Proven Training | Archive


8 Week Cycle | 2020.01.07 - 2020.02.29

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Focus: Midline & Posterior Chain

The focus for the next 8 weeks is on helping athletes build a strong core and back. Midline stabilization and posterior chain engagement are key to athletic performance and will provide a great foundation on which to further develop our athletes. In particular we will use the Deadlift and Toes to Bar as benchmark exercises throughout this cycle - testing in week 1 and week 8 to help assess our athlete's progress. While we will focus heavily on helping athletes grow in these two areas, we will round out their training with workouts spanning a variety of time and modal domains.

Week by Week

 Week Goal
1-2
Review basics of performance and Test 3RM Deadlift and Max TTB*
3-5
Gradually increase volume, weight, & intensity of posterior chain & midline workouts
6-7
Taper slightly in preparation for retest
8
Retest 3RM Deadlift and Max TTB


*Testing Deadlift & TTB should be "on the board" all week so that athletes who miss the test day are reminded to do these tests in their private time. Coaches should remind athletes to test their deadlift and TTB at the beginning of each class during week 1.

Class Flow

All classes follow a similar flow. We begin with a warm up followed by either a strength or skill session to compliment the movements we will do during the WOD. The second half of the workout is comprised of a Metcon followed by a cool down. Every training session includes "Extra Credit" which supports the overall focus of the cycle and helps us address movement patterns which tend to get neglected in typical CrossFit programming. The extra credit is not part of the 60-minute class, but can be offered to athletes who want to go above and beyond.

Fitting all this into a 60 minute class can be very challenging if we are not disciplined about our time management. Every training session includes a sample timeline to help us manage the class and ensure that we are not falling behind schedule.

Week 1 | 2020.01.06 - 2020.01.10

Cycle Context

This week kicks off our focus on posterior chain engagement and midline stabilization. We will use our first training sessions to establish a baseline performance on the Deadlift and Toes to Bar, which we can use to help athletes measure their progress over the coming weeks.

Coach's Notes:

Use your whiteboard time this week to underscore the focus on posterior chain & midline stabilization to our athletes. Making them aware of the cycle's focus is extremely important in helping them see the "bigger picture".

This focus is not limited to hinging and crunching movements. Be sure to emphasize the role that the back and core plays in every movement. Even something as simple as a push up can be tied back to these principles by making athletes aware of how their core should be engaged to support a stable pressing position. In other words, the focus is created as much by HOW YOU coach the class as it is by the programming.

  Strength/ Skill WOD
Monday Holiday Holiday
Tuesday Deadlift
7' AMRAP
2,4,6,8,10...
Deadlift (100|70kg)
Burpee Box Jump Over
Wednesday Toes to Bar
For Time:
10-9-8... 3-2-1 Toes to Bar
20-18-16... 6-4-2 Wall Ball Shots 
Thursday Rope Climb

Partner WOD

4 Rounds of:
5 Minute AMRAP
1000|800M Row
Max Rope Climbs
1 Minute Rest

Friday Hang Power Snatch
10 Rounds for Time:
7 Hang Power Snatch (40|30KG)
7 Bar Facing Burpees


Week 1 Day 1 | Monday 2020.01.06

Public Holiday

Week 1 Day 2 | Tuesday 2020.01.07

Class Flow

 Section Timing
Whiteboard 0-5'
Warm Up 6-15'
Strength/Skill 16-35'
WOD 36-50'
Cool Down & Clean Up 51-60'


Warm Up

3 Rounds of:
30" Stiff Leg Deadlift (Empty Barbell)
30" Box Step Overs
30" Cat/Cow
30" Hollow Hold

Strength/ Skill

5x E3MOM:
Deadlift 9-6-3-3-3

Coach's Notes:

Points of Performance: Deadlift
Goal: Build up to a 3RM with good form. In week 8 athletes will retest this lift and have a chance to measure their progress.
Coach's Challenge: Teach athletes to properly brace their core when setting up for the deadlift by taking a deep breath in and pushing the abs outward.

WOD

"Panda"
7' AMRAP
2-4-6-8-10...
Deadlift (100|70kg)
Burpee Box Jump Over

Coach's Notes:

Goal: Get into the round of 12 (scale accordingly)
Coach's Challenge: Athletes should continue to brace their core during the deadlifts, even once their heart-rate is elevated.

Cool Down

1' Roll out posterior chain
1' Lying Right Leg Over
1' Lying Left Leg Over

Coach's Notes:

Collect scores as athletes are finishing the cool down. Remind athletes to write down their 3RM Deadlift for future reference.

Extra Credit

3 Sets:
20 Alternating V-Ups
40 Mountain Climbers
Rest as needed

Week 1 Day 3 | Wednesday 2020.01.08

Class Flow

 Section Timing
Whiteboard 0-5'
Warm Up 6-15'
Strength/Skill 16-35'
WOD 36-50'
Cool Down & Clean Up

51-60'


Coach's Notes:

Remind athletes at the Whiteboard that they should test their 3RM Deadlift in case they missed yesterday's class. We should try to get EVERYONE to do a before-and-after test of their deadlift so that every athlete can determine whether they improved.

Warm Up

3 Rounds:
8 Scap Pull Ups
8 Meter 1-Arm KB OH Walking Lunge (8M Right, then 8M Left)
8 Strict Hanging Knee Raises
8 Wall Squats

Strength/ Skill

15 Minutes of Guided Skill Work: Toes to Bar
Then...
Test Max Unbroken TTB
Coach's Notes:
Points of Performance: Toes to Bar

Toes to Bar Progression: 

  • Kip Swings
  • Kipping Knee Raise
  • Kipping Knee to Chest
  • Kipping Toe to Bar

Goal: Introduce athletes to the fundamentals of TTB and allow everyone to assess their max unbroken TTB. If athletes only have 1 TTB, that is fine. Our goal will be to help them get from 1 to 2+ over the next several weeks. Only encourage athletes to scale this assessment to knee raises if they cannot manage a single TTB.
Coach's Challenge: Challenge athletes to maximize the tension in their core on the backswing by keeping the legs straight, and toes pointed.

WOD

"Flexicution"
For Time:
10-9-8... 3-2-1 Toes to Bar
20-18-16... 6-4-2 Wall Ball Shots

Coach's Notes:

Goal: 9 Minutes (11 Minute Time Cap)
Coach's Challenge: The beauty of this workout is that the volume decreases as athletes begin to fatigue. Challenge athletes to be audacious out of the gate, going for unbroken sets, ideally for the entire workout.

Cool Down

 2 Rounds of:
45" Lizard Pose Right
45" Lizard Pose Left
45" Prone Cobra

Coach's Notes:

Collect scores as athletes are finishing the cool down.
Remind athletes to write down their Max TTB for future reference.

Extra Credit

3 Sets:
6 Weighted Back Extensions (20X0)
30" Sorensen Hold
3 Broad Jumps
2' Rest

Week 1 Day 4 | Thursday 2020.01.09

Class Flow

 Section Timing
Whiteboard 0-5'
Warm Up 6-15'
Strength/Skill 16-35'
WOD 36-50'
Cool Down & Clean Up

51-60'


Coach's Notes:

Make sure you have enough ropes setup so that at least half of the people signed up for your class can be on a rope at a given time. Get to the gym early so you can get things setup if needed!

Remind athletes at the Whiteboard that they should test their 3RM Deadlift & Max TTB in case they missed the first two classes of the cycle. We should try to get everyone to do a before-and-after test of their deadlift and TTB so that every athlete can determine how much they improved.

Warm Up

Partner Rowling 4 Rounds:
Row 150|120M

Partners alternate rounds rowing. Both partners must perform 1 Jumping Pull Up for every Meter they miss the target.

Strength/ Skill

10 Minutes of Guided Skill Work: Rope Climbs
Then...

5x EMOM: 1 Rope Climb (or appropriate scaling option)

Coach's Notes:
Points of Performance: Rope Climb
Rope Climb Progression:
  • Rope Row
  • Rope Hang Knees to Elbow
  • J Wrap on Box to Stand
  • One Pull for Max Height
  • Rope Climbs

Coach's Challenge: Once athletes have mastered the scissor hook, show them how they can be more efficient in their rope climbs by bringing their feet as high as possible before clamping onto the rope. This is the same movement pattern we practiced yesterday during the TTB.

WOD

Partner WOD - "Hotline Bling"
4 Rounds of:
5 Minute AMRAP
1000|800M Row
Max Rope Climbs
1 Minute Rest

One partner works at a time. Split reps evenly.

Coach's Notes:

Goal: Each Team should aim to do 6-10 Rope Climbs per round
Coach's Challenge: While rowing, challenge athletes to exhale as they pull and inhale on the return.

Cool Down

2 Rounds of:
30" Static Bicep Stretch Right
30" Static Bicep Stretch Left
1 Minute Wall Straddle Stretch

Coach's Notes:

Static Bicep Stretch
Wall Straddle Stretch
Collect scores as athletes are finishing the cool down.

Extra Credit

3 Supersets:
6/Side Pallov Press (2021)
30 Russian Twist w. KB (16kg/12kg)
10 Rower Pike Ups
90" Rest

 

Week 1 Day 5 | Friday 2020.01.10

Class Flow

 Section Timing
Whiteboard 0-5'
Warm Up 6-20'
Strength/Skill 21-35'
WOD 36-50'
Cool Down & Clean Up

51-60'

 

Warm Up

5 Minutes of the PVC Pipe Game

Then Coach the Class Through the following Snatch Progression (w. PVC):

  • Snatch High Pull from Hips
  • Muscle Snatch from Hips
  • Power Snatch from Hips
  • Snatch High Pull from Hang
  • Muscle Snatch from Hang
  • Power Snatch from Hang
  • Cycling Hang Power Snatch
Coach's Notes:

Points of Performance: Hang Power Snatch

Strength/ Skill

6x E2MOM
Hang Power Snatch 4-4-2-2-1-1
Coach's Notes:

Goal: Review how to cycle snatches during the lighter lifts & build to a heavy Hang Power Snatch.
Coach's Challenge: Athletes should focus on fully opening ankles, knees, and hips on every rep.

WOD

"HUMBLE."
10 Rounds for Time:
7 Hang Power Snatch (40|30KG)
7 Bar Facing Burpees

 

Coach's Notes:

Goal: 12 Minutes (15 Minute Cap)
Coach's Challenge: Pacing! Encourage athletes to "warm up" with round 1 & 2, and pick up the pace as the workout goes on.

Cool Down

2 Rounds of:
45" Butcher's Block Stretch
15" Rest
45" Pigeon Pose Right
15" Rest
45" Pigeon Pose Left
15" Rest

Coach's Notes:

Butcher's Block Stretch
Pigeon Pose
Collect scores as athletes are finishing the cool down.

Extra Credit

3 Supersets:
10 KB Bench Press (28|20KG)
10m KB Death March 
2' Rest

Week 2 | 2020.01.13 - 2020.01.17

Cycle Context

In week two we begin to lay a foundation for posterior chain and core development. Light loads and high reps are utilized throughout the week to make sure athletes have a firm understanding of the points of performance and a foundation upon which we can build in the coming weeks.

Coach's Notes:

Posterior chain engagement and midline stabilization are core (pun intended) to everything we do. That means you can still coach these skills, even if you are not talking about a deadlift or sit-up. Teach athletes how fundamental these principles are by talking about them IN EVERY CLASS.

