Warm Up: 800m Run Then 30 High knees 30 Butt kicks 20 spiderman lunges 10 Paces of Sampson stretch
Workout: 21-15-9: Hang Power Clean with barbell or dumbells Bar Facing Burpee (No Push Up Burpee Also Allowed) – At Home Version: If you have the equipment available go through as it’s written but change the burpees to lateral bar over burpees to save space. If you have no equipment find something in your house to put weight in. a backpack, heavy ball, a sandbag left over from hurricane season and perfrom cleans with that.
After this wod, complete the accessory work.
**Accessory Work**
WOD 1: “Death by” 10m Shuttle sprint *run a 10m print (30 feet, about a driveway length) every minute on the minute. add 10 meters every round.
WOD 2: 1>10>1 (1-2-3-4-5-6-8-9-10-9-8-7-6-5-4-3-2-1) Hand release push ups Sit-ups
Warm Up: 3 Rounds: 1 Min of Run(200m)-Bike-Row 10 Second Hollow Hold 10 PVC Pass Throughs 5 Push-Ups 15 Second Handstand Hold Or Overhead DB Hold(or Wallball) 6 Shoulder Taps Or Alternating Overhead Press
Workout: For Time: 200 Double Unders or Singles 75 V-ups(Video Posted Below) or Sit Ups 50m Handstand Walk INT-25m HS Walk BEG-50m Bear Crawl –Coaches Notes– Little core work to get done. With the volume of all 3 of these movements being high proper working sets/rest sets are going to be important. If you are not overly confident in your doubles (knowing you’ll get at least close to 100 without stopping) pick a number to hit and stick to it. It will be a working set like any other movement. Take some time after the warm up to nail down the V-Up position and rhythm, if it isn’t happening you can always switch to sit ups for the workout. Don’t spend too much time there or trying to force stringing doubles together. As it’s written the workout should take close to 10-12 minutes, if you are adding in some progressions or trying new ones it might take closer to about 15-17.
At Home Version: *equipment and non equipment 200 Double Unders or Singles 75 V-Ups or Sit Ups 1 Minute Handstand Hold or Pike Hold If you have your rope and have an extra mat available try to jump on that to save your rope(If a mat is not available cut the double under reps to 100 and 50 Singles). The Pike Hold can be done off of a chair or anything to support your legs while being upside down. If being upside down needs to be scaled then go through a minute of an overhead hold of anything weighted.
Rest 5 Minutes Wod 2 Death by push ups (scale to knee push ups if you struggle with push ups, we are looking for max amount of reps here)
**Optional Accessory Work** Option 1: Single Overhead Carry 3x100m Using either 1 HEAVY DB or KB you will walk with it above your head in one arm then switch at the 50m mark
Option 2: Suitcase Carry 3x50m EACH ARM Using either 1 HEAVY DB or KB you will walk with your shoulders and hips as square forward as you can keep them
HomeWods: Wod 1: 3 Rounds: 400m Run(2 Minutes if Distance Unknown) 40 Air Squats 20 Dips off a box or bench. If you have the equipment to do the dips on Rings or Supports do that for those reps if not like it says find a box or bench/chair to use.
Wod 2: 28-22-16-10 reps for time of: Burpees Lunges KB Swings If the KB is not available then you can substitute with Good Mornings with just yourself or if you have a pipe/broom/anything to hold at your shoulders.
Warm Up: 2 Run(400m)-Bike-Row Then 3 Rounds: 200m Shuttle Run (2x 100m Increase the pace each round) 8 Squat Therapy Reps 8 Empty Bar Stiff-Legged Deadlifts 8 Glute Bridges (No weight or empty barbell) 6 Good Mornings 4 Broad Jumps
Strength: Tempo Deadlift 1-1-1-1-1-1-1 Tempo= Explode Up>Pause 1 Sec. At Top>10 Sec. Down>1 Sec. Pause At Bottom Use around 50-70% of your Deadlift 1RM.
Workout: 6 Rounds Within 1 Minute 25 Air Squats Max Reps Clean and Jerks 155/105 INT-135/95 BEG-95/65 Rest 2 Minutes
Home Version With Equipment: Follow same set up and use either 2 DBs or 2 KBs for the Clean and Jerks. DB Cleans will come from the ground, the KB Clean will be from the Hang. MedBall Cleans can also be used, use the heaviest ball you have. **If you only have 1 DB simple do alternating DB clean and jerk! good stuff.
