanced/intermediate, if you are able to do Annie in 6:30 or less, try scaling this up to weighted sit ups (with a barbell or plate)

Skills:Running

Workout of the Day:For time:

5000m run

Coaches’ notes:
Pull out your workout journal and check your last time. Today we’re going for a 5k run!

If you aren’t able to run, you can scale this to a 5k row.

If you are able to run but not sure about doing 5k, we will scale as necessary.

Skills:
Back Squat

Workout of the Day:

Back Squat
5 – 5 – 5 – 5 – 5

Then

Back squat

Every min on the min for 10 mins
3 reps at 80-90% of the finishing weight above

Coaches’ notes:
Let’s test your endurance on the squat.

if you are sharing a rack, do it you go, I go style for 10 rounds 

Announcements:

Skills: Running

WOD:

800m jog
rest 2 mins
then
800m run for time

Rest 5 mins
then

4 x 400m run at your 800m pace (goal is to get within 5 secs of 1/2 your 800m time)

For every second more or less than 5 secs, perform 10 burpees

Coaches’ notes:
The goal here is to learn how to set a pace and stick with it. You’ll be running 2 800 meter runs, the first for a medium warm up and the second for time. Take 1/2 of that time and use it as your benchmark for the 400m runs. Your goal is to get within 5 seconds of your benchmark each time. If you don’t make it, do 10 burpees for each second above or below the benchmark.

Take at least 3-5 mins in between 400m runs