Strength/ Skill WOD
 Monday
Pull Ups
10' AMRAP
2-4-6-8-10... Pull Ups
10-20-30-40-50... Double Unders
Tuesday
Power Cleans
5 Rounds of:
3 Minute AMRAP
3 Power Clean (60|42.5 KG)
6 Push Ups
9 Air Squats
1 Minute Rest
Wednesday
Turkish Get Up
3 Rounds for Time:
10 TGU (5/side at 20|12KG)
500M Row 
Thursday
Push Press

Partner WOD

18' AMRAP
Partner A // Partner B
15 Push Press (40|30KG) // Plank
Overhead Hold (40|30KG) // 10 Burpees

Friday
Sandbag Over Shoulder
5 Rounds of:
1 Minute AMRAP:
5 Sandbag Over Shoulder (60|40KG)
Max Cal Assault Bike
3' Rest


Week 2 Day 1 | Monday 2020.01.13

Class Flow

 Section Timing
Whiteboard 0-5'
Warm Up 6-15'
Strength/Skill 16-40'
WOD 41-55'
Cool Down & Clean Up

56-60'

 

Warm Up

6' Flow:
5 Hollow to Arch Transitions
10 Kip Swings
20 Single Unders

Strength/ Skill

5x E2MOM
5 Weighted Pull Ups (Increasing Weight each round)
Then...
10 Minutes of Guided Skill Work: Kipping Pull Ups
Coach's Notes:
Points of Performance: Kipping Pull Ups
Kipping Pull Ups Progression: 
  • Kip Swings w. Stop on Command
  • 2 Kip Swings + 1 Big Kip
  • 2 Kip Swings + 1 Big Kip w. Hip Opening & Arm Pull
  • (Start from the top) Push Away + 1 Kip Swing
  • 2 Kip Swings + 2 Kipping Pull Ups

Coach's Challenge: Ensure that athletes are kipping between stable Hollow & Arch Positions. Faults which contribute to a loss of midline stabilization (such as excessive bending of the knees) should be swiftly addressed.

WOD

"Fireman"
10' AMRAP
2-4-6-8-10... Pull Ups
10-20-30-40-50... Double Unders

 

Coach's Notes:

Points

Points of Performance: Double Unders
Goal: Get into round of 16 Pull Ups/ 80 Double Unders
Coach's Challenge: Maintain good body positions on the Pull Ups throughout the workout, even as fatigue begins to set in.

Cool Down

30" Foam Roll Lats - Right
30" Foam Roll Lats - Left
30" Lat Stretch (on Upright Beam or with Band) - Right
30" Lat Stretch (on Upright Beam or with Band) - Left
Coach's Notes:

Collect scores as athletes are finishing the cool down.

Extra Credit

3 Sets for Quality:
90" Sandbag Hold (Heavy)
8 Med Ball Slams (Explosive)
1' Rest

Week 2 Day 2 | Tuesday 2020.01.14

Class Flow

 Section Timing
Whiteboard 0-5'
Warm Up 6-15'
Strength/Skill 16-30'
WOD 31-55'
Cool Down & Clean Up

56-60'


Warm Up

3 Rounds:
6 Wall Squats
9 Clean High Pulls from Hips (Empty Barbell)*
12 Push Ups from Knees


*Round 2 - Clean High Pulls from Hang
*Round 3 - Clean High Pulls from Floor

Strength/ Skill

6x Every 90 Seconds
2 Power Cleans (Increasing weight each round)
Coach's Notes:

Points of Performance: Power Clean
Coach's Challenge: Pushing the abs out to brace the core through the power clean.

WOD

"The Chief"
5 Rounds of:
3 Minute AMRAP
3 Power Clean (60|42.5 KG)
6 Push Ups
9 Air Squats
1 Minute Rest 

Coach's Notes:

Goal: 20 Rounds
Coach's Challenge: Consistency! Athletes should aim to do the same number of reps across all rounds.

Cool Down

2 Rounds:

30" Lying Figure 4 Stretch - Right
30" Lying Torso Twist Stretch - Right
30" Lying Figure 4 Stretch - Left
30" Lying Torso Twist Stretch - Left
Coach's Notes:

Lying Figure 4 Stretch
Lying Torso Twist Stretch
Collect scores as athletes are finishing the cool down.

Extra Credit

2 Sets:
30" Single Arm Ring Row - Left
30" Single Arm Ring Plank - Left
30" Rest
30" Single Arm Ring Row - Right
30" Single Arm Ring Plank - Right
90" Rest

Week 2 Day 3 | Wednesday 2020.01.15

Class Flow

 Section Timing
Whiteboard 0-5'
Warm Up 6-15'
Strength/Skill 16-30'
WOD 31-50'
Cool Down & Clean Up

51-60'


Warm Up

4 Rounds of:
60-second Rounds of Lumberjacks & Farmers
Team that loses the round needs to do 10 V-Ups

Strength/ Skill

10 Minutes of Guided Skill Work: Turkish Get Up
Then...
6x EMOM: 2 TGU (1x per side)
Coach's Notes:

Points of Performance: Turkish Get Up

Turkish Get Up Progression: Link

  • Roll to Setup Position
  • Sit Up to Elbow (and return to floor)
  • Sit Up to Elbow + Post to Hand (and return to floor)
  • Elbow + Hand + Sweep the Leg (and return to floor)
  • Elbow + Hand + Sweep + Come to Lunge Position (and return to floor)
  • Elbow + Hand + Sweep + Lunge + Stand (and return to floor)

Coach's Challenge: Keep the core engaged throughout the exercise - even when in static positions.

WOD

"Timber"
3 Rounds for Time:
10 TGU (5/side at 20|12KG)
500|450M Row 

 

Coach's Notes:

Goal: 12 Minutes (15 Minute Cap)
Coach's Challenge: Move slow and controlled on the TGU. Push the pace on the row.

Cool Down

2 Rounds:
30" Prone Cobra Pose
30" Downward Dog Pose
30" Cat/Cow Transitions

Coach's Notes:

Collect scores as athletes are finishing the cool down.

Extra Credit

4 Sets for Load:
6 Bent Over DB Row
6 DB Bench Press
2' Rest

Week 2 Day 4 | Thursday 2020.01.16

Class Flow

 Section Timing
Whiteboard 0-5'
Warm Up 6-15'
Strength/Skill 16-30'
WOD 31-52'
Cool Down & Clean Up

53-60'

Coach's Notes:

Be prepared to clearly explain the format of the Warm Up and WOD - it may take a moment for athletes to understand.


Warm Up

6 Minute Flow:
Partner A // Partner B
10M Crab Walks // Strict Press (Empty Barbell)
Scap Push Ups // 10M Straight Leg Bear Crawl

Partner B does knee raises while Partner A does 10M Crab Walk. Once the Crab Walk is done Partner B begins doing 10M Bear Crawl while Partner A does Kip Swings. Partners switch roles every round.

Strength/ Skill

5x E2MOM
4 Push Press (Increasing weight with each round)
Coach's Notes:

Points of Performance: Push Press
Coach's Challenge: Brace the core when re-racking the bar by tensing the abs and then pushing out.

WOD

Partner WOD - "Nonstop"
18' AMRAP
Partner A // Partner B
10 Push Press (40|30KG) // Plank
Overhead Hold (40|30KG) // 10 Burpees

Partner B does a plank while Partner A does 15 Push Presses. Once the PP are done Partner B begins doing 10 Burpees, during which time Partner A holds the bar locked out overhead. Partners switch roles every round. 

Coach's Notes:

Goal: 6 Rounds
Coach's Challenge: Reinforce to athletes how midline stabilization supports every movement we do in CrossFit. Abs and glutes must be "switched on" for every exercise in this workout, including the static holds.

Cool Down

PNF Hands-on-Box Shoulder Stretch
2 Rounds of:
5" Contraction 25" Stretch
5" Contraction 25" Stretch
1' Rest

Coach's Notes:

Hands-on-Box Shoulder Stretch

PNF Stretching: Athletes should actively push down with straight arms to engage the shoulder muscles, holding the activation for 5 seconds. The athlete can then relax shoulder muscles and try to increase the depth of the stretch slightly, holding the deeper stretch for 25 seconds. Repeat 4 times.

Collect scores as athletes are finishing the cool down.

Extra Credit

6 Rounds with a Partner:
8 Nordic Hamstring Curl
2 Broad Jump + High Jump*

Coach's Notes:

One partner works at a time. Each partner does 3 rounds.
The Resting Partner should assist on the Nordic Hamstring Curl
*Sequence: Broad Jump, High Jump, Broad Jump, High Jump

Week 2 Day 5 | Friday 2020.01.17

Class Flow

 Section Timing
Whiteboard 0-5'
Warm Up 6-15'
Strength/Skill 16-30'
WOD 31-52'
Cool Down & Clean Up

53-60'

Coach's Notes:

Coaching Larger Classes: We will be using Assault Bikes today. To support larger classes the Warm Up and WOD will need to be staggered by starting athletes on different movements or at different times. Look at your roster before class begins to plan how you will tackle the logistics.

Warm Up

2 Rounds of:
40" Assault Bike (Easy Pace)*
20" Rest 
40" Elbow to Instep w. Rotation (20" Each Side)
20" Rest 
40" Overhead Medball Toss
20" Rest

Coach's Notes:

*Round 1 Easy, Round 2 Moderate Pace
Overhead Medball Toss

Strength/ Skill

10 Minutes of Guided Skill Work: Sandbag Over Shoulder
Then...
5x EMOM: 3-5 Sandbag Over Shoulder

Coach's Notes:

Points of Performance: Sandbag Over Shoulder
Sandbag Over Shoulder Progression:

  • Setup Position + Walk Hands Under Bag
  • Deadlift to Lap (Review hand position)
  • Deadlift + Clean
Coach's Challenge: Make sure that athletes are fully opening ankles, knees, and hips on the sandbag over shoulder.

 

WOD

"Gas Pedal"
5 Rounds of:
1 Minute AMRAP:
5 Sandbag Over Shoulder (60|40KG)
Max Cal Assault Bike
3' Rest

Coach's Notes:

Points of Performance: Assault Bike
Goal: 15 calories per round
Coach's Challenge: Every round should be an all-out sprint! Challenge athletes to go pedal to the metal as soon as the time starts, and to push through the final seconds. The Sandbag Over Shoulders should not take more than 30 seconds.

Cool Down

2 Rounds:
30" Lizard Pose - Right
30" Ankle Stretch - Right
30" Lizard Pose - Left
30" Ankle Stretch - Left

Coach's Notes:

Ankle Stretch: Stay in the Lizard Pose, but push the knee forward over the toes while keeping the heel on the ground. Athletes should use their upper body to put weight on the leg and increase the stretch.

Collect scores as athletes are finishing the cool down.

Extra Credit

3 Sets:
20" L-Sit Hold on Plates
20m Double KB Front Rack Carry
Rest as needed

Week 3 | 2020.01.20 - 2020.01.24

Cycle Context

In week three we begin to gradually ramp up the intensity and demand on our athletes. The volume will become more demanding as we employ multiple movements throughout the week to target the posterior chain and midline. Keep reinforcing the importance of bracing the core, and strong positions as you coach your classes to make sure athletes are receiving the message. 

