Mon: 1 RM front squat from the rack + 200 double unders for time + 2k row. Rest at least 10 min between tests.
Tue: max PC Amrap 90% of Max for 8 min + 50 HSPU for time
Wed: Max UB CTB rest 1:00 repeat + 7 min AMRAP 7 thrusters 115/75 7 bar facing burpees + Max weight TGU (first)
Fri: Max OHS from rack + Close grip bench press then AmrAp 85% + 1.5 mile run for time
Sat: 14.4 +
Max deadlift

Tuesday
20 min 1 min 85% / 1 min 50% effort on rower
+
10 min handstand practice
+
5 min /side couch stretch
+
Accumulate 2 min hang and 8 min squat

Wednesday :
Oly

If you aren't lifting :
2-3 mile jog
+
10 min/leg foam rolling that's 10 full minutes on each leg
+
5 min keg stretch
+
5 min birthing the wall
+
2 min hang
+
8 min squat

If you are doing OLY meet, follow programming from OLy and add easy cardio (row bike, 1 run) I will have structural stability exercises for a "deloadig week" if you aren't doing the meet.

Mon:
Oly (if doing meet)
+
20 min bike

If not doing meet
Accumulate 1:30 in
Plank (elbows)
Side plank L/R
Sorensen hold
Hang
:30 sets x 3 go through whole sequence then come back through 2 more times
+
20 TGU untimed
+
5 min bottom of squat
+
20 min bike

wednesday: either: 3 rounds run 400 m 2 clean and jerks :30 after finish of run and :30 after first attempt work to 90% of goal weight increasing load. OR every emom four sets of 3 start at 135-145-155-16510 pounds and add rest 2 min every four minutes 10 double unders between each lift
+ bar muscle up handstand practice don't overdo it

Thurs/Fri
20 min Amrap EASY PACE
5 high hang squat cleans with #75 perfect form
10 banded good mornings
15 cal row
10 wall balls
5 jerk balance #75/ team push press/individual

Do this 2 days out then day before ton of mobility and blood flow

monday : oly - stay light + 3 rounds 5 HPC 175 10 HSPU 15 cal row sprint rest 2 min between rounds
Tuesday: 5 rounds run 400m 8 pistols 5 BBJ rest 1:30 between rounds
Wednesday TBD depending on what WODs are released + :15 fast/:45 slow asault bike sprint x10 rest 3 min between round 5&6

1. Please sign up for the class.  Last week there were over 7 people not signed up.  I work hard to coordinate the space and equipment with other coaches and classes.  The class capacity is actually listed at 10.  I enjoy having the large groups but you guys MUST sign up for the class!

2.  Saturday's time has been moved to 11 am for this week only.  Next week we will be be off for DSSO, sign up! And the following week we will return to the 9 am schedule. 

3.  Saturday's WOD 10 minutes to establish 7 rm front squat max from the ground, then in teams of two 100 toes to bar and 100 s2oh 135/95 while partner is holding front rack or hanging from a bar.

The Deep South Shootout is fast approaching.  This competition is a great way to asses your fitness growth in relation to a larger field of athletes.  We hope everyone will participate!

Remember leave on day of heavy squatting from the oly program out.
Monday: Oly + 20-16-10 overhead reverse stationary lunges #95/#65 bar facing burpees 
Tuesday: A. 8-10/ arm bent over kb row rest :30 between arm and 2:00 between sets x 4 
1200 x 3 rest 2:00 400 x 1 
Wednesday: Oly + 85% effort 2K if someone tells me they PR their 2k Im not talking to you for the rest of the week.
​
Friday: OLY + 
50 strict HSPU for time no ab mat, no plates, hands must be INSIDE of a 34" box ear through at top 8 min cap 
Saturday:
We will pick a team series workout that's applicable for the programming. They come out Tuesday. If you are doing a Deep South team with another member of the class you will be teamed with them.  


​

So the workout I had planned for today was so similar to the mainsite workout that I decided to switch so we could do the mainsite wod. Or kind of it.

Friday oly +

7 min Amrap

2-4-6-8 etc

Deadlift #225

Strict handstand push-up

Rest 1 min

Then 7 min EMOM

1 pc 155

4 pistols

Saturday

Built to heavy 3 TNG power snatch

30 toes to bar

30 double unders

30 power snatch #115

30 bar facing burpees