8am Endurance: Rain edition Classic parther row 20 Minutes 10 rounds each- 45 seconds on 15 second transition, next partner goes Rest 5 minutes Not so classic partner bike 16 minutes 30 seconds on, 30 second transition, next partner goes
9am Mobility with Coach Alison
10am Class Workout: Partners 4 Rounds: 8 Power Cleans 205/145 INT-175/115 BEG-125/85 8 Front Squats 205/145 INT-175/115 BEG-125/85 8 Shoulder-to-Overheads 205/145 INT-175/115 BEG-125/85 Rest 5 Minutes 30-20-10 Bike Calorie Chest-to-bar Pull-Up INT-Any Other Progression BEG-Ring Rows Rest 5 Minutes 5 Rounds 50 Walking Lunge, split 25 and 25 8 Bar Muscle-ups INT-C2B Pull Up or Other Progression BEG-Ring Row
Warm Up: 3 Rounds: 30 Double Unders or Singles 10 Jumping Air Squats 7 Seal Presses 10 Empty Bar Stiff Legged Deadlifts 10 Empty Bar Bent Over Rows 7 Hollow Rocks
Workout: 2 Rounds: 100 Double Unders or Singles 50 Dumbbell Deadlifts 50/35 INT-35/25 BEG-25/15 50 AbMat Sit-ups 50/35 Row Calories **35 Minute Cap** –Coaches Notes– This might only be 2 rounds but don’t let that deceive you. We are ending the week out with some serious work here. This workout will be anywhere from 25 to 35 minutes long(obviously with the cap). Treat those DB Deadlifts like regular barbell deadlifts position wise, back stays tight and AVOID not using your legs and going through an RDL type style lift. The rower should be done with maybe a slower cadence of pulls making sure that you are trying to keep it 1 to 3 pulls per calorie best you can.
Warm Up: 3 Rounds: 1 min Run(200m)-Bike-Row (Increase pace each round) 7 Ring Rows or Pull-Ups 7 Push-Ups 5 Low Ring Muscle-Ups or Ring Row+Jumping Dip
Workout: SINCE WE MISSED WEIGHT VEST WEDNESDAY YESTERDAY TODAY CAN BE VEST OPTIONAL Part1- Bike Calorie: 10 sets of 10 Second Sprint with 50 Second Rest Score is the total Calories performed in all of the intervals. –Coaches Notes– This is meant to be an all out go each round. 10 seconds is not that long to hold a sprint. Guys shoot for 6+ Cals EVERY ROUND, ladies shoot for 4+ Cals EVERY ROUND. How consistent can you be? REST 5 MINS 5 Rounds: 10 Strict Ring Dips INT-Kipping Dip BEG-Bench Dips 10 Chest-to-Bar Pull-ups INT-Any Other Pull Up Pro. BEG-Ring Rows –Coaches Notes– Be smart about your rep counts per set with these movements. Ring Dips can be a fail and lose movement real fast. Don’t over reach for reps here, be smart even if you are using a band or doing bench dips. Same goes for the pull ups, pick a harder progression for you and be smart about your rep counts. This workout should take under or around 10 minutes so keep that in mind when deciding a progression.
**Optional Accessory Work** Option 1: Bulgarian Split Squat 3×12 Each Leg Use either DBs, KBs, or go through them unweighted Rest as needed between sets Option 2: Overhead Squat 5×5 Stay at a moderate weight and work on form Rest as needed between sets Option 3: Banded Face Pulls ((Video Posted Below)) 3×10 Use a Blue or Green band for these and really focus on slow and controlled movement in and out.
Warm Up: 2 Minute Run(400m)-Bike-Row THEN 4 Rounds: 5 Down Dog to Seal Stretch 5 Empty Bar Power cleans 5 Empty Bar Bent Over Rows 5 Empty Bar Front Squats 10 Empty Bar Front Rack Lunges
15 minutes to build to your heavy clean for the wod
Workout: 5 Rounds 30 Ft Handstand Walk INT- 4 Walk Walks or Distance Change BEG- 50ft Bear Crawl**8 hand stand push ups per round or 45 second handstand hold also acceptable. 5 Squat Cleans 225/155 INT-205/135 BEG-135/95 ** if you are not going comfortable going heavy during the wod have the option of doing 9 reps per round at a weight you can touch and go squat clean.
–Coaches Notes– Two really good picks from the opposite sides of the CF world here. 1 advanced gymnastic movement and a HEAVY barbell. Find which you will feel more comfortable with and use it to your advantage. These squat cleans are meant to be HEAVY and probably done in fast singles each round. Pick a good progression for that handstand walk that won’t get you stuck too long. If you are just getting your HSW maybe cut the feet down you can use that as a progression for the day. The workout will take longer than it may look, aiming anywhere from 20 minutes to closer to 25+. Again proper progression choice will keep it under 30 minutes.
**Optional Accessory Work** Option 1: Candlestick Burpees((Video Posted Below…you’re welcome)) 3×10 Option 2: Weighted Sit Ups 4×10 Use any piece of equipment DB, KB, Slamball, Wallball, etc… Option 3: Ground to Overhead with Plate 3×12 Use a comfortable weight to do all 12 unbroken.
