Proven Affiliate | Block 002


8 Week Cycle | Midline & Posterior Chain

Weeks 5-8

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Week 5
Week 6
Week 7
Week 8

Focus

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 5

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 
(95|65# or 42.5|30KG)
Pull Ups
Tuesday
Knees to Elbow
For Time:
20-16-12-8-4
Knees to Elbow
Dumbbell Front Squats 
(50|35# or 22|16KG Each)
Wednesday Deadlift
For Time:
10 Deadlift (265|180# or 120|80KG)
40|36 Cal Row
20 Deadlift (225|155# or 100|70KG)
30|27 Cal Row
30 Deadlift (175|120# or 80|55KG)
20|18 Cal Row
40 Deadlift 
(135|95# or 62.5|42.5KG)
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
30 Double Unders
20M Sandbag Carry
30 Double Unders
Saturday NA 5K Run for Time
E2MOM Perform
10 Air Squats

 

Week 5 Day 1

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 (95|65# or 42.5|30KG)
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

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 (50|35# or 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

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 (265|180# or 120|80KG)
40|36 Cal Row
20 Deadlift (225|155# or 100|70KG)
30|27 Cal Row
30 Deadlift (175|120# or 80|55KG)
20|18 Cal Row
40 Deadlift (135|95# or 62.5|42.5KG)
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

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

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 150|100# or 70|45KG)
30 Double Unders
20M Sandbag Carry (Bearhug 150|100# or 70|45KG)
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 5 Day 6

Class Flow

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

55-60'

Warm Up

Modified Hinshaw Warm Up

10M Over the Hurdles
10M Knee to Chest
10M Walking Figure 4
10M Samson Lunge
10M Toy Soldier

10M Toes Out Walk
10M Toes in Walk
10M Walk on Heels
10M Walk on Toes
10M Walk on Outside of Foot
10M Walk on Inside of Foot

Coach's Notes:

Use a "Monkey See Monkey Do" approach to guiding athletes through this warm up. Demo one movement, allow athletes to perform the movement, and then move onto the next exercise.

Strength/ Skill

 

NA

WOD

"Sloppy Pancake"
5K Run for Time
E2MOM (Incl. Start) Perform
10 Air Squats

Coach's Notes:

Points of Performance: Running Technique
Goal: 30 Minutes (35 Minute Time Cap)
Coach's Challenge: Take a moment before the workout begins to review running mechanics with your athletes. Give them 1-2 cues to focus on and challenge them to keep this in mind throughout the workout. Examples of cues could include-

  • Elbows in (like a pushup) & hands relaxed like you're holding a potato chip
  • Foot should land under your center of gravity
  • Keep a slight forward lean to your stride

Cool Down

2 Rounds of:
:30 Happy Baby Pose
:30 Side Straddle Stretch (Each Side)

Coach's Notes:

Collect scores as athletes are finishing the cool down.

Extra Credit

4 Rounds of:
30" Max Ring Push Ups
30" Max Ring Skull Crusher
2' Rest

Week 6

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 
(95|65# or 42.5|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  (45|25# or 20|12KG Each)
Friday

5x E3MOM

5 Bench Press

"Yah Yah"
12' AMRAP
12 Floor Press 
(50|35# or 22|16KG Each)
8 Strict Leg Raise to Parallel
4 Devil Press
Saturday NA 10 Rounds For Time:
20 Cal Row
20 Cal Bike
20 Cal Ski

 

Week 6 Day 1

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

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 (95|65# or 42.5|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

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

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 (45|25# or 20|12KG)
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

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 (50|35# or 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 6 Day 6

Class Flow

 Section Timing
Whiteboard 0-5'
Warm Up 6-10'
Strength/Skill -
WOD 11-56'
Cool Down & Clean Up

57-60'

Warm Up

1 Round of:
20M Walking Figure 4 Stretch
20M Walking Toe Touch
20M Prisoner Lunge
20M Inch Worm

Strength/ Skill 

NA

WOD

"Relentless"
10 Rounds For Time:
20 Cal Row
20 Cal Bike
20 Cal Ski

 

Coach's Notes:

Goal: 40 Minutes (Cap 45')
Coach's Challenge: Keep the transitions short and smooth - we don't want people resting as they move from one station to another. Encourage athletes to pick a pace they can sustain for all 40 minutes without stopping.
Note: Sub in a 200M Run or 20 Box Step Ups if you don’t have Ski Ergs. Start people at different stations if equipment is limited.

Cool Down

1 Round of:
1' Frog Rocks
1' Happy Baby

Coach's Notes:

Collect scores as athletes are finishing the cool down.

