Wednesday

Warm-up
BIKE
Coach: Set Up
Check athletes seat height
(Athletes should be able to drop their heel on an extended leg with the ball of their foot on the pedal without hips moving)
Hips untucked
Ball of feet on pedals

0:30 Easy Pace Bike
0:30 Push Up to Downdog
0:30 Moderate Pace Bike
0:30 Active Samson
0:30 Fast Pace Bike
0:30 Standing Straddle Stretch

EMPTY BARBELL
10 Good Mornings
10 Stiff Legged Deadlifts
10 Deadlifts

LIGHT WEIGHT
10 Deadlifts
Coach: Set Up Feet under bar Bar to shins Neutral spine THEN lift

MODERATE WEIGHT
5 Deadlifts
Coach: Set Up Feet under bar Bar to shins Neutral spine THEN lift

OPENING WEIGHT
3 Deadlifts
Coach: Set Up Feet under bar Bar to shins Neutral spine THEN lift

ROPE CLIMBS
10 Scap Retractions Pull Up Bar
3 Pull Ups
3 Knee to Chest
2 Floor to Feet Rope Climbs (have athletes start laying on their back)
1 Half Rope Climb
Coach: Set Up Jump Arms Straight Knees HIGH Lock in feet THEN climb

DOUBLE UNDERS
20 Single Unders
10 Single Unders at Double Under Height
10 Jumping Double Taps
10 Double Unders
Coach: Set Up Shoulders relaxed Hands by "pockets" 1-2 Single Unders (if needed) THEN double under

Metcon (Weight)
Fitness
[AMRAP 8]:
Erg Calories

Rest 2 Minutes

[AMRAP 8]:
3 Pull ups + 3 Knee to Chest
10 Double Unders
3 Pull ups + 3 Knee to Chest
20 Double Unders
3 Pull ups + 3 Knee to Chest
30 Double Unders

Add 10 Double Unders Every Round

Rest 2 Minutes

[8 Minute Window]:
Establish 5RM Deadlift

Metcon (Weight)
Performance
[AMRAP 8]:
Bike Calories

Rest 2 Minutes

[AMRAP 8]:
1 Rope Climb (15′)
10 Double Unders
1 Rope Climb (15′)
20 Double Unders
1 Rope Climb (15′)
30 Double Unders

Add 10 Double Unders Every Round

Rest 2 Minutes

[8 Minute Window]:
Establish 5RM Deadlift