8am- 2 endurance options Running option 4×400, 2×800, 4x400m — 2 minutes rest between 400’s 4 minutes after the 800’s Option 2 Partners Any order 150 bike cals 150 Rower cals 150 Ski cals 150 Air squats *any order Decide among yourselves what team is going to use the ski erg when
9am Mobility
10am Partner wod. split work however you want 0 to 10 minutes Amrap of Dumbell “Fran” split however you want 21-15-9 Thrusters 50/35 pulls ups Keep going through that for 10 minutes
LOVE for the Assault Bike Conditioning Portion Teams of 3- Switch every minute, 12 Minutes total (each person goes 4 times Max valentines day bike cals!
Take 10-15 minutes to warm up to working weight for the deadlift in the wod and go over skills with the coach for HSPU and Muscle up variations.
Wod 5 Rounds for time Run 200m 5 Bar Muscle ups (sub pull up dip variations, 5 pulls, 5 dips) 7 Handstand push ups (sub 30 seconds handstand hold or 7 heavy DB press) 10 Deadlifts.. pick a weight that is light and fast! 185/115
Last two days to get your Driven Nutrition orders in! We will have a couple samples (what’s left) tomorrow then I want to get the order in by noon Friday so it gets shipped before the weekend! Good Stuff
Warm Up 1. Find a partner 2. Make sure you have partner Then 2 Rounds 20 Partner wall balls (pick a lighter ball and bounce it off the wall to each other 200 M Run with your wall ball, switch half way 10 cal bike (5 each)
Yesterday we worked on snatches. Today we work on hang power cleans! This is a great movement for building general strength and explosiveness. It’s the reason we teach Olympic Weightlifting. If you are really good at clean and jerks, you are going to really really really good at wall balls (just to name one movement) which will make you more efficient at workouts which means you will get better results from workouts.. see how that works.
9 Minute Barbell Emom (3 Rounds) Minute 1- 5 clean grip high pulls Minute 2- 5 power position power cleans Mintue 3- 5 from the knee power cleans **You are welcome to add a little weight every time
*Coach will set a clock for 10 minutes, you have that time to build up to clean weight that is heavier than the wod weight you will be using
Workout of the day You are going through this Amrap 4 times, with a 3 minute rest between each amrap. total work time is 12 minutes total rest time is 12 minutes 3 minute AMRAP x 4 5 Hang power cleans 185/135 Option 2 135/95 option 3 95/65 (or whatever weight keeps you moving unbroken) 20 Double Unders (sub to singles, if you dont have single sub to hopping up on a plate. The intended stimulus is to keep moving as fast as you can.
Rest 3 minutes between amraps If you are keeping score, your score is total reps for all 4 rounds
Warm Up 5 minutes on a bike or rower Barbell Warm up- You can add weight during this, no more than 10 pounds though, this is barbell warmup
Snatching skill and strength 12 Minutes EMOM 3 rounds Minute 1- 7 snatch grip high pull Minute 2- 7 power snatch from the knee Minute 3- 5 full snatches or 5 power + over head squats
Coach will set clock, 15 Minutes to build to heavy set of this complex without setting the bar down 1 snatch grip deadlift, touch and go that into a full snatch, dont drop it and do 1 hang snatch.
Wod 7 Rounds for time (with an optional vest) 5 pull ups (Ring rows) 10 Push ups 15 squats 5 Burpees Run 200m
Scaling. 5 rounds for time
Choose how you want to attack this. If you are pretty good with a vest on, really push yourself. If you starting to use a vest, realize it’s going to take a little longer and just chip away.
*Not feeling the vest today. This is a really good Wod to push the pace on 7 sets of lower reps of bodyweight movements. Looking at about 20 minutes plus no matter which version you decide to do.
Today is Driven Nutrition Sample Day!! Bring your shaker bottles. We will also have a limited number of samples to take home with you as well. I may even bring in some almond milk if you don’t want to use water for your protein.
Here is what we have to sample 3 Flavors of grassfed Whey Protein- Cinnamon Role, Carmel Latte, and Chocolate Milkshake 1 Flavor of Bcaa’s- Watermelon 1 Flavor of pre-workout- Wod candy 1 Flavor of Dysrupt- this is BCAA’s with a low dose of caffeine, its an alternative to drinking a high caffeine energy drink mid day. 1 Tub of berries and greens superfood. 10+ Fruits & Veggies Servings per Scoop – B&G™ packs over 10 servings of 100% organic berry superfoods, vegetables, and sea greens into each delicious drink.
Warm up- 3 Rounds 200m run (throw in 50m of butt kick and 50 of high knees each round) 10 Knees to elbows or knee raises 10 Ring rows
12 Minute Beach Bod EMOM (4 rounds) Minute 1-14 Alternating Dumbbell Curls Minute 2-12 Dumbbell overhead tricep extensions Minute 3- 10 push ups, or 10 floor presses with Dumbbells
Quickly review dumbbell hang cleans
Wod- 20 Minute Amrap 200 M Run 10 Dumbbell Hang cleans 50/35 1 heavy heavy sled push,(walking pace, shouldnt be able to run with it 3 rope climbs (scale to 2 or 1 per round to keep moving or 6 rope pulls from the ground)
Each movement should not take very long except for the sled push. Be sure to really focus on doing an actual clean with your dumbbells instead of curls. You are going to want to save your biceps for rope climgs.
