Warm-up: **400M- Team Run:** **Snatch Prep:** 5 Snatch Deadlifts 5 Snatch Shrugs 5 Muscle SnatWarm-up:ch 5 Hang Power Snatch 5 TNG Snatch w/starting weight. **HSPU Prep:** 5 Scap Push-ups + 5 Push-ups 5 Pike HSPU 3 HSPU Negatvies 3 Kipping HSPU

4 Rounds: 60 Snatches* 50 HSPU 400m w/MB 20/14 ***Barbell weight*** *(75/55 → 95/65 → 115/75 → 135/95 ## Labor of Love 2.0 – Coaches Notes ### Workout **Teams of 3 – For Time (Grindy Style)** 4 Rounds: - 60 Snatches* - 50 Handstand Push-Ups - 400m Run w/ Medball 20/14 (shared carry) **Barbell Weights:** RX: 75/55 → 95/65 → 115/75 → 135/95 Scaled: 55/35 → 75/55 → 95/65 → 115/75 --- ### Coaching Goals - **Stimulus:** Long grind, shared effort. Big sets early, fast rotations later. - **Barbell:** First 2 rounds should feel moderate—no more than 2 sets per person. Rounds 3 & 4 should move in 2–3 sets. - **HSPU:** No more than 2 sets per person. Athletes should pick a scale that keeps them moving. - **Run:** All athletes run together with the medball. Passing the ball often helps keep pace. - **Teamwork:** Rotate reps before fatigue sets in—don’t wait until failure. --- ### Scaling Options - **Snatch:** Use lighter barbell, hang power snatch, or DB snatch. - **HSPU:** Reduce reps or Push-ups (keep it simple today due to space/gear requirements) - **Run:** Shorten distance (250–300m). Swap medball for lighter load. --- ### Time Goals - **Fast Teams:** 25–30 minutes (highly efficient, strong HSPU athletes) - **Average Teams:** 32–38 minutes (good teamwork, but more breaks) - **Grind Finishers:** 40–45 minutes (heavier bar slows down, HSPU scaled/partitioned more) --- ### Whiteboard Brief “Today is our Labor Day grind—*Labor of Love 2.0*. This one’s about teamwork and sustained effort. The barbell weight goes up each round, starting easy but finishing heavy. Snatches should move in no more than 2 sets early, and 2–3 sets once it’s heavier. Handstand push-ups should take no more than 2 sets per person, so scale early if needed to keep moving. All three of you run together each round, sharing the medball as you go. The workout will likely take most teams 30–40 minutes, so the goal is not sprinting but steady, gritty teamwork. Don’t go to failure—switch before you slow down. Stay consistent, settle in, and grind it out together.”

3 Sets: Extra Credit 20 Banded Pull-Apart 20 Banded Tricep Extensions Rest :90 between sets

Round 1: 200M Row @6 20 Single Unders 5 Scap Retractions + 5 Kip Swings 5 Barbell Back Squats Round 2: 200M Row @7 20 Fast Singles 5 Knee Raises + 4 Straight Leg Raise 3 Squats- Add Load Round 3: 200M Row @8 20 Double Unders 5 Toe To Bar or skill of day 2 Barbell Squats-Increase load

Back Squat

10 x 2

8 Sets (2:00 on / 1:00 off)** - 5 Sandbag Squats (100/75) - 5 Toes-to-Bar - 5 Burpee to Target - 15 Double Unders - 12/10 Cal Row ### Whiteboard Brief “Today’s workout is all about building your engine in a controlled way. You’ll work for 2 minutes, rest for 1, and keep that rhythm for 8 sets. The goal isn’t to finish rounds or chase numbers—it’s to move steady, breathe well, and let your body learn how to deliver oxygen to working muscles without redlining. We call this *delivery-focused training*—you’re building cardiovascular efficiency, not testing max effort. Move smooth, keep breathing steady, and choose scaling that lets you stay consistent. Think about finishing each 2:00 set and feeling like you could easily go again.” --- ### Coaching Notes - **Intent:** Improves cardiovascular efficiency and teaches athletes to move blood and oxygen through the body without spiking intensity. - **Effort Range:** Moderate to moderately-hard (75–85% HR, or 7–8/10 effort). Feels like “working but sustainable.” - **Recovery:** 1:00 rest is just enough to keep pace without falling apart. - **Logistics:** - Split the class—half start on the rower, half start on the squats. - Athletes pick up where they left off each round. --- ### Key Cues - “Smooth is fast today—don’t rush.” - “Find your breathing rhythm and stay there.” - “Each round should feel the same—no crash and burn.”

