Looks like a sunny cool day – perfect for hill sprints!

5R On a 3 minute timer, Sprint From N Crawford St uphill on N Pittsburg Ave toward Edison St

-20 seconds max distance uphill sprint

Why Hill Sprints Are The Fastest Way Of Getting Strong, Fast, And Lean

https://www.bodybuilding.com/fun/staley14.htm

7 rounds for time of:

-10 burpees to 6 inch target

-20 hollow rocks

For the burpees, jump and touch a target that is at least 6 inches above your max reach.

Scaling This gymnastics couplet is meant to be performed at high intensity. For members that feel highly challenged, reduce the number of reps and the height of the target to ensure they can complete each round in fewer than 2 minutes. For example: 7 rounds for time of: -8 burpees -15 hollow rocks

Beginner Option 7 rounds for time of: -5 burpees to a target 3 inches above max reach -10 hollow rocks

Workout 1 = Courtney’s training plan snatch warmup. 15 min. Go for quality as many times through as you can in 15 min

1. 3 Snatch grip Romanian deadlifts https://www.youtube.com/watch?v=jugnGf220CA

2. 3 snatch high pulls https://www.youtube.com/watch?v=cRR87TYYGkE

3. 3 muscle snatches https://www.youtube.com/watch?v=bJYzOo1cNqY

4. 3 Behind Neck snatch press https://youtu.be/f_nrZ96cB1k?t=9

5. 3 tempo overhead squats (OHS), tempo 2301 (see below)

6. 3 snatch balances https://www.youtube.com/watch?v=XuFaD1sAVGI

7. 3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)

8. 3 high hang (squat) snatch, or snatch pull under according to capacity https://www.youtube.com/watch?v=0hGDxwtNle4

9. 3 hang (squat) snatches https://www.youtube.com/watch?v=IucshEToDyM

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well – Tempo 2301 = 2 seconds down, 3 second hold at bottom, 0=explode up, 1 second hold at top””

Workout 2: = light isabel with 5 min cap

-30 power snatches for time

Use a weight where you can use cues you practiced earlier today and keep good position. Today use a weight where you can do your first 5-8 reps touch & go.

Playtime Wheelbarrow races (work in a pair with person ‘A’ in pushup position while person ‘B’ holds ‘A’s’ shins or scale holding between the knee and hip of ‘B’. Adjust according to class size and skill level. Try for at least two races. Add more if class is having fun. Each team races 4 lengths of the gym, ideally dividing work as two lengths per pair. for the 3rd and 4th length, 3 pushups must be performed in wheel barrow position for every 6 steps taken.

WOD 2= Skill/play

-6 min handstand practice, wrist to shoulder/hip tap, try sideways handstand walk or scaling drill below

-3 min knee raise set up

WOD: 4 Rounds for time

-400m run

-handstand walk one length of the gym

-20 knee raises https://youtu.be/pIvDbMEdAxI?t=57

Handstand walk scaling drill. For folks who are having trouble with handstand walks, substitute a drill that helps them get in position. A suggestion would be 60-90s where they handstand walk to a wall. Start at a distance close enough to the wall that they can reach it. See if they can increase the distance from the wall slightly with each attempt. For folks who cannot invert fully or cannot take even one step of a handstand walk, use shoulder taps either against the wall, in box pike or pike from the floor.

10 rounds in 20 minutes

-5 ATG split squats per side https://www.youtube.com/watch?v=eJcvTOk5TOw Use up to 25% of bodyweight per hand for males or 20% for females, on flat ground with hamstrings completely covering the calves.

Workout 2 =

-100 weighted tibialis raises https://www.youtube.com/watch?v=oRgIQwbsfm4

-100 soleus calf raises on slant board https://www.youtube.com/watch?v=SsKyb-WpVZg