Without Equipment: 6 Rounds 25 Air Squats 10 No Push Up Burpee
5 Minute rest 12 Minute EMOM (4 times through each movement) **40 seconds of work 20 seconds rest every minute Minute 1 lunge jumps Minute 2 Hold a plank Minute 3- Inch worm with a push ups
–Coaches Notes– You are going to have to keep it moving on this workout. Those 25 Air Squats should be as unbroken as you can keep them, or VERY short rests, to give yourself enough time to get to your bar. The weight on the bar should be very very manageable for those max sets. Something easy to touch and go and to hang onto in that short window of the minute. You will have more rest than working time so use that to your advantage.
**Optional Accessory Work** Option 1: DB Bicep Curls 4×8 Option 2: DB Tricep Extensions 4×8
HomeWods: WOD1: 11 Minutes of Walking Lunges((Vested Option Use 7 Minutes)) Accumulate 2 minutes of an L-sit or 6 Inch Hold(keeping your heels 6 inches off the ground while laying on your back with straight legs)
WOD2: Tabata Heel Touches Rest 1 Minute Tabata Tuck Jumps(Video Below) Rest 1 Minute Tabata Plank Hold-Holding on your hands like the top of a push up
Warm Up: 3 rounds 100m Run 6 Forward Lunges 6 Lateral Lunges 10 Arm Swings/Circles 10 Wrist Circles
Workout: “Nancy” 5 Rounds: 400m Run 15 Overhead Squats 95/65 INT-85/55 BEG-75/45 Home Version- 5 Rounds 2 Minute Run(if 400m is unknown) 15 Air Squats (or Single are DB/KB OHS if available) –Coaches Notes– Nancy is a benchmark workout, so for those who have done this workout before you should be able to have a goal in mind. If you haven’t gone through it yet set small goal within the workout. Maybe try to do the 15 OHS unbroken, or for at least half each round, maybe you will try a new weight. If the OHS is something you are working on STAY SUPER LIGHT to work on quality reps, front squats should be a very last resort option. The volume of this workout does add up but it should still take you under 20 minutes, I would say from around 12 to 16 minutes.
Optional Accessory Work: Option 1: Push Ups 4×10 QUALITY REPS Try to keep elbows close to your body, not flared out, and lowering all the way down so that your chest hits the ground. If you need to go to your knees that’s fine. Focus on Having your shoulders and hips fall and rise at the same time, no wormy reps.
Option 2: Russian Twist 3×20 Reps Unweighted reps for quality
HomeWod: If you have DBs or KBs the “*” movements can be weighted. If equipment is limited then do the workouts as written. WOD 1: 20 Min EMOM: *10 Burpees OR 10 minutes of burpees
WOD 2- 12 Rounds of: *20 Air Squats (or jumping air squats if you feel fired up) 7 V-ups or Sit Ups OR 12 Rounds of: 15 Air Squats 7 sit-ups or hollow rocks
*Remember if you are not comfortable coming in, but feel fine, you should still be working out. We will gladly provide you with one on one online coaching. We can make anything work. No equipment, no problems. 1 set of dumbbells would be more than enough for most, if you have a home gym we can get really specific and work those weaknesses. For many of you one on one coaching would include guidance with getting started on the M word… Macros.
*At home workout posted below Warm Up: 2 Rounds 100m Run or 10 Cal Row/Bike 6 Inchworms 10m Duck Walk 10 Crab Walk 8 Leg Lifts
Strength: Push Jerk or Split Jerk ((Videos posted for both below)) 5×3 Working at one weight for each set. Weights should be around 70-75%
Workout: 12 Min EMOM Within The Same Minute 5 Deadlifts 225/155 INT- 185/125 BEG-135/95 5 Bar Facing Burpees –Coaches Notes– CAN YOU HOLD ON?? I think you can. The weight listed above are NOT meant to be heavy, think more moderate weight so that 5 reps can happen either unbroken or SUPER fast singles. If you are at a weight that is between those listed,then use that weight you are comfortable with. Depending on class size the burpees might be bar over burpees but either way those should be no problem to finish out your minute.
Optional Accessory Work: Option 1: 6 Min EMOM All for 30 Seconds On 30 Second Off a. Single Leg Toe Touch b. Bird Dog Planks c. 6 Inch Hold
Option 2: Overhead Squat 5×5 Stay light and work on form
At Home With Equipment Version All pieces of today’s workout can be done with dumbbells if you have dumbbells.