  Strength/ Skill WOD
Monday
Deadlifts
4 Rounds for Time:
20 Double KBS (20|12KG Each)
40|35 Calorie Row
Tuesday
Toes to Bar
For Time:
20-15-10-5
Toes to Bar
Single DB Box Step Ups (22|16KG)
Wednesday
Pistol & HSPU
For Time:
20-18-16...6-4-2 Pistols
10-9-8...3-2-1 HSPU
Thursday
Ring Muscle Up

Partner WOD

10 Rounds for Time:
2 Ring Muscle Ups
20M Broad Jumps
50 Double Unders

Friday
Overhead Squat
4 Rounds for Time:
30 1-Arm DB Deadlifts (22|16KG)
20 1-Arm DB Snatches
10 1-Arm DB OH Lunge


Week 3 Day 1 | Monday 2020.01.20

Class Flow

 Section Timing
Whiteboard 0-5'
Warm Up 6-15'
Strength/Skill 16-35'
WOD 36-53'
Cool Down & Clean Up

54-60'

Warm Up

1 Round of:
10 Cal Row (Jog)
5/Side: KB Crossover Deadlift
5 Cat/Cow Transitions

10 Cal Row (Run)
10 KB Swing
5 Cat/Cow Transitions

10 Cal Row (Sprint)
10 Double KB Swing
5 Cat/Cow Transitions

Coach's Notes:

Cat/Cow Transition

Strength/ Skill

5x E3MOM
5 Deadlifts
Coach's Notes:

Points of Performance: Deadlift
Coach's Challenge: Teach athletes to properly brace their core when setting up for the deadlift by taking a deep breath in and pushing the abs outward.

WOD

"Uproar"
4 Rounds for Time:
20 Double KBS (20|12KG Each)
40|35 Calorie Row

Coach's Notes:

Points of Performance: Double Kettlebell Swing
Goal: 13 Minutes (16 Minute Cap)
Coach's Challenge: Breathing - Challenge athletes to inhale on the eccentric portion of the swing and row, and exhale aggressively on the concentric.

Cool Down

30" Foam Roll Thoracic Spine
30" Foam Roll Spinal Erectors
30" Foam Roll Glutes
30" Foam Roll Hamstrings
1' Lying Figure 4 Stretch - Right
1' Lying Figure 4 Stretch - Left

 

Coach's Notes:

Collect scores as athletes are finishing the cool down.

Extra Credit

3 Sets:
20" - 30" Ring Support Hold (Top)
8/Side Walking Plate Push Up
10/Side Alternating Seated Leg Lifts
Rest as needed

Week 3 Day 2 | Tuesday 2020.01.21

Class Flow

 Section Timing
Whiteboard 0-5'
Warm Up 6-13'
Strength/Skill 14-34'
WOD 35-50'
Cool Down & Clean Up

51-60'

Warm Up

2 Rounds of Animal Tag (90 Seconds Per Round, 30 Seconds between Rounds)
Round 1: Bear Crawl
Round 2: Crab Walk

Then...

Shoulder Activation Drill
2 Rounds of:
10 Straight Arm Banded Ys - Push Away
10 Straight Arm Banded Ys - Pull Through 
5 Strict Kip Swings

 

Coach's Notes:

Animal Tag: The last person to join the class is nominated as the first "Alpha". They must go around trying to tag others in the class, while everyone (including the Alpha) is walking like an animal. When someone is tagged they must roll over and do 6 Deadbugs (3/side). Each rounds lasts 90 seconds. The last person to get tagged becomes the Alpha in the next round.

Shoulder Activation Drill: The purpose of this drill is to help athletes understand the role that the shoulder plays in controlling the kip by "pushing away" and "pulling through". 

Strength/ Skill

7 Minutes of Guided Skill Work: Toes to Bar
Then...
6x EMOM: 3-5 TTB (or appropriate scaling option)
Coach's Notes:
Points of Performance: Toes to Bar
Toes To Bar Progression:
  • Kip Swings
  • Kipping Knee Raise
  • Kipping Knees to Chest
  • Kipping Toes to Bar

Goal: Help athletes connect the dots between the shoulder activation drill from the warm up to the Toes to Bar progression. If you see athletes failing to engage their shoulders during the progression then send them back to the bands so they can learn how to use their shoulders as the main driver of the kip.
Coach's Challenge: Focus on pushing away as far as possible with the shoulders.

WOD

"Juicy"
For Time:
20-15-10-5
Toes to Bar
Single DB Box Step Ups (22|16KG)

Coach's Notes:

Points of Performance: Single DB Box Step Ups
Goal: 7 Minutes (10 Minute Cap)
Coach's Challenge: Each round gets easier. Challenge athletes to increase the pace as the workout progresses.

Cool Down

2 Rounds of:
30" Lunge w. Overhead Reach - Right
30" Lizard Pose - Right
30" Lunge w. Overhead Reach - Left
30" Lizard Pose - Left

Coach's Notes:

Collect scores as athletes are finishing the cool down.

 Extra Credit

2 Sets for Quality:
14 Single Arm DB Bench Press - Left
14 Single Arm DB Bent Over Row - Left
90" Rest
14 Single Arm DB Bench Press - Right
14 Single Arm DB Bent Over Row - Right
90" Rest

Week 3 Day 3 | Wednesday 2020.01.22

Class Flow

 Section Timing
Whiteboard 0-5'
Warm Up 6-13'
Strength/Skill 14-34'
WOD 35-52'
Cool Down & Clean Up

53-60'

Warm Up

2 Rounds of:
30" Strict Knee Raises (Leg Raises in Round 2)
30" Elbow to Instep (Right in Round 1, Left in Round 2)
30" Wall Walks
30" Wall Squats

Strength/ Skill

10 Minutes of Guided Skill Work: Pistol
10 Minutes of Guided Skill Work: HSPU


Coach's Notes:

Points of Performance: Pistol | HSPU

Pistol Progression:

  • Heel Wrapped Pistol Squat
  • Pistol Squat onto Box
  • Pistol Squat on top of Box
  • Pistol Squat

HSPU Progression:

  • Pike Push Up (w. Feet Elevated)
  • Headstand - Kick to Plank
  • Negative HSPU on Wall
  • Kipping HSPU

Coach's Challenge: Educate athletes on the role that core activation plays in these movements. Specifically-

  • Creating tension in the core to keep the leg elevated in the pistol
  • Keeping the body stable as you kip and press in the HSPU

WOD

"Outkast"
For Time:
20-18-16...6-4-2 Pistols
10-9-8...3-2-1 HSPU

Coach's Notes:

Goal: 12 Minutes (15 Minute Cap)
Coach's Challenge: Make sure athletes are not getting sloppy just because they want to move quickly. Slow them down if necessary and make sure they are following your guidance from the technique session. This is a great time to reinforce our priorities: Technique - Consistency - Intensity

Cool Down

2 Rounds of:
1' Foam Roll Lower Back
1' Deep Squat Hold w. Support 

Coach's Notes:

Deep Squat Hold w. Support - Athletes should try to get their hips as low to the ground as possible.
Collect scores as athletes are finishing the cool down.

Extra Credit

2 Sets:
20 Single Leg KB RDL - Left
10 Single Arm KB OH Reverse Lunge - Left
1' Rest
20 Single Leg KB RDL - Right
10 Single Arm KB OH Reverse Lunge - Right
1' Rest

Week 3 Day 4 | Thursday 2020.01.23

Class Flow

 Section Timing
Whiteboard 0-5'
Warm Up 6-13'
Strength/Skill 14-34'
WOD 35-55'
Cool Down & Clean Up

56-60'

Coach's Notes:

Make sure Rings are setup prior to the beginning of class.

Warm Up

2 Rounds of:
20" On / 10" Off
Station 1
Ring Rows
Ring Dips
Station 2 
Hollow Holds
Arch Holds
Station 3
Single Unders
Glute Bridge
Coach's Notes:
Each team starts at a different station. Partner A does the first movement for 20 seconds, then switches to the second movement at the same station for 20 seconds. Then all teams rotate to the next station. Repeat until everyone has done every exercise twice.

Strength/ Skill

15' Guided Skill Work: Ring Muscle Up

Coach's Notes:

Points of Performance: Ring Muscle Up

Strict Muscle Up Progression (Low Rings):

  • Review False Grip
  • Pull to Sternum
  • Pull to Sternum + Trace Chest
  • Pull to Sternum + Trace Chest + Dip
  • Reverse order to come down

Kipping Muscle Up Progression (High Rings):

  • Jump into Hollow + Kipping on Rings
  • Kip + Hip Opening
  • Kip + Hip Opening + Pull to Sternum
  • Kipping RMU

Coach's Challenge: Athletes should either be in a stable Hollow or Arch position.

WOD

Partner WOD - "Xxplosive"
10 Rounds for Time:
2 Ring Muscle Ups
20M Broad Jumps
50 Double Unders

Partner A does a full round, then Partner B does a round.

Coach's Notes:

Goal: 11 Minutes (15 Minute Cap) Each round should be about a ˜60-second sprint
Coach's Challenge: Every round should be an all-out sprint. Help athletes scale wisely so they can both practice skills and reach the desired stimulus. 

Cool Down

1 Round of:
45" Prone Cobra
45" Downward Dog
45" Thread the Needle - Right
45" Thread the Needle - Left 

Coach's Notes:

Thread the Needle
Collect scores as athletes are finishing the cool down.

Extra Credit

3 Sets:
8/Side Renegade Row
30" Hollow Body Hold
1' Rest

Week 3 Day 5 | Friday 2020.01.24

Class Flow

 Section Timing
Whiteboard 0-5'
Warm Up 6-12'
Strength/Skill 13-35'
WOD 36-51'
Cool Down & Clean Up

52-60'

Coach's Notes:

Make sure Rings are setup prior to the beginning of class.

Warm Up

2 Rounds:
5 Bootstrap Squats (3" hold in the bottom, 3" hold at the top)
5/ Direction PVC Around the World
5 Elbow to Instep (R1 - Right, R2 - Left)
5 Pike to Push Up (3" hold in the bottom, 3" hold at the top)

Coach's Notes:

Boostrap Squats

Strength/ Skill

10 Minutes of Guided Skill Work: Overhead Squat
Then...
5x E2MOM
4 Overhead Squats

Coach's Notes:

Points of Performance: Overhead Squat

Goal: Go as heavy as possible as good form allows. Athletes struggling with Ankle, Shoulder, or Hip mobility should be given 1:1 guidance for what they need to do to improve their mobility.

Coach's Challenge: Challenge athletes to keep constant upward pressure on the bar (Cue: "Press your shoulders up to your ears".)

WOD

"Disco Inferno"
4 Rounds for Time:
30 1-Arm DB Deadlifts (22|16KG)
20 1-Arm DB Snatches
10 1-Arm DB OH Lunge

Numbers represent total reps (switch hands as needed)

Coach's Notes:

Goal: 10 Minutes (12 Minute Cap)
Coach's Challenge: Challenge athletes to tighten their core enough to stabilize their midline, but keep it "soft" enough to breathe comfortably throughout this high-volume workout.

Cool Down

1 Round of:
1' Lizard w. KB on Knee - Right
1' Lizard w. KB on Knee - Left
1' Thoracic Extension w. KB Overhead

 

Coach's Notes:

Thoracic Extension w. KB Overhead

 Extra Credit

3 Sets:
30" Flutter Kicks (Hanging from Bar)
30" Hollow Rocks
30" Table Hold
30" Front Support Hold
90" Rest

Week 4 | 2020.01.27 - 2020.01.31

Cycle Context

In week four we continue to dial up the demand on our posterior chain and midline. 