3 Sets: Extra Credit 12 GHD Hip Extension :30 DB Side Plank /side Rest :90 between sets

200m Run or Easy Bike Round 1: 10 Air Squats 50’ Front Rack Carry w/ 1 light KB 10 Samson Lunges Round 2: 200m Run 50’ Double KB Front Rack Carry (light/moderate) 30s Plank Round 3: 100m Run 50’ Double KB Front Rack Carry 20 Walking Lunges 300M Bike 50’ Reverse Farmer Carry

40:00 @6 300M Run 100' Double Kettlebell Front Rack Carry 20 Walking Lunge 1000m Bike 100' Reverse Farmer Carry ## Coaches Notes – 40:00 @6 Aerobic Flush --- ### Goal / Intent After the heavy “Labor of Love” session on Monday and a strong effort yesterday, today is a **delivery-focused flush session**. Think of this as **z2**—long, continuous, low-intensity work that keeps blood moving, improves aerobic function, and accelerates recovery. The goal is to move at a pace you could carry on a conversation, around a **6/10 effort**, leaving class feeling better than when you walked in. This bridges the week into three more productive training days. --- ### Logistics - Everyone starts in different spots if space is limited (stagger between runners, bikers, and carries). - Carry weights should be **moderate**: enough to load the system but not so heavy that form or breathing mechanics break down. - Coaches: keep an eye on posture in carries—avoid athletes arching or shrugging to hold position. - Run pace = comfortable jog, Bike = easy spin. --- ### Coaching Goals 1. **Reinforce aerobic base:** Athletes should feel steady, not spiky. If they can’t talk in full sentences, they’re going too hard . 2. **Position > Load:** Front rack and reverse carries should look organized with diaphragmatic breathing intact. 3. **Recovery Focus:** Encourage athletes to treat this like active recovery, not a grind. They should finish with low muscular fatigue. --- ### Scaling - Run: drop to 200m if needed. - Carries: go single KB or DB if front rack/reverse carry is too demanding. - Bike: reduce to 600–800m as needed to keep flowing. - Lunge: Adjust reps, or to hand supported. --- ### Whiteboard Brief “Today is not about intensity—it’s about recovery. After two hard sessions, we’re using this workout to flush the body, keep intensity low, and build your aerobic base. You should move at a pace where you can carry on a full conversation. For loads, pick something that challenges your posture and breathing, but doesn’t crush you. You should leave class feeling **better than when you came in**, not smoked. This is how we bridge into the rest of the week with energy left to hit the next three days hard.”

Round 1: 10 Bench Press w/barbell 3 Rope Pulls from floor 20 Plank Shoulder taps Round 2: 6 Bench Press - Add Load 3/3 Seated rope pull-ups 1 Wall Walk + :10 Handstand Hold Round 3: 3 Bench Press -Add Load 1 Legless Rope Climb or Skill for Day :20 Wall Facing Handstand Hold or skill for day

Bench Press

4 Rounds for Quality – Rest as needed 1-3 Legless Rope Climbs :20-:40 Wall Facing Handstand Hold 10 Supinated Ring Rows @ 21X1 20 Hollow rocks 1:00 BIke EZ

3 Sets: 10 Barbell Curl @ 3111 8 DB Row@ 1113 Rest :90 between sets

With an empty barbell (2 Rounds): -5/4 Cal Row - 5 Muscle Cleans - 5 Front Squats (pause 1 sec at bottom) - 5 Tall Cleans - 5 Elbow Rotations/Side 1 Round: Light Load - 3 Clean Pulls from hang - 3 Hang Power Cleans - 3 Front Squats (pause + fast elbows) Build up: - Set 1: Hang Clean + 1 Front Squats @ ~40% - Set 2: Hang Clean + 1 Front Squats @ ~55% - Set 3: Hang Clean + 1 Front Squats @ ~65%

