Next 7 week cycle starts today. Focus lifts are the Sumo Deadlift and positional work on the clean. Also going to be seeing some bench press along with all our other lifts.
On deadlift days we will be working on our beach muscles as well to change things up. Abs, triceps, biceps and a lot of lunge work for the glutes!
Should be an awesome next 7 weeks.

2:00 per side, foam roll Adductors (careful, nice and easy)
Click here for video of adductor rolling
Then
3 Rounds
200m Run
12 Cossack Squats
12 Sumo Stance Good Mornings

Strength
5 rep max sumo deadlift
WATCH THE VIDEO BELOW

Lifting Test Find a 5RM Sumo Deadlift

Wod- Beach Bod Wod
No Score on this, move at decent pace. Use 2 dumbbell that allow you to complete all 10 lunges unbroken, very short break, then next 10 lunges unbroken

For 12 Minutes:
10 R-Leg In Place DB Lunges
10 L-Leg In Place DB Lunges
15 push ups (scale to knees or on a box to do most of these unbroken
20 Russian Twists w/ a 15lb plate

Extra work OUTSIDE
Every 4 minutes for 24 minutes max

Every 4 Minutes for 24 Minutes
Ski 100m Shuttle
Sprint 100m (50 out 50 back)

Partner wod

Wod 1-
10 Minutes split how you want
20 D-balls over the shoulder
10 Burpees

Wod 2
10 minutes split how you want
20 single arm DB thruster 50/35
20 pull ups

Wod 3
5 Minutes of man makers for reps

Endurance with a partner
one partner working at a time
100 Burpees
2500 meter row
50 Burpees
2500m ski
25 Burpees
800m run together. Time stops when both partners are back

9am and 10am
3 Rounds for time of:
400m run
15 Thrusters, 95/65

2 Rounds for time of:
40 Hand-release Push-ups
20 Deadlifts, 225/155

4 Rounds for time of:
25 foot Handstand Walk (or 10 hspu or 10 db presses)
3 Rope Climbs, 15 ft. (scale to 2 or 1, or do 4 rope pulls from the floor)

Warm up
200m Run
20 Power pos. power snatch
200m run
20 hang pos. power snatch

Take the next 15 minutes to work up to a heavier double hang snatch. The wod is 24 Minutes so we are starting that at :30 after each class

Wod-
Amrap 24 Minutes
10 Toes to Bar
10 Hang Power Snatches 75/55
250 meter row or ski
Rest 2:00

*the 2 minute rest should allow for big and mostly unbroken sets especially early on. Looking for close to 1 to 1 work to rest, maybe a little over 2 on the work

Extra work
Every 3 Minutes for 21 Minutes
30 Double Unders
4 D-ball Cleans ahap
30 Double Unders
8 d-ball clean ahap

Every 2 Minutes for 8 Minutes
100m Run
10 Scap Pull Ups
5 Ring Rows
8 DB Snatches (lighter than workout weight)

Retest

Gymnastics Retest
3 Max Sets of Strict Pull Ups
Rest 3:00 between attempts First set must be a true max rep set.

Retest

Metcon Retest- last tested Wednesday April 21st

“Cardio-B”
For Time
Run 300m
20 Alt. DB Snatches 50/35lbs
Run 300m
30 Alt. DB Snatches 50/35lbs
Run 300m
40 Alt. DB Snatches 50/35lbs
Run 300m
50 Alt. DB Snatches 50/35lbs
Run 300m


Target Score: Faster than last time. (Last tested on 4/21/21), First time? 11-16 Minutes
Fire breather score: Faster than last time. (Last tested on 4/21/21), First time? Sub-10