  Strength/ Skill WOD
Monday
Handstand Walk
16' AMRAP:
8 Weighted Box Step Over (22|16KG Each)
10M Handstand Walk
12 GHD Sit Ups
Tuesday
Clean & Jerk
For Time:
30 Clean & Jerks (62.5 | 42.5KG)
Wednesday
Kipping Chest to Bar Pull Ups
5 Rounds for Time:
5 Devil Press (16 | 10 KG Each)
10 Chest to Bar Pull Up
20M DB Front Rack Lunge
Thursday Dumbbell Push Jerk
For Time:
100 Double Unders
80|70 Calorie Row
60 DB Shoulder to Overhead (22 | 16KG)
40 Burpee Over Rower
20 Wall Walks
40 Burpee Over Rower
60 DB Shoulder to Overhead
80|70 Calorie Row 
100 Double Unders
Friday Deadlift
6 Rounds for Time:
6 Toes to Bar
9 Deadlift (100|70KG)
12 Box Jumps

 

Week 4 Day 1 | Monday 2020.01.27

Class Flow

 Section Timing
Whiteboard 0-5'
Warm Up 6-12'
Strength/Skill 13-33'
WOD 34-52'
Cool Down & Clean Up

53-60'

Coach's Notes:

Today's WOD requires that we have space for both Handstand Walks and Boxes on the training floor. Look at your roster before class and plan how you will organize the logistics of the workout before class begins.

Warm Up

5' Flow:
5 Wall Walks
10 Box Step Over
:15 Arch Holds

Strength/ Skill

10 Minutes of Guided Skill Work: Handstand Walk
Then...
5x EMOM: 8 Meter Handstand Walk (or appropriate scaling option)
Coach's Notes:

Points of Performance: Handstand Walk
Suggested Progression: 

  • Wall Walk into Handstand Hold Against Wall (Increasing Duration)
  • 1-Hand Release Handstand / Shoulder Taps / Hip Touches
  • Handstand Walk to Wall (Increasing Distance)
  • Handstand Walk
Coach's Challenge: Help athletes improve their stability by-
  • Squeezing glutes and abs to create tight candlestick position
  • Actively pressing down into the floor with the shoulders

WOD

"Hypnotize"
16' AMRAP:
8 Weighted Box Step Over (22 |16KG Each)
10M Handstand Walk
12 GHD Sit Ups*

*Sit Ups while Hugging Medball can be used as a substitute for large classes

Coach's Notes:

Points of Performance: Weighted Box Step Over | GHD Sit Ups
Goal: 6 Rounds
Coach's Challenge: This workout heavily taxes the midline and shoulders. Challenge athletes to become aware of which movements can be used to "rest" a given muscle group (ex. relax shoulders on the GHD Sit Ups) in an attempt to stay fresh for when that body part is called back into action.

Cool Down

2 Rounds:
30 Lying Pec Stretch - Right
30 Scorpion Stretch - Right
30 Lying Pec Stretch - Left
30 Scorpion Stretch - Left

Coach's Notes:

Lying Pec Stretch
Scorpion Stretch
Collect scores as athletes are finishing the cool down.

Extra Credit

3 Sets:
14 Single Leg Glute Bridge - Left
6 Strict Toes To Bar (31X0)
14 Single Leg Glute Bridge - Right
20" Hanging L-Sit Hold
1' Rest

Week 4 Day 2 | Tuesday 2020.01.28

Class Flow

 Section Timing
Whiteboard 0-5'
Warm Up 6-12'
Strength/Skill 13-40'
WOD 41-51'
Cool Down & Clean Up

52-60'

Warm Up

3 Rounds with an empty barbell:
3 Tempo Stiff Leg Deadlift (333x)
3 Tempo Strict Press (333x)
3 Tempo Front Squat (333x)

 

Strength/ Skill

10 Minutes of Guided Skill Work: Clean & Jerk
Then...
5x E3MOM: 2 Clean & Jerks (Increasing weight with each set)
Coach's Notes:

Points of Performance: Squat Clean | Push Jerk
Suggested Progression: 

  • Clean Progression
    • Clean High Pulls
    • Muscle Clean
    • Power Clean + Front Squat (Gradually increasing depth of catch)
    • Squat Clean
  • Jerk Progression
    • Jump & Land - Hands on Shoulders
    • Push Jerk Balance - Barbell at Forehead (Ankles, Knees, Hips Extended before pressing under)
    • Push Jerk - With Barbell or PVC

Goal: Work up to a heavy double C&J.
Coach's Challenge: Make sure that every athlete's hips are fully opening on the clean and the jerk.
Note: Give individual guidance to athletes about whether to Squat Clean or Power Clean + Front Squat, depending on what would benefit that athlete more.

WOD

"Grace"
For Time:
30 Clean & Jerks (62.5 | 42.5 KG)

Coach's Notes:

Points of Performance: Clean & Jerk
Goal: 3 Minutes (5 Minute Time Cap)
Coach's Challenge: Even though this workout is short, there is an element of pacing involved. Most athletes should do singles throughout the workout, and pick up the bar again as soon as it has stopped bouncing.

Cool Down

2 Rounds:
1' Foam Roll Spinal Erectors, Glutes, & Hamstrings
30" Pigeon Pose - Right
30" Pigeon Pose - Left

Coach's Notes:

Pigeon Pose
Collect scores as athletes are finishing the cool down.

Extra Credit

2 Sets:
10 Side Plank Reach Through - Left
10 Side Plank Lifts - Left
10/Side Plate Halo

10 Side Plank Reach Through - Right

10 Side Plank Lifts - Right
20 Good Mornings (Holding Plate in Front of Chest)

Rest as needed

Week 4 Day 3 | Wednesday 2020.01.29

Class Flow

 Section Timing
Whiteboard 0-5'
Warm Up 6-10'
Strength/Skill 11-31'
WOD 32-57'
Clean Up

58-60'

Coach's Notes:

Today we will introduce two movements that we do not use regularly in our workouts - Devil Press & DB Front Rack Walking Lunges. Be prepared to coach athletes through these quickly

Warm Up

3 Rounds of:
15" Hollow Hold
15" Arch Hold
10 Kip Swings
10 American Kettlebell Swings (Light)

Strength/ Skill

10 Minutes of Guided Skill Work: Kipping Chest to Bar Pull Ups
Then...
5x EMOM: 3-5 Kipping Chest to Bar Pull Ups

Coach's Notes:

Points of Performance: Chest to Bar Pull Ups
Suggested Progression: 

  • Kip Swing
  • Kip Swing + Hip Opening
  • Kip Swing + Hip Opening + Pull with Arms
  • Chin Above Bar Hold + Push Away (focus on getting back into kip for rep #2)
  • 2 Consecutive Kipping Pull Ups
  • 2 Consecutive Chest to Bar Pull Ups

Coach's Challenge: The movement pattern of the Kipping Chest to Bar Pull Up is identical to that of the normal Kipping Pull Up. Make sure that athletes are not incorporating new, undesired, movements into the kip when they go from the normal kipping pull up to the Kipping Chest to Bar Pull Up. Specifically we are looking for-

  • Straight legs & pointed toes
  • Active core to support stable Hollow & Arch positions
  • Opening the hip, not kicking with the legs, to generate momentum

WOD

"Yeezus"
5 Rounds for Time:
5 Devil Press (16 | 10 KG Each)
10 Chest to Bar Pull Up
20M DB Front Rack Lunge

Coach's Notes:

Points of Performance: Devil PressDB Front Rack Lunge 
Goal: 11 Minutes (14 Minute Time Cap)
Coach's Challenge: Challenge athletes to work on their pacing. Use round 1 as a "warm up" and gradually pick up the pace. 

Cool Down

None

Coach's Notes:

Collect scores as athletes are cleaning up.

Extra Credit

3 Sets:
10 Seated Double KB Z-Press
12 Double KB Straight Arm Sit Up
14 Shoulder Taps
90" Rest

Week 4 Day 4 | Thursday 2020.01.30

Class Flow

 Section Timing
Whiteboard 0-5'
Warm Up 6-14'
Strength/Skill 15-25'
WOD 26-55'
Cool Down & Clean Up

56-60'

Warm Up

One Round of:
Partner A // Partner B
5/side Lizard with Rotation // 25 Jumps
5 YTW on the Rings // 25 Jumps w. Double Tap on Hips
20" Handstand Hold // 25 Double Unders

Partner A does Exercise 1 while Partner B jumps rope. Once both have finished their task, Partner B does Exercise 1 while Partner A jumps rope. They then move onto Exercise 2, and repeat.

Strength/ Skill

5 Minutes of Guided Skill Work: Dumbbell Push Jerk

Coach's Notes:

Points of Performance: Dumbbell Push Jerk
DB Push Jerk Progression: (Link)

  • Jump & Land - Hands at Side
  • Jump & Land - Thumbs on Shoulders
  • Jump, Punch, Land - No Dumbbell
  • Push Jerk - With Dumbbell

    Coach's Challenge: Make sure that every athlete's hips are fully opening before pushing under.

    WOD

    Partner WOD - "Shook Ones"
    For Time:
    100 Double Unders
    80|70 Calorie Row
    60 DB Shoulder to Overhead (22 | 16KG)
    40 Burpee Over Rower
    20 Wall Walks
    40 Burpee Over Rower
    60 DB Shoulder to Overhead
    80|70 Calorie Row 
    100 Double Unders

    One partner works at a time. Split reps evenly.

    Coach's Notes:

    Points of Performance: Wall Walk | Burpee Over Rower
    Goal: 24 Minutes (28 Minute Time Cap)
    Coach's Challenge: Challenge athletes to go for small sets and a fast pace to keep the intensity high.

    Cool Down

    2 Rounds of:
    45" Lying Banded Shoulder Stretch - Right
    15" Rest
    45" Lying Banded Shoulder Stretch - Left
    15" Rest

    Coach's Notes:

    Lying Banded Shoulder Stretch
    Collect scores as athletes are finishing the cool down.

    Extra Credit

    3 Sets:
    30" Sandbag Hold
    3/Side Sandbag Lap to Shoulder
    30m Sandbag Carry
    2' Rest

    Week 4 Day 5 | Friday 2020.01.31

    Class Flow

     Section Timing
    Whiteboard 0-5'
    Warm Up 6-14'
    Strength/Skill 15-35'
    WOD 36-53'
    Cool Down & Clean Up

    54-60'

    Warm Up

    3 Rounds of:
    20" Oblique Opener
    20" Kettlebell Swing
    20" Strict Leg Raise to Parallel
    20" Box Step Ups

    :10 Rest Between Exercises

    Strength/ Skill

    6x E2MOM
    3 Deadlift

    Increase weight with each set.

    Coach's Notes:
    Points of Performance: Deadlift
    Goal: Build up to a heavy 3.
    Coach's Challenge: Teach athletes to initiate the movement by driving through their heels. Be on the lookout for heels coming off the ground slightly as a sign that the athlete's weight has shifted forward too far.

     

    WOD

    "Wobble Wobble"
    6 Rounds for Time:
    6 Toes to Bar
    9 Deadlift (100|70KG)
    12 Box Jumps

    Coach's Notes:

    Points of Performance: Toes to Bar | Box Jumps
    Goal: 10 Minutes (13 Minute Time Cap)
    Coach's Challenge: Challenge athletes to go unbroken on every set. Scale accordingly.
    Note: We pre-fatigued our posterior chain by working up to a heavy deadlift before the WOD. Be on the lookout for athletes who are not able to maintain a safe position on the deadlift during the metcon, and challenge them to go lighter if needed.

    Cool Down

    2 Rounds of:
    1" Foam Roll Glutes & Hamstrings
    1" Happy Baby Pose

    Coach's Notes:

    Lying Leg Hug Stretch
    Happy Baby Pose
    Collect scores as athletes are finishing the cool down.

    Extra Credit

    4 Sets:
    20m Double KB OH Carry
    40" Plank
    4/Side Med Ball Side Toss (Explosive)
    90" Rest

    Week 5 | 2020.02.03 - 2020.02.07

    Cycle Context

    Over the coming weeks we will reduce the number of reps per set on our deadlifts, and should be challenging athletes to increase the weight each week. Meanwhile, we will provide more time for practice (and slightly less time for coaching) during our skill work to ensure that athletes are getting in sufficient reps to learn and develop. 