Extra Credit

4 Rounds of:
5/Side KB Windmill
10/Side Single Leg KBS
1' Rest

Week 7

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 
(155|105# or 70|50KG)
9 Hang Power Clean
6 Push Jerk
2' Rest
Tuesday Ring Dips
For Time:
21-18-15-12-9-6-3
Sandbag Squats 
(110|70# or 50|30KG)
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 
(35|25# or 16|12KG)
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
Saturday NA 40’ AMRAP
30M Walking Lunge
20M Sandbag Carry (150|100#)
10 HSPU

 

Week 7 Day 1

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 (155|105# or 70|50KG)
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

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 ( Bearhug 110|70# or 50|30KG)
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

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 Double KB Z Press
Rest as needed

 

Week 7 Day 4

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 (35|25# or 16|12KG)
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

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 (70|45# or 32KG|20KG)
    10M/Side 1-Arm KB Suitcase Carry (32KG)
    Rest as needed

     

    Week 7 Day 6

    Class Flow

     Section Timing
    Whiteboard 0-4'
    Warm Up 5-11'
    Strength/Skill NA
    WOD 12-53'
    Cool Down & Clean Up

    54-60'

    Warm Up

    3 Rounds of:
    5 Sandbag Deadlift
    10 Pike Push Up
    15/Side Split Squat

    Coach's Notes:

    Use the sandbag deadlift to teach athletes how to lap and hold the sandbag for the carry later. Each rep should end with the athlete standing tall, and the sandbag squeezed between the athlete's elbows. 

    Strength/ Skill

    NA

    WOD

    "Go the Distance"
    40’ AMRAP
    30M Walking Lunge
    20M Sandbag Carry (150|100#)
    10 Handstand Push UP

    Coach's Notes:

    Goal: 10 Rounds
    Scaling: Unfortunately we won't have time to run through a full progression for the HSPU today. Athletes who are comfortable going inverted should do HSPU (with limited ROM if necessary). Those who cannot consistently get against the wall should do Pike Push Ups. Whatever variation athletes choose, they should go unbroken for the majority of the workout.
    Coach's Challenge: Encourage athletes to scale the weight of the sandbag and the HSPU so that they can go unbroken for at least the first half of the workout. We want to keep moving. If you see people standing around too much then help them scale the movements mid-workout.

    Cool Down

    2 Rounds of:
    30"/Side Couch Stretch
    60" Wall Straddle Stretch

    Coach's Notes: 

    Collect scores as athletes are finishing the cool down.

    Extra Credit

    3 Rounds of:
    Max Strict Pull Ups
    Max Alt. DB Curls
    2' Rest 

    Week 8

    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 
    (50|35# or 22|16KG)
    10 Toes to Bar
    Wednesday
    Rope Climbs
    14' AMRAP:
    1 Rope Climb
    20M Sandbag Carry 
    (150|100# or 70|45KG)
    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
    Saturday NA 5 Rounds for Time:
    100 Double Unders
    50 Calorie Row
    25 Box Step Ups

     

    Week 8 Day 1

    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

      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 (50|35# or 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 (25|15# or 12|8KG)
        1 Minute rest between rounds

        Week 8 Day 3

        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

        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 Assault"
          14' AMRAP:
          1 Rope Climb
          20M Sandbag Carry (150|100# or 70|45KG)

          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

          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

            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

                Week 8 Day 6

                Class Flow

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

                56-60'

                Warm Up 

                3 Rounds of:
                25 Single Unders
                15/Side Box Pigeon Reach
                5/Side Cossack Squat Shifts

                 

                Strength/ Skill

                NA

                  WOD

                  "Boosted"
                  5 Rounds for Time:
                  100 Double Unders
                  50 Calorie Row
                  25 Box Step Ups

                   

                  Coach's Notes:

                  Goal: 27 Minutes (30' Cap)
                  Coach's Challenge: Challenge athletes to push themselves on the Double Unders (stay focused, stay relaxed) and to recover on the other two exercises. Learning where to push and pull in a workout is a great skill that will improve their self-awareness and ability to properly strategize workouts.

                    Cool Down

                    2 Rounds of:
                    30"/Side 90-90 Box Stretch
                    30"/Side Downward Dog Calf Stretch

                    Coach's Notes: 

                    Collect scores as athletes are finishing the cool down.

                    Extra Credit

                    4 Rounds of:
                    10/Side 1-Arm Ring Row
                    5/Side Wall Ball Side Throw
                    Rest as needed