Warm Up
AMRAP 5 Minutes
25 ft High Knees
10 Air Squats w/ med ball
1 sled push (25 feet)
>>Clean Progressions prior to strength
:15 Strength
EMOM 8 Minutes
Clean Complex 1 Power Clean + 1 Hang Squat Clean at 70% of Hang Clean
:30 WOD
For time
50-40-30-20-10
Med Ball Cleans 20/14
*One sled push down and back between rounds, 25 feet down and back*
Sled push weight should be moderately heavy to allow an unbroken push down and then an unbroken push back.
Time Cap: 20 Minutes
WARM UP
3 Rounds
200 M Run
10 Empty Bar Good Mornings
10 KB RDL
:15 STRENGTH
EMOM 10 Min
6 Sumo Deadlift High Pull with KB
Weight should be challenging but remain unbroken.
Wide stance, narrow grip, knees tracking over toes, extend legs/hips before shrug, arms straight in shrug, bar stays close to body, heels down, elbows pull high and outside
WOD
5 Rounds
10 Dumbbell Deadlifts (2×50/35)
100ft Single Arm Dumbbell Overhead/Single Arm or single arm Dumbbell Front Rack Walk (at 50ft/switch arms)
10 Dumbbell Deadlifts (2×50/35)
20 min cap
Target Score – 15 minutes
This workout is going to test your athletes’ grip and overhead stability through a grueling 5 sets.
Deadlifts: Should be unbroken. Only one head of each dumbbell needs to make contact with the floor (front of the dumbbells). Remind athletes to narrow their stance up a little to accommodate the dumbbells.
Carry: Athletes will have one dumbbell locked out overhead while the other sits in the front rack position. (at 50ft/switch arms)
Warm Up
3 Rounds
200 M Run
10 A Frame Toe Touches
10 Dead Bugs
8 DBall Slams
: 15 WOD
5 Rounds
1:00 Bike Cals
1:00 Ski Cals
1:00 Sandbag Cleans (over the shoulder)
1:00 REST
*not everyone needs to start at the same station but rest will be at the same time, just make sure you go in the right order
Today is about pacing!
There is NO RX weight for the sandbags today. Sandbag weight should be something you can move for 60 seconds without reaching failure. Focus on maintaining proper body position to protect the spine, hip drive in the clean and moving at a steady pace for all 5 rounds.
:40 EXTRA – Don’t Skip This!
4 sets: 8 reps @ Challenging Weight for 8 reps
4 sets: 10 reps @ a weight that is unbroken
There is just one class today. Endurance at 8am
There will be machines
You will be sweaty.
Due to some unforeseen circumstances with permitting the county has red tagged the facility which means nobody is allowed in.
No memberships will be run tomorrow as we sort this out.
We are permitted to workout OUTSIDE the building but will not be starting that until Thursday sometime. We are going to be very transparent about what is going on. Watch facebook or this page daily. If you are working out at home or another gym and want to continue following our programming here it is.
WARM UP
20 Banded Good Mornings
20 S-leg db or kb RDLs (10/leg)
Then,
3 Rounds
200 meter run (1 minute)
10 A-Frame Toe Touches
10 KB Swings or double db snatch
WOD
5 Rounds
25 KB Swings 53/35lbs or 20 alt db snatch
200 m run
Rest 2:00