      Strength/ Skill WOD
    Monday Power Snatch
     For Time:
    21-15-9
    Power Snatch (40|20KG)
    Pull Ups
    Tuesday
    Knees to Elbow
    For Time:
    20-16-12-8-4
    Knees to Elbow
    Dumbbell Front Squats (22|16KG Each)
    Wednesday Deadlift
    For Time:
    10 Deadlift (120|85KG)
    40|36 Cal Row
    20 Deadlift (100|70KG)
    30|27 Cal Row
    30 Deadlift (80|55KG)
    20|18 Cal Row
    40 Deadlift (60|40KG)
    10|9 Cal Row
    Thursday HSPU
    20 Rounds for Time:
    3 Strict HSPU
    6 Box Jump Over
    12 Wall Ball Shots
    Friday Sandbag Toss
    6 Rounds for Time:
    10M Sandbag Walking Lunges (Bearhug 60|40KG)
    30 Double Unders
    20M Sandbag Carry (Bearhug 60|40KG)
    30 Double Unders

     

    Week 5 Day 1 | Monday 2020.02.03

    Class Flow

     Section Timing
    Whiteboard 0-5'
    Warm Up 6-20'
    Strength/Skill 21-40'
    WOD 41-53'
    Cool Down & Clean Up

    54-60'

    Warm Up

    2 Rounds of:
    10 PVC Snatch Deadlift
    8 Hollow Rocks
    10 PVC Pass Throughs
    8 Scap Pull Ups
    10 PVC Around the Worlds
    8 Kip Swings

    Then guide the class through the following Snatch Progression...

    Snatch Deadlift
    Snatch Pull
    Snatch High Pull
    Muscle Snatch
    Power Snatch
    Reverse Power Snatch (From top to bottom)

    Strength/ Skill

    12' EMOM Power Snatch

    5-5-5-5-3-3-3-3-1-1-1-1

    Coach's Notes:
    Points of Performance: Power Snatch
    Goal: Focus on smooth barbell cycling through the first 8 sets. Go heavy on the last 4 sets.
    Coach's Challenge: Athletes should focus on smoothly returning the bar back to the ground and arriving in a good starting position. 

     

    WOD

    "Napalm in the Morning"
    For Time:
    21-15-9
    Power Snatch (40|20KG)
    Pull Ups

    Coach's Notes:

    Points of Performance: Kipping Pull Ups
    Goal: 4 Minutes (8 Minute Time Cap)
    Coach's Challenge: Challenge athletes to go all out from the very beginning (no pacing round 1!), and hang on for dear life through the second half of the workout.

    Cool Down

    2 Rounds of:
    30" Weighted T-Spine Extension on Wall Ball (Hips Elevated)
    30" Weighted T-Spine Extension on Wall Ball (Hips Down)
    30" Rest

    Coach's Notes:

    Weighted T-Spine Extension on Wall Ball
    Collect scores as athletes are finishing the cool down.

    Extra Credit

    4 Rounds of:
    10 Snatch Press (w. Empty Barbell)
    15 Snatch Grip Upright Row
    60" Rest between rounds

     

    Week 5 Day 2 | Tuesday 2020.02.04

    Class Flow

     Section Timing
    Whiteboard 0-5'
    Warm Up 6-15'
    Strength/Skill 16-36'
    WOD 37-53'
    Cool Down & Clean Up

    54-60'

    Warm Up

    2 Rounds of:
    30" Mountain Climbers (Fast)
    30" Alt. Leg Raise to Parallel
    30" Mountain Climbers (Slow)*
    30" Tempo Wall Squats (3330)

    15" Rest Between Exercises

    Coach's Notes:

    Mountain Climbers Slow - Place hands outside of shoulders. Push arms into ground to activate chest and shoulders. Bring knees to chest at a slow pace.

    Strength/ Skill

    Knees to Elbows Progression 15' EMOM 

     Minute Reps & Movement
    1-3
    3-6 Hollow Arch Rolls
    4-6
    3-6 Strict Hanging Hollow Arch Transitions
    7-9
    4-8 Kip Swings
    10-12
    4-8 Kipping Knee Raises
    13-15
    4-8 Kipping Knees to Elbows

     

    Coach's Notes:
    Goal: Drill home the basics this week (hollow/arch positions, tension in the midline, pushing away with the shoulders). Next week we will do a similar progression, with more time and focus spent on the second half of the progression.
    Coach's Challenge: Challenge athletes to point their toes and flex their quads EVERY time they come into the arch position throughout this EMOM. 

     

    WOD

    "DEFCON 5"

    For Time:
    20-16-12-8-4
    Knees to Elbow
    Dumbbell Front Squats (22|16KG Each)

    Coach's Notes:

    Points of Performance: Knees to Elbows
    Goal: 8 Minutes (11 Minute Time Cap)
    Coach's Challenge: Every set gets a little easier! Challenge athletes to pick up the pace when they hit the round of 12.
    Substitutions: Athletes who did the Snatch-Pull Up workout yesterday may need to give their hands a break from the bar. Offer them GHD Sit Ups (Rx) or Lying Leg Raises (Scaled) as alternatives to the Knees to Elbow.

    Cool Down

    2 Rounds of:
    45" Deep Squat Hold w. Support
    15" Rest
    45" Prone Cobra
    15" Rest

    Coach's Notes:

    Deep Squat Hold w. Support
    Collect scores as athletes are finishing the cool down.

    Extra Credit

    3 Rounds of:
    15 DB Stiff Leg Deadlift
    30” Ring Support Hold

    Rest as needed

     

    Week 5 Day 3 | Wednesday 2020.02.05

    Class Flow

     Section Timing
    Whiteboard 0-5'
    Warm Up 6-12'
    Strength/Skill 13-33'
    WOD 34-53'
    Cool Down & Clean Up

    54-60'

    Warm Up

    2 Rounds of:
    15|12 Cal Row
    5/Side Single Leg Glute Bridge
    5 Rower Pike Ups

    Coach's Notes:

    Rower Pike Ups

    Strength/ Skill

    7x E2MOM
    2 Deadlift

    Increase weight with each set. 

    Coach's Notes:

    Points of Performance: Deadlift
    Goal: Build up to a heavy doubleAthletes should be lifting heavier than the 3RM benchmark that they set in week 1.
    Coach's Challenge: Make sure athletes are keeping the bar in contact with the body throughout the lift. Shave the hair off those shins!

    WOD

    "Guts & Glory"
    For Time:
    10 Deadlift (120|85KG)
    40|36 Cal Row
    20 Deadlift (100|70KG)
    30|27 Cal Row
    30 Deadlift (80|55KG)
    20|18 Cal Row
    40 Deadlift (60|40KG)
    10|9 Cal Row

    Coach's Notes:

    Goal: 14 Minutes (16 Minute Time Cap)
    Coach's Challenge: Challenge athletes to do every set of deadlifts in two sets or less and to increase their pace on the rower with each round. The last 10 calories should be an all out sprint!

    Cool Down

    1 Round of:
    45" Roll out Spinal Erectors, Glute, Hamstring - Right
    45" Pigeon Pose - Right
    45" Roll out Spinal Erectors, Glute, Hamstring - Left
    45" Pigeon Pose - Left

    15" Rest & Transition between exercises

    Coach's Notes:

    Collect scores as athletes are finishing the cool down.

    Extra Credit

    4 Rounds of:
    15 Bent Over Barbell Row
    10 Barbell Rollouts

    Rest as needed between rounds

     

    Week 5 Day 4 | Thursday 2020.02.04

    Class Flow

     Section Timing
    Whiteboard 0-5'
    Warm Up 6-15'
    Strength/Skill 16-30'
    WOD 31-54'
    Cool Down & Clean Up

    55-60'

    Warm Up

    2 Rounds of:
    Partner A // Partner B
    10 Box Step Over // Max Wall Ball Presses
    10 Bootstrap Squats // Max Pillar to Plank

    Coach's Notes:

    While Partner A does 10 Box Step Overs, Partner B is repping through Wall Ball Presses. Once Partner A finishes the Step Overs, they switch roles. Once both partners have done the Step Overs they move to the next station and repeat. This entire cycle is performed two times.

    Pillar to Plank
    Bootstrap Squats
    Wall Ball Presses

    Strength/ Skill

    Strict HSPU Progression 12' EMOM
    Minute Reps & Movement
    1-3
    15" Hollow Hold & 15" Arch Hold
    4-6
    3-6 Pike Push Ups (on box if possible)
    7-9
    2-4 Negative HSPU (3 Count Descent)
    10-12
    2-4 Strict HSPU
    Coach's Notes:

    Points of Performance: Strict HSPU
    Goal: Build up to a strict HSPU while drilling home the basics - tension in the midline and stable hollow position.
    Coach's Challenge: Challenge athletes to keep their bellow button pulled back to their spine to help maintain a stable hollow position. 

    WOD

    "Hype"
    20 Rounds for Time:
    3 Strict HSPU
    6 Box Jump Over
    12 Wall Ball Shots

    Coach's Notes:

    Notes: Partner A does a full round, then Partner B does a round. Each round should be a ˜60 second sprint.
    Points of Performance: Box Jump Over | Wall Ball Shots
    Goal: 17 Minutes (20 Minute Time Cap)
    Coach's Challenge: Challenge athletes to do every round as quickly as possible. Take long breaths in through the nose and out through the mouth to get their heart rate down during the rest period.

    Cool Down

    3-Way Banded Shoulder Stretch
    30" Each Position - Right
    30" Each Position - Left

    Coach's Notes:

    3-Way Banded Shoulder Stretch
    Collect scores as athletes are finishing the cool down.

    Extra Credit

    3 Rounds of:
    20M Double KB Bottom Up Waiters Carry
    20 Weight Plate Good Mornings
    30" Rest between rounds

    Coach's Notes:

    Double KB Bottom Up Waiters Carry
    Weight Plate Good Mornings 

     

    Week 5 Day 5 | Friday 2020.02.05

    Class Flow

     Section Timing
    Whiteboard 0-5'
    Warm Up 6-15'
    Strength/Skill 16-30'
    WOD 31-54'
    Cool Down & Clean Up

    55-60'

    Warm Up

    6' Flow
    20 Single Unders
    10 Lunge w. Overhead Reach (5/Side)
    20 Single Unders Backwards
    10 Sandbag Deadlift

    Coach's Notes:

    Sandbag Deadlift
    Lunge w. Overhead Reach

    Strength/ Skill

    10 Minutes of Guided Skill Work: Sandbag Toss 

    Then...

    Every 30" for 5 Minutes:
    1 Sandbag Toss for Max Distance

     

    Coach's Notes:

    Points of Performance: Sandbag Toss 
    Coach's Challenge: Challenge athletes fully open ankles, knees, and hips.

    WOD

    6 Rounds for Time:
    10M Sandbag Walking Lunges (Bearhug 60|40KG)
    30 Double Unders
    20M Sandbag Carry (Bearhug 60|40KG)
    30 Double Unders

    Coach's Notes:

    Points of Performance: Sandbag Walking Lunges | Sandbag Carry
    Goal: 13 Minutes (16 Minute Time Cap)
    Coach's Challenge: Challenge athletes to focus on their breathing throughout the workout- in through the nose, out through the mouth. Every movement should have a breathing pattern. For example-

    • Double Unders - In for two jumps, out for two jumps
    • Sandbag Walking Lunges - In as you lunge forward, out as you step up
    • Sandbag Carry - In on the right foot, out on the left foot

    Cool Down

    PNF Couch Stretch

    2 Rounds on Right: 5" Contract // 25" Relax
    2 Rounds on Left: 5" Contract // 25" Relax

    Coach's Notes:

    PNF Couch Stretch
    Collect scores as athletes are finishing the cool down.