Hang Clean + Front Squat

On a 5:00 clock, row 400m @ 8-9, then rotate through the following @ 8-9 for the remaining time: 2 Wall Walks 10 DB Snatches 50/35 12 Box Jump Overs Repeat the above for three total cycles, resting 2:30 between cycles. **Workout: Hang Clean + 1 Front Squat (For Load)** Complete 1 set every 2:30 x 6 sets. Start around 70–75% and build to a *technical max* for the day. --- ### COACHES NOTES: **Goal:** We’re capping off this clean complex progression with **1 Hang Clean + 1 Front Squat**, aiming to build to a technical max. This is the most aggressive version of the series with fewer reps mean more load, but precision matters more than weight. This is where we test the positioning and speed we’ve developed over the past month. **Execution Notes:** - Start around 70–75% and build each set based on feel. - The **Hang Clean** should be fast, vertical, and crisp — no crashing. - The **Front Squat** is just one rep, so push the weight, but make sure posture and control are still present. - Once form breaks down (rounded back, loss of rack, or slow elbows), drop to **90% of the heaviest clean** and finish with 1–2 clean sets reinforcing mechanics. **Scaling & Modifications:** - **Newer athletes**: Don’t chase a max — work at 7–8/10 effort and aim for consistency and proper receiving positions. - **Athletes learning to clean**: Focus on the hang power clean, then use a pause in squat to reinforce control. **Coaching Focus:** - Watch the **transition from pull to catch** — cue “get tall, fast elbows.” - The squat should be clean and confident — “stand up with intent.” - Watch for athletes sacrificing front rack position to go heavier --- ### WHITEBOARD BRIEF: “We’re finishing out this complex series with just 1 Hang Clean and 1 Front Squat. That means we’re building to a *technical max* today — as heavy as you can go while keeping sharp mechanics. Start around 70–75% and build each set, but don’t force it. If the bar crashes or you lose posture, shut it down and finish with drop sets at 90%. Newer athletes — today is about *quality*, not maxing out. Own your positions.” ---

3 Sets: Extra Credit 15 Rower Hamstring Curls 15 Toes To Dumbbell Rest :90 between sets

Cardio Prep (1:00) :30 Easy Row 100m Run Round 1: 20 Single Unders 6 Kip Swings 6 Wall Ball Squats 6 Up-Downs 12 Walking Lunges Round 2: 100M Run/ 150M Row 5 Wall Balls 3 Bar Muscle Ups or Jumping Bar Muscle Ups Round 3: 20 Double Unders 6 Goblet Lunges 4 Burpees Over DB :20 Sandbag Hold

AMRAP A **Partner 1:** 15 Wall Balls (20/14) 100m Run 5 Bar Muscle Ups **Partner 2: **Row @ RPE 8 *Switch once Partner 1 finishes* AMRAP B **Partner 2:** 12 DB Goblet Lunge 70/50 8 Burpee Over Dumbbell :40 Sand Bag Bear hug **Partner 1:** Accumulate Double Unders *Switch once Partner 2 finishes* **Workout: Team MAP 6 – Aerobic Pacing + Partner Flow** **Format:** 4:00 ON / 4:00 OFF x 6 Sets (Alternate A/B, 3 Rounds Each) **Teams of 2** --- ### Whiteboard Brief: Today’s session is a **partner-based aerobic workout** with the same intent as our solo 4x4 structure: smooth pacing, repeatability, and zero bottlenecks. You and your partner will alternate through stations, taking turns completing mini-couplets while the other does a continuous aerobic effort. **Each station should feel like a sustainable 7-8/10 pace.** You are not sprinting. Choose movement versions and loads that allow for continuous, *unbroken* work. If any movement causes long pauses or redlines, scale to something aerobic and repeatable. Each 4:00 window is about finding rhythm and matching outputs across all 3 rounds of each piece. --- ### Coach’s Notes: - **Stimulus:** Sustainable aerobic pacing with seamless partner flow. - **Goal:** Repeatable rounds with consistent output from both partners. - **Switch Timing:** Partner switches happen *only* when the work set is completed. No early switches. - **Effort Management:** Both row and DU stations should feel like RPE 8. Avoid "coasting" on those stations. - **Movement Tips:** - **Wall Balls:** Unbroken if possible, smooth target rhythm. - **BMU:** Scale to 3 reps or adjust to jumping muscle-ups, or Low Bar Muscle ups, or pull-up variation - **Goblet Lunge:** Heavy but should flow unbroken. - **Burpees:** Step or hop based on aerobic ability. Should not spike HR. - **Sandbag Hold:** Maintain posture, avoid resting it on legs or lap. - **Double Unders:** Smooth, controlled; scale to singles --- ### Coaching Focus: - Watch timing: Ensure each athlete finishes their station in 2:00 or less to allow for full partner switch. - Cue efficient transitions and breathing control. - Make sure athletes scale BMU appropriately. This is *not* a skill day—use the movement, don’t test it. - Alternate who starts the AMRAP Each Round. So Partner 1 completes Amrap A First on the first round, and Partner 2 Woul start that Amrap the second time the team does it. --- ### Scaling Options: - **Wall Balls:** Lower to 12 reps or reduce load as needed. - **Run:** Adjust to 75m or roughly :30 jog. - **Bar Muscle Ups:** Scale to 3 reps, jumping MU, or pull-up variation. - **DB Lunges:** Lower to 50/35 or reduce to 10 reps. - **Burpees:** Step-over variation or reduce reps to 6. - **Sandbag Hold:** Scale to 50/35 or DB/KB front rack hold. - **Double Unders:** Adjust to single unders. **Reminder:** This is aerobic training, not a sprint. Stay smooth. Stay consistent.