Friday March 13th

26.3 will be the workout of the day.
It will be the class workout at 5am,6am,9am and then from 4pm to 7pm will run heats of the workout for
Friday Night Lights!
If you are doing Friday Night Lights just show up between 4 and 7, warm up and we will get you in a heat.
Even if you already worked out stop out. We will be grilling out!

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For time:
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1

2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2

2 rounds of:
12 burpees over the bar

12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3

Time cap: 16 minutes
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)

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Scaled:
For time:
2 rounds of:
12 burpees over the bar (may step over barbell)
12 cleans, weight 1
12 burpees over the bar (may step over barbell)
12 thrusters, weight 1
2 rounds of:
12 burpees over the bar (may step over barbell)
12 cleans, weight 2
12 burpees over the bar (may step over barbell)
12 thrusters, weight 2
2 rounds of:
12 burpees over the bar (may step over barbell)
12 cleans, weight 3
12 burpees over the bar (may step over barbell)
12 thrusters, weight 3
Time cap: 16 minutes
♀ 45, 55, 65 lb (20, 25, 29 kg)
♂ 65, 85, 95 lb (29, 38, 43 kg)

Foundations:
For time:
2 rounds of:
12 burpees
12 cleans, weight 1
12 burpees
12 thrusters, weight 1
2 rounds of:
12 burpees
12 cleans, weight 2
12 burpees
12 thrusters, weight 2
2 rounds of:
12 burpees
12 cleans, weight 3
12 burpees
12 thrusters, weight 3
Time cap: 16 minutes
♀ 25, 35, 45 lb (10, 15, 20 kg)
♂ 45, 55, 65 lb (20, 25, 29 kg)
*The loads are a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.
Masters 55+:
For time:
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1
2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2
2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3
Time cap: 16 minutes
♀ 55, 65, 75 lb (25, 29, 34 kg)

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Stimulus: Barbell Cycling and Conditioning / Open Workout
RPE: 10/10
Primary Objective: Control Your Pace Early / Do not fight for unbroken sets on the thrusters and look to go quick singles on the Power Cleans on the second bar
Secondary Objective: Jump Into the Hurt Locker When It Matters / think the final 4 minutes  
Advanced Athletes - It is absolutely imperative that we maintain control of this workout through the first two rounds. We will be cycling the barbell from the get go, because trying to control the lighter bar bouncing around between singles is far too much. It is critical, however, that we maintain a smooth cadence that allows you to breathe through these reps and not get pulled into the race too early. Maintain a level cadence on the burpees focusing on a consistent flop down, step up, and controlled “step jump” over the bar (note the burpee standard is quite loose here, both feet must just be airborn). As we get into the 2nd set of 2 rounds, look to break both the cleans and the thrusters once each, possibly more if the barbell isn’t a strength of yours. Stay diligent on your transitions and breaks, as the time cap is tight and every rep will count. When we get to the final 2 rounds, most athletes should be looking at singles on the cleans and trying to hang on to 2 sets for the heaviest thrusters. Going touch and go on the barbell when the clock gets tight is encouraged to try and finish this one strong.
Intermediate - Much of the stimulus and approach here stays the same, but the loading will become more of a factor earlier here. Breaking both the cleans and thrusters from the start is highly encouraged to try to manage heart rate. Burpee pacing becomes key here since we will be adding more breaks on the bar, and similar to the level 3 approach, keeping technique and movement patterns consistent from the get go will be huge to make the burpees feel as methodical as possible. For the 2nd and 3rd weights, we would encourage all singles on the cleans, and try to stick to 1 break on the thrusters as much as possible.
Newer Athletes / Beginners - This workout will have a much higher upper body muscular demand for level 1 athletes, mainly through pressing and front rack positions. Take a more reserved pacing approach to the burpees than you think is necessary, so that we can maintain composure on the bar for both movements here. The approach will be very similar to level 2 for the cleans throughout (1 break on the lightest bar, singles on the 2nd and 3rd bars) but it’s very likely we will be doing the heavier thrusters in 3 sets in an attempt to not let transition and rest time get too long here.
Movement Strategy Breakdown:
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Burpees Over the Bar
Strategy: This is a burpee workout. There are a lot of reps here and you will spend the most amount of time on this movement here. You will live and die by the pace you set at the beginning. Steady is the name of the game. A win is being able to stick to the same pace you start with throughout the entire workout . Be mindful of not doing a slow negative to the bottom of the burpee.
Recommended Approach:
Advanced: Step out of the bottom, fast to the floor. Lock the pace in.
Intermediate: Stepping up every rep, stepping down every rep.
Beginner: Stepping up and down deliberately. Find a pace where you can breath, focus on a quick inhale at the top.
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Power Cleans
Strategy: You will gain no ground on this movement, but you can absolutely go too fast and slow down the rest of your workout. Your cadence on this movement should be the same from start to finish. Coming into this with the intent of breathing through it is key. Your pace on round one will FEEL slow due to how light the bar is and how fresh you are. This is a trap. Bar # 3 will feel much heavier than you anticipate so it is imperative that you do not start too hot and get there under too much fatigue.
Recommended Pacing:
Advanced: Bar #1 unbroken. Bar #2 Singles. Bar #3 Singles.
Intermediate: Bar # 1 sets of 6. Bar #2 Singles. Bar #3 Singles.
Beginner: Bar #1 sets of 6 or 3. Bar #2 Singles. Bar #3 Singles.
Note for all levels: Muscle cleans on the first 2 rounds will help to keep your heart rate down.
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Thrusters
Strategy: Heart rate will be very high coming into this movement every round. Making sure to get a good breath in prior to bringing the bar down from overhead will help to keep you feeling in control, and maintain a steady heart rate. Focusing on a strong lockout here to ensure quality reps. Every rep we should be thinking about driving hips through at the top of the squat to limit how much you’re relying on your shoulders.
Recommended Breakdown:
Advanced: Bar # 1 Unbroken. Bar #2 sets of 6. Bar # 3 Give it what you've got.
Intermediate: Bar #1 Sets of 6. Bar #2 sets of 4-6. Bar #3 Sets of 3-4.
Beginner: Bar # 1 Sets of 6. Bar #2 sets of 3-6. Bar #3 If you get here, get after it!
Incase You Missed It!
Below you will find highlights of any key movement standards, video submission standards, etc to try and quickly summarize the scorecard. Keep in mind you should still read the score card in its entirety before starting the workout.
Be mindful of the burpee standard, a strict lateral orientation is NOT required, only 2 feet off the ground at the same time is.
Make sure elbows are getting through on the cleans, especially the earlier weights. Stand tall when you catch each rep. You won’t make up time here by cheating any range of motion.
YOU must be the one to change weight, no one can assist here
Final Notes:
Load Change As Strategy - Based on your strengths and weaknesses (more comfortable with the burpee, or on the barbell cycling) look to perform your weight changes in the most advantageous place possible. If you are stronger on burpees, save your weight change for when you finish the first 12 in that next interval. If you are stronger on the barbell, perform your weight change immediately after finishing the thrusters.
Burpee Efficiency & Cadence - This is not a burpee race. Settle into your step rhythm from the start, and don’t rush early. This workout is a trap, and will punish harshly those who come out too fast on the lightest barbell and burpees.
Be Strong When It Matters - In the final 1:00-1:30 of this workout, massive differences can be made by who has the willpower to dig in the most. A few rep swing will be a lot of places on the leaderboard. Hang on to that barbell unbroken as the clock winds down, be ready to stomp the gas pedal on the burpees, and make the final minute hurt.

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