    Extra Credit

    3 Rounds of:
    20" Chin Above Bar Hold
    10" Hanging Hollow Hold
    10" Hanging Arch Hold
    60" Rest between rounds
     Coach's Notes:

    Chin Above Bar Hold
    Hanging Hollow/ Arch Hold

    Week 6 | 2020.02.10 - 2020.02.14

    Cycle Context

    Week six is the peak of our deadlift cycle. We will work up to a heavy single which should be much heavier than the 3-rep max we set at the beginning of the cycle. Meanwhile, we will continue our focus on core activation with Toes to Bar and Ring Muscle Up kipping progressions that emphasize midline tension. 

      Strength/ Skill WOD
    Monday  Toes to Bar
     For Total Time:
    2 Rounds of:
    21-15-9
    TTB
    WBS
    3' Rest between rounds
    Tuesday
    Deadlift
    6 Rounds of:
    12 Sumo Deadlift High Pull (40|30KG)
    9 Shoulder to Overhead
    6 Burpee Over Bar
    Wednesday Butterfly Pull Ups  20' AMRAP
    5 Pull Ups
    10 Box Step Overs
    20 Sit Ups
    Thursday

    Double KBS

    Double Unders

    Partner WOD
    For Time:
    100-80-60-40-20-40-60-80-100 Double Unders
    50-40-30-20-10-20-30-40-50 Double KBS (20|12KG Each)
    Friday

    5x E3MOM

    5 Bench Press

    "Yah Yah"
    12' AMRAP
    12 Floor Press (22|16KG Each)
    8 Strict Leg Raise to Parallel
    4 Devil Press

     

    Week 6 Day 1 | Monday 2020.02.10

    Class Flow

     Section Timing
    Whiteboard 0-5'
    Warm Up 6-15'
    Strength/Skill 16-35'
    WOD 36-50'
    Cool Down & Clean Up

    54-60'

    Warm Up

    6' Flow
    5 Tempo Wall Squats (444x)
    5/Side Seated Leg Lifts
    10 Banded Y Push Aways
    10 Banded Y Pull Throughs

     Coach's Notes:

    Use the Banded Push Aways/ Pull Throughs to educate athletes on how to activate the shoulders in the kip swing.

    Strength/ Skill

    Toes to Bar Progression 15' EMOM 

    Minute Reps & Movement
    1-2
    3-6 Croc Rolls (Hold each position 2 counts before rolling)
    3-4
    3-6 Strict Hollow Arch Transitions on Bar
    5-6
    4-8 Kip Swings
    7-8
    4-8 Knee Raises
    9-11  4-8 Knees to Elbows
    12-15
    4-8 Toes to Bar

     

    Coach's Notes:
    Points of Performance: Toes to Bar
    Goal: We have been practicing this progression for several weeks - today is all about getting in reps. Make sure athletes are keeping their legs straight & together on the backswing to maximize tension in the core.
    Coach's Challenge: Advanced athletes should be challenged by doing the entire progression with straight legs. 

     

    WOD

    "Bandit"
    For Total Time:
    2 Rounds of:
       21-15-9
       TTB
       WBS
       3' Rest between rounds

     

    Coach's Notes:

    Points of Performance: Wall Ball Shots
    Goal: 10 Minutes (13 Minute Time Cap)
    Coach's Challenge: Each round should be an all-out, unbroken sprint. Make sure athletes have scaled the movements so that they don't need to rest.

    Cool Down

    2 Rounds of:
    30" Static Lunge with Overhead Reach - Right
    30" Static Lunge with Overhead Reach - Left
    60" Weighted Ankle Stretch

    Coach's Notes:

    Weighted Ankle Stretch
    Collect scores as athletes are finishing the cool down.

    Extra Credit

    4 Rounds of:
    12 Reverse Curl into Shoulder Press
    12 Romanian Deadlifts
    30" Rest between rounds

     

    Week 6 Day 2 | Tuesday 2020.02.11

    Class Flow

     Section Timing
    Whiteboard 0-5'
    Warm Up 6-15'
    Strength/Skill 16-35'
    WOD 36-55'
    Cool Down & Clean Up

    56-60'

    Warm Up

    2 Rounds of:
    20M DB Death March
    10 Is 10 Ys 10 Ts (Thumbs Up, No Weights)
    20M Broad Jumps

    Strength/ Skill

    10x Every 90"
    1 Deadlift

    Coach's Notes:
    Points of Performance: Deadlift
    Goal: Build up to an explosive single that is heavier than the 3RM we set in week 1.
    Coach's Challenge: Be as explosive as possible with every rep. We should not be grinding through reps.

     

    WOD

    "Woah"
    6 Rounds of:
    12 Sumo Deadlift High Pull (40|30KG)
    9 Shoulder to Overhead
    6 Burpee Over Bar

    Coach's Notes:

    Points of Performance: Sumo Deadlift High Pull | Push Press | Burpee Over Bar
    Goal: 10 Minutes (13 Minute Time Cap)
    Coach's Challenge: Practice being explosive on the SDHP by popping the hips on every rep.

    Cool Down

    2 Rounds of:
    5 Wall Slides (5x5x)
    45" Banded Overhead Stretch - Right
    45" Banded Overhead Stretch - Left

    Coach's Notes:

    Wall Slides
    Collect scores as athletes are finishing the cool down.

    Extra Credit

    3 Rounds of:
    10 Banded Glute Bridges
    10 Banded Side Steps - Right
    10 Banded Side Steps - Left
    60" Rest between rounds

     

    Week 6 Day 3 | Wednesday 2020.02.12

    Class Flow

     Section Timing
    Whiteboard 0-5'
    Warm Up 6-15'
    Strength/Skill 16-30'
    WOD 31-53'
    Cool Down & Clean Up

    54-60'

    Warm Up

    2 Rounds of:
    12 Jumping Lunges
    4 Negative Pull Ups (4" Descent)
    12 Hollow Rocks
    4 Strict Hanging Hollow/Arch Transitions

    Strength/ Skill

    10 Minutes of Guided Skill Work: Butterfly Pull Ups

      

    Coach's Notes:

    Points of Performance: Butterfly Pull Ups
    Sample Progression:

    • Hanging Strict Hollow/Arch Transitions
    • Hanging Shoulder Circles (Both feet on box)
    • Hanging Shoulder Circles (1 Foot on box)
    • Medium Shoulder Circles - Forehead to bar
    • Butterfly Pull Ups 
    Coach's Challenge: Challenge athletes to maintain tight hollow and arch positions. No breaking at the knees!

     

    WOD

    20' AMRAP
    5 Pull Ups
    10 Box Step Overs
    20 Sit Ups

    Coach's Notes:

    Points of Performance: Box Step Overs | Sit Ups
    Goal: 13 Rounds
    Coach's Challenge: Find a "Cruising" pace and maintain it for the entire workout.

    Cool Down

    3 Rounds of:
    30" Wall Lat Stretch
    30" Standing Straddle Stretch

    Coach's Notes:

    Wall Lat Stretch | Standing Straddle Stretch
    Collect scores as athletes are finishing the cool down.

    Extra Credit

    5 Rounds of:
    10 Slam Balls
    5/Side Renegade Row
    No rest between rounds

    Week 6 Day 4 | Thursday 2020.02.13

    Class Flow

     Section Timing
    Whiteboard 0-5'
    Warm Up 6-15'
    Strength/Skill 16-27'
    WOD 28-53'
    Cool Down & Clean Up

    54-60'

    Warm Up

    2 Rounds of:
    10M KB Death March 
    10M Banded Side Step - Facing Right
    10 Double KB Deadlift
    10M Banded Side Step - Facing Left
    10M Broad Jumps

     

    Strength/ Skill

    5 Minutes of Guided Skill Work: Double Kettlebell Swing

    • Single KBS
    • Double KBS - Partial ROM
    • Double KBS - Eye Level

    Then...

    5 Minutes of Guided Skill Work: Double Unders

    • Big Singles
    • Single-Single-Double
    • Single-Single-Double-Single-Single
    • Single-Single-Double-Double-Single-Single
    Coach's Notes:
    Points of Performance: Double KBS | Double Unders
    Coach's Challenge - KBS: Make sure athletes are explosively opening their hips as the main driver of the KBS.
    Coach's Challenge - Double Unders: Make sure athletes are staying relaxed in the shoulders, and generating the motion from their wrists.

     

    WOD

    Partner WOD - "Godzilla"
    For Time:
    100-80-60-40-20-40-60-80-100 Double Unders
    50-40-30-20-10-20-30-40-50 Double KBS (20|12KG Each)
    One partner works at a time. Split reps evenly.

    Coach's Notes:

    Goal: 22 Minutes (25 Minute Cap)
    Coach's Challenge: Find a "Cruising" pace and maintain it for the entire workout.

    Cool Down

    1 Round of:
    45" Downward Dog w. Calf Stretch - Right
    45" Downward Dog w. Calf Stretch - Left
    45" Single Leg Over - Right
    45" Single Leg Over - Left

    Coach's Notes:

    Downward Dog w. Calf Stretch | Single Leg Over
    Collect scores as athletes are finishing the cool down.

    Extra Credit

    3 Rounds of:
    10 Dual Kettlebell Turkish Situp
    20" Ring Top Hold
    20" Ring Bottom Hold
    60" between sets

     

    Week 6 Day 5 | Friday 2020.02.14

    Class Flow

     Section Timing
    Whiteboard 0-5'
    Warm Up 6-15'
    Strength/Skill 16-33'
    WOD 34-54'
    Cool Down & Clean Up

    55-60'

    Warm Up

    3 Rounds of Pizza Game:
    1' On // 30" Off
    5 Push Up Penalty every time your pizza falls to the floor

    Strength/ Skill

    5x E3MOM
    5 Bench Press

    Coach's Notes:

    Points of Performance: Bench Press
    Coach's Challenge: Teach athletes how to engage their lats on the bench press by imagining that they are bending the bar in half. 

    WOD

    "Yah Yah"
    12' AMRAP
    12 Floor Press (22|16KG Each)
    8 Strict Leg Raise to Parallel
    4 Devil Press

    Coach's Notes:

    Goal: 8 Rounds
    Coach's Challenge: The Devil Press is the only high intensity movement in this workout. Challenge athletes to push the pace here and avoid resting on the Devil Press. Instead, use slow and controlled breaths on the Floor Press and the Leg Raise to recover quickly.

    Cool Down

    PNF Hands-on-Box Shoulder Stretch
    2 Rounds of:
    5" Contraction 25" Stretch
    5" Contraction 25" Stretch
    1' Rest

    Coach's Notes:

    Hands-on-Box Shoulder Stretch

    PNF Stretching: Athletes should actively push down with straight arms to engage the shoulder muscles, holding the activation for 5 seconds. The athlete can then relax shoulder muscles and try to increase the depth of the stretch slightly, holding the deeper stretch for 25 seconds. Repeat 4 times.

    Collect scores as athletes are finishing the cool down.

    Extra Credit

    4 Rounds of:
    10 DB Arnold Press
    20 Flutter Kicks
    No rest between rounds

    Week 7 | 2020.02.17 - 2020.02.21

    Cycle Context

    In week seven we will take our foot off the gas slightly by keeping the loads relatively light. This will give our athletes a chance to recover in preparation for week 8 in which we will retest our deadlift and max TTB.

