Ready for a fun one? Hope your legs aren’t too sore from yesterday! Warm up- 5 minutes of run bike or row Then 3 rounds of 10 air squats, 200m run
Take 10 minutes to review the med ball clean
Wod- 3 rounds for time 50 med ball cleans 30/20 800m run Enjoy *scaled versions will be 2 rounds *if you aren’t currently running sub out an 800 m row
Accessory work- choose 1 1000m row for time or 60/50 cal bike for time
Coaches notes. Watch the video closely to prepare for these med ball clean. Yes you will have time practice. This wod is not a sprint, its going to take awhile. Stick with it an chip away. Pick a med ball that you can get sets of 10 to start out with. By the 3rd round those sets will probably be fast sets of 5. Don’t get caught up in “rx-ing” it. quality reps at a steady pace.
*take 10 minutes to practice wall ball lunges *as in the video below* and work up to your working weight for deadlifts
Wod 5 Rounds for time 14 Wall alternating lunge wall ball lunge shots 20/14 10 Deadlifts 225/155 ***Coaches notes. If you are fighting these wall ball lunges, drop the wall ball weight or sub out regular wall balls. Pick a weight on you deadlift where you fighting to go unbroken every round. 10 minute range is what we are looking for
Time for some Olympic Lifting! *Weight vest Wednesday will be back next week Is learning the snatch going to make or break your fitness? Probably not, but it will certainly help you learn to generate power, move quicker, be more flexible, have better balance and be more coordinated in general.
General warm up 2 rounds (down the length of the floor and back for each movement) Side step squats Butt kicks High knees 20 Pass throughs in place with PVC
3 rounds (12 Minute) barbell warm up Minute 1- 5 snatch grip high pulls Minute 2 – 5 power position power snatch Minute 3- 5 hang position power snatch Minute 4- 5 from the shin plus overhead squat *you can add very light weight if you want to
15 minutes to build to a heavy 2 rep snatch, power or squat- you can reset between the 2 lifts, but no more than 15 seconds rest between the two reps. *coach will start a clock for this. not necessarily going for a two rep max since this is only 15 minutes, you are trying for heavy quality reps
Wod 10 Minute Amrap 5 power snatches 115/75 scale to 95/65 or 75/45 7 toes to bar or knee raises 7 Burpees over you bar
Coaches notes- Pick a weight on you power snatches where you can touch and go just about every round. Don’t let that RX weight get the best of your mind. You will get a far better workout if you pick a weight that you are able to go 5 unbroken reps with rather than staring at a bar. -Choose the toes to bar variation that lets you get through them quick. Still working towards being on the bar, do sit ups -burpees over the bar, also choose a variation that isnt going to slow you down, If getting over the bar quick is taking intensity away from the workout, don’t jump over your bar, just do regular burpees!
***Accessory work- accumulate 400 meters of overhead carries with a light plate
Warm Up: 2 Rounds: 1 min Run(200m)-Bike-Row (Increase pace each round) 7 Leg Swings Each Leg 7 Squat Therapy Reps 7 Scap Pull Ups 7 Push-Ups
Strength/skill quality today, dont work over 70 percent 10 Minutes Emom 2 front squats **add weight each two rounds to reach a weight that is pretty far over your working weight for the wod.
Workout: 10-8-6-4-2: Front Squat 115/85 INT-95/65 BEG-75/55 *set starts off the floor Bar Muscle-up ***INT-C2B Pull Ups Or Progression For pull up progressions we are going to do something a little different. Do your pull up or ring row then for the “dip” part of the movement perform overhead tricep extensions with a dumbbell. –Coaches Notes– This workout should have a little different intent behind it. As well as working through the movements as fast as you can try being aware of the quality of reps as well. With the front squat being lighter you can really focus on your form. The muscle ups or progression you decide to use can be done in small sets to assure your form or rep sets are at a good number. For those two more advanced bodyweight movements pick a progression that can get this workout done under 15 minutes or close to it. Those going for the RX versions of each aim for keeping it under 8 minutes.
**Optional Accessory Work** Option 1: Side Plank Build to 2 Minutes Each Side Option 2: Hollow Hold Build to 3 Minutes Option 3: Pistols 40 QUALITY Reps EACH Leg
Warm Up: 3 Min Run(600m)-Bike-Row THEN 3 Rounds: 10 Walking Lunges 5 Empty Bar SDLHP 5 Med Ball Cleans 7 Empty Bar Power Clean + Push Press
Workout: DT 5 Rounds: 12 Deadlifts 155/105 INT-135/95 BEG-95/65 9 Hang Power Cleans, 155/105 INT-135/95 BEG-95/65 6 Push Jerks, 155/105 INT-135/95 BEG-95/65 In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J. –Coaches Notes– If you haven’t had the chance to do this hero workout before you may want to scale the weight for the first time. These movements will feel different with the weight that is prescribed. It should be a light deadlift, a moderate weight Hang Power Clean, and a heavier Overhead Press. With only having one barbell the weight should hit all 3 of those “feels”. The weight should help keep the workout taking around 9 to 15 minutes.
**Optional Accessory Work** Option 1: Pause Clean Deadlift 5-5-5-5 Pause 3 Seconds At The Top Of The Lift Use 80-110% 1RM OF YOUR CLEAN NOT DEADLIFT. Use the heaviest weight you can for each set. Rest as needed between sets. Option 2: Banded Hamstring Curls 3×12 Option 3: Band Pull Aparts 3×8 Use a blue or green band for these and control the movement both ways.