      Strength/ Skill WOD
    Monday
    8x EMOM
    3 Hang Power Clean
     5 Rounds for Time:
    12 Deadlift (70|45KG)
    9 Hang Power Clean
    6 Push Jerk
    2' Rest
    Tuesday Ring Dips
    For Time:
    21-18-15-12-9-6-3
    Sandbag Squats (50|35KG)
    Ring Dips
    Wednesday Bar Muscle Up
    3 Rounds for Time:
    5 BMU
    50 Sit Ups
    500|450M Row
    Thursday

     Toes to Rings

    Partner WOD
    3 Rounds of:
    20 Devil Press (16|12KG Each)
    40 Toes to Rings
    60 Box Jumps
    Friday

     Low Bar Box Squat

    3 Rounds for Time:
    8 Burpees to Bar
    16 Wall Ball Shots
    24|20 Cal Assault Bike
    3' Rest

     

    Week 7 Day 1 | Monday 2020.02.17

    Class Flow

     Section Timing
    Whiteboard 0-5'
    Warm Up 6-20'
    Strength/Skill 21-30'
    WOD 31-50'
    Cool Down & Clean Up

    51-60'

    Warm Up

    3 Rounds of Smack Game (30"on/ 60" off)
    Loser does 5 pike push ups

    Then walk the class through...

    Hang Power Clean Progression:

    • Clean High Pull from Hips
    • Muscle Clean from Hips
    • Power Clean from Hips
    • Clean High Pull from Hang
    • Muscle Clean from Hang
    • Power Clean from Hang
    • Resetting for barbell cycling

    Strength/ Skill

    8x EMOM
    3 Hang Power Clean
    Increase weight with each set

    Coach's Notes:

    Points of Performance: Hang Power Clean
    Coach's Challenge: Help athletes be as efficient as possible by cycling efficiently. Focus on "popping" the bar off the shoulders and catching the bar again at the hips.

    WOD

    "Sprint DT"
    5 Rounds for Time:
    12 Deadlift (70|45KG)
    9 Hang Power Clean
    6 Push Jerk
    2' Rest

    Coach's Notes:

    Points of Performance: Push Jerk
    Goal: Every round should be done unbroken in under 60 seconds (Time cap 17 Minutes)
    Coach's Challenge: Challenge athletes to get their heart rate down as quickly as possible by taking big breaths in through the nose, and exhaling through the mouth during the rest period.

    Cool Down

    2 Rounds of:
    1' Ankle Stretch (Barbell on Knee)
    1' Happy Baby Pose

    Coach's Notes:

     

    Collect scores as athletes are finishing the cool down.

    Extra Credit

    3 Supersets:
    5 Tempo Pull Ups (41x1)
    10 Tempo Barbell Curls (5xx1)
    Rest 90" between sets

    Week 7 Day 2 | Tuesday 2020.02.18

    Class Flow

     Section Timing
    Whiteboard 0-5'
    Warm Up 6-20'
    Strength/Skill 21-30'
    WOD 31-50'
    Cool Down & Clean Up

    51-60'

    Warm Up

    4 Rounds of:
    5 1.25 Air Squat
    5 Sandbag Deadlift
    10 Push Ups
    15" Hollow Hold

    Strength/ Skill

    10 Minutes of Guided Skill Work: Ring Dips

    Then...

    4x E2MOM:
    15" Ring Top Hold + 15" Ring Bottom Hold + 4-8 Strict Ring Dips

    Coach's Notes:

    Ring Dip Progression:

    • Ring Top Hold
    • Ring Bottom Hold
    • Strict Ring Dips (Feet on the ground if needed)
    • "Kick Your Butt" Kip

    Points of Performance: Ring Dip
    Coach's Challenge: Make sure athletes are maintaining a tight hollow position throughout the ring dip.
    Scaling: Athletes who cannot do strict ring dips should try scaling by lightly putting their feet on the ground instead of immediately resorting to using bands. See an example of this scaling option here.

    WOD

    "Cypress Hill"
    For Time:
    21-18-15-12-9-6-3
    Sandbag Squats (50|35KG)
    Ring Dips

    Coach's Notes:

    Points of Performance: Sandbag Squats
    Goal: 9 Minutes (12 Minute Cap)
    Coach's Challenge: Challenge athletes to go for big unbroken sets, knowing that each round gets a little easier.

    Cool Down

    2 Rounds of:
    30" Lizard Pose - Arms Extended - Right
    30" Lizard Pose - On Forearms - Right
    30" Lizard Pose - Arms Extended - Left
    30" Lizard Pose - On Forearms - Left

    Coach's Notes: 

    Collect scores as athletes are finishing the cool down.

    Extra Credit

    3 Supersets:
    10 Ring Push Ups
    10 Ring Pikes
    Rest 90" between sets

    Week 7 Day 3 | Wednesday 2020.02.19

    Class Flow

     Section Timing
    Whiteboard 0-5'
    Warm Up 6-15'
    Strength/Skill 16-35'
    WOD 36-54'
    Cool Down & Clean Up

    55-60'

    Warm Up

    4 Rounds of:
    12|10 Cal Row
    8 Ring Rollouts
    4 Negative Pull Ups (3" Descent)

    Strength/ Skill

    10 Minutes of Guided Skill Work: Bar Muscle Ups

    Then...

    5x EMOM: 1-3 BMU

    Coach's Notes:

    Bar Muscle Up Progression:

    • Kip Swing
    • Big Kip (Jump into Hollow Position, Push shoulders behind bar with straight arms)
    • Hips to Bar
    • Optional Low Bar Drill: Pull to Hips + Sit Up

    Points of Performance: Bar Muscle Up
    Coach's Challenge: Challenge athletes to keep their arms straight for as long as possible. Arms should only begin to bend after the hips have finished opening.

    WOD

    "California Love"
    3 Rounds for Time:
    5 BMU
    50 Sit Ups
    500|450M Row

    Coach's Notes:

    Goal: 13 Minutes (15 Minute Cap)
    Coach's Challenge: Don't let athletes get away with over-scaling the BMU on this workout. Make them opt for something that will truly challenge them. Some examples of scaling options could include-

    • Athlete has BMU, but not consistently: 2 BMU Attempts + 4 Strict Pull Ups
    • Athlete does not have BMU, but is close: 3 Jumping BMU + 3 Chest to Bar Pull Ups
    • Athlete is not close to having BMU: 4 BMU Transitions on Low Bar + 2 Negative Pull Ups 

    Cool Down

    2 Rounds of:
    1' Banded Lat Stretch - Right
    1' Banded Lat Stretch - Left

    Coach's Notes: 

    Collect scores as athletes are finishing the cool down.

    Extra Credit

    4 Rounds of:
    12 L Sit Leg Lifts
    12 KB Z Press (12|8KG Each)
    Rest as needed

     

    Week 7 Day 4 | Thursday 2020.02.20

    Class Flow

     Section Timing
    Whiteboard 0-5'
    Warm Up 6-15'
    Strength/Skill 16-30'
    WOD 31-55'
    Cool Down & Clean Up

    56-60'

    Warm Up

    6' Flow:
    Partner A:
    5 Burpees
    10 Ring Scap Pull Ups
    Partner B:
    Feet Elevated Front Support Hold
    Coach's Notes: 

    Partner B does a Front Support Hold while Partner A performs the Burpee-Pull Up superset. Once Partner A finishes the superset they switch roles. Repeat until 6 minutes have elapsed.

    Strength/ Skill

    10 Minutes of Guided Skill Work: Toes to Rings

    Coach's Notes:

    Points of Performance: Toes to Rings
    Toes to Rings Progression:

    • Hanging Straight Leg Raise
    • Hanging Ring Pike Hold (5-10")
    • Strict Toes to Rings
    • Kipping Toes to Rings
    Coach's Challenge: Challenge more advanced athletes to keep their legs fully extended - with quads flexed and toes pointed - throughout the toes to rings.

     

    WOD

    Partner WOD - "Still Ballin'"
    3 Rounds of:
    20 Devil Press (16|12KG Each)
    40 Toes to Rings
    60 Box Jumps
    One partner works at a time. Split reps evenly.

    Coach's Notes:

    Points of Performance: Devil Press | Box Jump
    Goal: 22 Minutes (25 Minute Cap)
    Coach's Challenge: Encourage teams to keep the sets short and transitions smooth to help maintain a fast pace.

    Cool Down

    2 Rounds of:
    1' Elevated Pigeon Pose (Leg on Box) - Right
    1' Elevated Pigeon Pose (Leg on Box) - Left

    Coach's Notes: 

    Collect scores as athletes are finishing the cool down.

    Extra Credit

    3 Rounds:
    10-20" Partner Assisted Handstand Hold
    Rest as needed

    Week 7 Day 5 | Friday 2020.02.21

    Class Flow

     Section Timing
    Whiteboard 0-5'
    Warm Up 6-15'
    Strength/Skill 16-35'
    WOD 36-54'
    Cool Down & Clean Up

    55-60'

    Warm Up

    2 Rounds of:
    45" Assault Bike
    15" Rest
    45" Tempo Medball Good Mornings (33xx)
    15" Rest
    45" Tempo Medball Front Squats (33xx)
    15" Rest

    Strength/ Skill

    4x E3MOM
    12 Low Bar Box Squats

    Coach's Notes:

    Points of Performance: Low Bar Box Squats

    • Make contact with the box, but don't lose tension - we are not sitting down for a relaxing poo! 💩
    • Shins should be perpendicular to the floor at the bottom of the squat
    • Back can be at a slight forward angle throughout the movement

      Coach's Challenge: Check in with athletes to make sure that they are feeling this movement through their entire posterior chain. If necessary, give them a tactile cue by touching their spinal erectors for 1-2 reps to make sure they feel the muscles engage.

      WOD

      "Wildfire"
      3 Rounds for Time:
      8 Burpees to Bar
      16 Wall Ball Shots
      24|20 Cal Assault Bike
      3' Rest

      Coach's Notes:

      Points of Performance: Wall Ball Shots | Assault Bike
      Goal: Every round should be a 2 minute sprint (15 Minute Cap)
      Coach's Challenge: Challenge athletes to go pedal to the metal right out of the gate and hang on for the full round!

      Cool Down

      2 Rounds of:
      45" Foam Roll Quads - Right
      45" Couch Stretch - Right
      45" Foam Roll Quads - Left
      45" Couch Stretch - Left

      Coach's Notes: 

      Collect scores as athletes are finishing the cool down.

      Extra Credit

      3 Rounds of:
      10/Side 1-Arm KB Deadlift (32KG)
      10M/Side 1-Arm KB Suitcase Carry (32KG)
      Rest as needed

       

      Week 8 | 2020.02.24 - 2020.02.28

      Cycle Context

      It's TESTING WEEK! Our athletes have been grinding away for the past 8 weeks, with the aim of improving the engagement, stability, and strength of their posterior chain and midline. Now it's time to measure the payoff! We will measure our 3RM deadlift on Monday, and our Max Toes to Bar on Tuesday. Remember to celebrate wins with your athletes! Ring the PR Bell, do PR Burpees, heck- bake them a PR Cake! Make sure they feel good about their progress, no matter how big or small!

        Strength/ Skill WOD
      Monday
      Find a new 3-Rep Max Deadlift
       For Time:
      50-40-30-20-10 Cal Row
      2' Rest between rounds
      Tuesday
      Find a new set of Max Unbroken TTB
      5 Rounds for Time:
      40 Double Unders
      20M 1-Arm DB OH Walking Lunge (22|16KG)
      10 Toes to Bar
      Wednesday
      Rope Climbs
      14' AMRAP:
      1 Rope Climb
      20M Sandbag Carry (60|40KG)
      Thursday

       HSPU

      Partner WOD
      10 Rounds for Max Reps:
      1' AMRAP
      10 HSPU
      Max Burpees Over Partner
      1' Rest
      Friday

       Front Squat

      18' AMRAP
      20 Air Squats
      15 Sit Ups
      10 10M Shuttle Run

       

      Week 8 Day 1 | Monday 2020.02.24

      Class Flow

       Section Timing
      Whiteboard 0-5'
      Warm Up 6-15'
      Strength/Skill 16-35'
      WOD 36-54'
      Cool Down & Clean Up

      55-60'

      Warm Up

      5' Flow:
      20 Cal Row
      10 Breaths Oblique Opener
      5 Rower Pike Ups

      Then coach the class through the following Deadlift Progression:

      • Activate upper body: From the starting position of the deadlift, activate the lats and pecs by "bending" the bar backwards and "squeezing" the hands together. This should activate the upper body and help athletes maintain a more neutral spine.
      • Bar to Knees: Send the hips back until the bar reaches the top of the knee - focus on the stretch in the hamstrings. Squeeze the butt to stand up.
      • Bar to Floor: Once the bar has cleared the knees, bend the knees slightly until the bar is at mid-shin. Cue athletes to push their abs out against their thighs as a means of bracing the core. Drive through the heels and squeeze the butt to stand up.

      Strength/ Skill

      15 Minutes to Build up to a 3-Rep Max Deadlift

      Coach's Notes:
      Points of Performance: Deadlift
      Goal: Find a new 3RM
      Coach's Challenge: Remind athletes how to properly brace their core when setting up for the deadlift by taking a deep breath in and pushing the abs outward (cue: "Pop the belt").
      Class Logistics: We are not doing this lifting session as an EMOM so that athletes are not all lifting at the same time when going for their PR. This will give you a chance to bring some energy into the room. Identify when athletes are going to attempt their max set, turn up the music, and get the class to cheer them on.

        WOD

        "Revamp"
        For Time:
        50-40-30-20-10 Cal Row
        2' Rest between rounds

        Coach's Notes:

        Points of Performance: Rowing
        Goal: 15 Minutes (17 Minute Cap)
        Coach's Challenge: This is a great chance to practice pacing as athletes will literally be able to see whether or not they are maintaining their pace, or slowing down. Challenge athletes to make the Cals/Hour metric get higher with every round.

        Cool Down

        2 Rounds of:
        45"Pigeon Pose - Right
        45" Lizard w. Knee Push - Right
        45" Pigeon Pose - Left
        45" Lizard w. Knee Push - Left

         

        Coach's Notes: 

        Collect scores as athletes are finishing the cool down.

        Extra Credit

        3 Rounds of:
        12 Ring Bicep Curls
        12 Ring Rows
        Rest 1 Minute Between Rounds

        Week 8 Day 2 | Tuesday 2020.02.25

        Class Flow

         Section Timing
        Whiteboard 0-5'
        Warm Up 6-13'
        Strength/Skill 14-34'
        WOD 35-53'
        Cool Down & Clean Up

        54-60'

        Warm Up

        2 Rounds of:
        20 Single Unders
        15M Forward Bear Crawl
        10" Banded Y Push Away Hold
        20 Single Unders Backwards
        15M Backward Bear Crawl 
        10" Banded Y Pull Through Hold

        Coach's Notes:

        Banded Push Aways/ Pull Throughs

        Challenge athletes to hold a stable hollow position through the Banded Ys, keeping their core and glutes engaged as a means of maintaining their balance.

        Strength/ Skill

        15 Minutes of Guided Skill Work: Toes to Bar
        Then...
        Test Max Unbroken TTB

        Coach's Notes:

        Points of Performance: Toes to Bar

        Goal: Find a new Max Set of Unbroken TTB

        Toes to Bar Progression: 

        • Kip Swings
        • Kipping Knee Raise
        • Kipping Knee to Chest
        • Kipping Toe to Bar

        Class Logistics: Just like yesterday, get a little cheerleading group going when athletes are attempting their max set. Being watched and cheered on can have a significant impact on an athlete's performance - leverage this to help our athletes define new limits for themselves.

          WOD

          "Game Time"
          5 Rounds for Time:
          40 Double Unders
          20M 1-Arm DB OH Walking Lunge (22|16KG)
          10 Toes to Bar

          Coach's Notes:

          Points of Performance: Double Unders | 1-Arm DB OH Walking Lunge
          Athletes should switch the arm supporting the DB after 10M
          Goal: 10 Minutes (13 Minute Cap)
          Coach's Challenge: Challenge athletes to pick a movement that they will go unbroken on for the entire workout. It doesn't matter whether they choose the DU, Lunge, or TTB - the idea is that they tell themselves "I will not break on this" and then really focus and push to make that happen.

          Cool Down

          2 Rounds of:
          1' Banded Shoulder Stretch - Right
          1' Banded Shoulder Stretch - Left
          30" Static Lunge with OH Reach - Right
          30" Static Lunge with OH Reach - Left

           

          Coach's Notes: 

          Collect scores as athletes are finishing the cool down.

          Extra Credit

          3 Rounds of:
          20 Ring Skull Crushers
          20M Double KB Bottom Up Walk (12|8KG)
          1 Minute rest between rounds

          Week 8 Day 3 | Wednesday 2020.02.26

          Class Flow

           Section Timing
          Whiteboard 0-5'
          Warm Up 6-13'
          Strength/Skill 14-34'
          WOD 35-53'
          Cool Down & Clean Up

          54-60'

          Warm Up

          3 Rounds of:
          5 Tempo Ring Row (3333)
          10 Scap Pull Ups
          20M 1-Arm KB Farmers Carry (24|16KG)

          Strength/ Skill

          10 Minutes of Guided Skill Work: Rope Climbs
          Then...
          5x EMOM: 1 Rope Climb

          Coach's Notes:

          Points of Performance: Rope Climb
          Rope Climb Progression:

          • Rope Row
          • Rope Hang Knees to Elbow (Straight Arms & High Knees)
          • J Wrap on Box to Stand
          • One Pull for Max Height
          • Rope Climbs
          Scaling Option: J Wrapped Pull Ups
          Athletes struggling with the end of this progression can be introduced to the J Wrapped Pull Up while advanced athletes move onto the Rope Climb. This is also a great scaling option for the workout later (3x the reps).

            WOD

            "Air Assaut"
            14' AMRAP:
            1 Rope Climb
            20M Sandbag Carry (60|40KG)

            Coach's Notes:

            Points of Performance: Sandbag Carry
            Goal: 14 Rounds
            Coach's Challenge: Challenge athletes to deliberately place technique over intensity in this workout. Don't rush through the rope climbs, forgetting what was practiced in the skill session, and don't run through the sandbag carry with an overextended back. Move well, then move quickly.

            Cool Down

            2 Rounds of:
            45" Bicep Stretch - Right
            45" Bicep Stretch - Left
            45" Lat Stretch on Vertical Bar - Right
            45" Lat Stretch on Vertical Bar- Left

             

            Coach's Notes: 

            Collect scores as athletes are finishing the cool down.

            Extra Credit

            4 Rounds of:
            8/Side Renegade Row
            8 Tempo GHD Back Extension (5151)
            1 Minute Rest between rounds

            Week 8 Day 4 | Thursday 2020.02.27

            Class Flow

             Section Timing
            Whiteboard 0-5'
            Warm Up 6-13'
            Strength/Skill 14-32'
            WOD 33-55'
            Cool Down & Clean Up

            56-60'

            Warm Up

            3 Rounds of:
            6 PVC Pass Throughs
            9 Decline Push Ups (Feet/Knees on Box)
            12 Hollow Body Rocks

            Coach's Notes:

            Move the hands closer to the box, and raise the hips more on each round. By round 3 athletes should be close to a Box HSPU

            Strength/ Skill

            15 Minutes of Guided Skill Work: Handstand Push Ups

            Coach's Notes:

            Points of Performance: Handstand Push Up
            HSPU Progression:

            • Box HSPU - Focus on hand position and core activation
            • Negative HSPU (on Wall) - Apply hand position and core activation to actual movement
            • Headstand Kick to Plank - Teach athletes how the hips are the main driver of the kipping HSPU
            • Kipping HSPU (Limited ROM if Needed) - Apply hip opening to actual movement

              WOD

              Partner WOD - "Salt N Pepa"
              10 Rounds for Max Reps:
              1' AMRAP
              10 HSPU
              Max Burpees Over Partner
              1' Rest

              Partner A does 10 HSPU and then proceeds to perform as many burpees over their partner, who is holding a plank, before the 1' clock expires. Then both partners rest for one minute. This is one round. In the next round Partner B does the HSPU and Burpees, while Partner A holds the Plank.

              Coach's Notes:
              Scaling:
              • HSPU: Athletes should choose a rep target that they can hit unbroken.
              • Burpees: In the Rx version Partner B would hold the plank for the entire minute. If athletes need to scale they can begin holding the plank only once partner A has finished the HSPU.

              Points of Performance: Lateral Burpee
              Goal: 100+ Burpees
              Coach's Challenge: Challenge athletes to push the pace on the burpees. They will get one minute of full rest, one minute of active rest, and another minute of full rest before they need to work again. That's more than enough to fully recover.

              Cool Down

              1 Round of:
              1' Lying PVC Shoulder Stretch
              30" Rest
              1' Lying PVC Shoulder Stretch

               

              Coach's Notes: 

              Collect scores as athletes are finishing the cool down.

              Extra Credit

              3 Rounds of:
              14 Rear Delt Fly
              14 Banded Face Pull
              90" rest between rounds

              Week 8 Day 5 | Friday 2020.02.28

              Class Flow

               Section Timing
              Whiteboard 0-5'
              Warm Up 6-13'
              Strength/Skill 14-32'
              WOD 33-55'
              Cool Down & Clean Up

              56-60'

              Warm Up

              4x 30" Rounds of Inside the Knee Tap Game
              1' Rest Between Rounds

              The person whose knee was tapped more does 5 Lunges per leg between rounds.

              Coach's Notes:

              The person whose knee was tapped more in that round does 5 Lunges per leg as a pentalty.

              Strength/ Skill

              4x E3MOM
              8-8-8-8 Front Squat
              Increase weight with each set

              Coach's Notes:

              Points of Performance: Front Squat
              Front Squat Progression:

              • Air Squat - Hips Back, Weight in Heels, Knees Out, Chest up
              • Air Squat with Thumbs on Shoulders - Elbows up
              • Air Squat with PVC Pipe
              • Barbell Front Squat

              Coach's Challenge: Use a few minutes during the Front Squat Progression to call reps and really challenge athletes on their positions. When done correctly this can be just as challenging as a heavy set of 8 reps.

                WOD

                "Boomsauce"
                18' AMRAP
                20 Air Squats
                15 Sit Ups
                10 10M Shuttle Run

                Coach's Notes:

                  Points of Performance: Sit Ups | Shuttle Run
                  Goal: 7 Rounds
                  Coach's Challenge: Challenge athletes to breathe intentionally throughout the workout. Inhale on the eccentric, and exhale on the conentric during the squats and sit ups. Find a comfortable breathing pattern on the run. Ideally this looks something like-

                  • 2 Steps: Inhale through the nose
                  • 2 Steps: Exhale through pursed lips

                  Cool Down

                  2 Rounds of:
                  45" Lizard - Right
                  45" Half Split - Right
                  45" Lizard - Left
                  45" Half Split - Left

                   

                  Coach's Notes: 

                  Collect scores as athletes are finishing the cool down.

                  Extra Credit

                  3 Rounds of:
                  8/Side 1-Leg KB RDL
                  2/Side Turkish Get Up
                  1 Minute Rest between rounds