Wod 1-
16 Minutes- Split how you want
500 M Row
30 wall Balls
30 Toes to bar
Wod 2- split how you want
10 Minutes
400m Ski
20 Bench press 135/95 (SPOT YOUR PARTNER)
Wod 3
12 Minutes Ladder of
Deadlifts
Power Cleans 205/125
Burpees over your bar
Start at 3 and add 3 every round
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8am
Teams of 3
35 Minute amrap
45 Cal Bike
45 Cal Ski
45 Cal row
***21 Burpees AND 21 sandbags over the shoulder between every round.
9am
3 Sets for Quality
200m Run
9/7 Calorie Ski Erg
10 Hollow Body Flutter Kicks
10 Tuck-Ups
15 Reverse Lunges
Conditioning
Every 6:00 x 6 Sets
400m Run
15/12 Calorie Ski Erg
200m Run
10 Burpee Box Jump or step Overs
Box Height: 24/20 inch
Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30 Extended Plank Reverse Bridge
:30/:30 Single Leg Glute Bridge Hold
General Movement Prep
3 Sets: For Quality
8/8 Single Leg Romaning Deadlift
12 Alternating Single Arm Kettlebell Swings
6 Inchworm Push-Ups
:12 Ring Support Hold
Specific Squat Prep and Build
5 Deadlifts with light loads off the floor
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
Strength
Deadlifts
Every 2:30 minutes x 4 Sets
Set 1: 3 Reps @ 65%
Set 2: 3 Reps @ 70%
Set 3: 3 Reps @ 75%
Set 4: 5 Reps @ 70%
% of 1RM Deadlift
Coaching Notes, Strategy, and Goals
Level 1:
Every 2:30 x 4 Sets
5-7 Reps @ 7 RPE across
Modifications:
Adjust to a Single Leg Romanian Deadlift for 6 Reps / Side for those dealing with SI joint dysfunction or Sciatica to work on bracing / antirotation stability and rehab.
Adjust to a Sumo Deadlift or Hex Bar Deadlift to keep a similar range of motion and loading patterns while adjusting for athletes with chronic lower back pain.
Adjust Block Deadlift for Range of Motion issues (tight hamstrings / inability to brace from the floor)
Workout
Every 5:00 x 3 Sets
2 Rounds
15 American Kettlebell Swings
12 Renegade Rows
9/7 Strict Ring Dip
Dumbbells: 50/35lb, 22.5/15kg
Kettlebell: 53/35lb, 24/16kg
Level 2:
Every 5:00 x 3 Sets
2 Rounds
15 American Kettlebell Swings
12 Renegade Rows
6/4 Strict Ring Dip
Dumbbells: 35/25lb, 15/12kg
Kettlebell: 44/26lb, 20/12kg
Level 1:
Every 5:00 x 3 Sets
2 Rounds
15 Russian Kettlebell Swings
12 Renegade Rows
9/7 Ring Push-Ups
Dumbbells: 25/15lb, 12/7kg
Kettlebell: 35/18lb, 16/8kg
Masters 55+:
Every 5:00 x 3 Sets
2 Rounds
15 Russian Kettlebell Swings
12 Renegade Rows
9/7 Ring Push-Ups
Dumbbells: 35/25lb, 15/12kg
Kettlebell: 44/26lb, 20/12kg
General Prep and Mobility
2 Sets:
200m Run or 250/200m Row
:30/:30 Couch Stretch
:30 Quadruped Adductor Rock Back
5/5 Samson Lunge
Primer
Perform @ 80-85% Effort
200m Run
10 Air Squats
200/150m Row
Workout
Take 5 minutes to go over air squats and get everyone squatting good.
We would rather see 30 slower high quality air squats than 30 crappy ones. Move with intention.
“Billy’s Big Day”
5 Sets: For Time
400m Run
30 Air Squats
400/350m Row
Rest 1:00 b/t sets
Level 2:
As prescribed
Level 1:
5 Sets: For Time
300m Run
20 Air Squats
300/250 Row
Rest 1:00 b/t sets
Masters 55+:
5 Sets: For Time
300m Run
20 Air Squats
300/250 Row
Rest 1:00 b/t sets
Time Domain: 4:00-5:00 Per Set / 25:00-30:00 Total
Time Cap: 35:00
Primary Objective: Maintain 5k pace on the run and the row
Secondary Objective: Negative split the workout with the first round being the slowest round.
RPE: 7-8.5/10
Stimulus: Aerobic Threshold / Leg Endurance
The way to attack this workout is with conservative pacing on set 1 and then moving into a more aggressive pace into sets 2 and 3 before hitting the final 2 sets at the hardest intensity. Plan to start at a round 6/10 RPE and build to a 9/10 RPE. Overall this workout is a challenging aerobic grind of a workout that will build fatigue in the legs and heart.
Movement Modifications:
Row: Adjust volume to a 300/250m or sub equivalent distance of a Ski Erg or 800/700m Bike Erg would be the primary subs for the day.
Run: Adjust volume to 300 or 200m run as first sub, then move to a 900/800m Bike Erg for equivalent machine option or a 30/22 Calorie Echo Bike.
Air Squats: Adjustment of volume or squatting to a box would be alternative for the day.
Mobility Prep and Activation
2:00 Cardio Choice
:30 Puppy Dog Pose
:15/:15 Overhead Lat/Tricep Stretch
2 x :15/:15 Dual Dumbbell Staggered Stance RDL Iso Hold
General Movement Prep
2 Sets: For Quality
10 Deep Lunge Mountain Climbers
5 No Jump Burpees
8 Dual Dumbbell Romanian Deadlifts
8 Dual Dumbbell Curl to Press
Specific Push Press Prep and Build
1 Clean Lift Off + 1 Slow Power Clean + 1 Power Clean
3 Power Cleans @ 40%
3 Power Cleans @ 50%
2 Power Cleans @ 60%
Power Clean
Strength
10:00 EMOM
1 Rep @ 70%+
% of 1RM Power Clean
Level 1:
10:00 EMOM
3 Hang Power Cleans with Pause in the Catch @ 6-7 RPE across
*Goal: Reinforce Bar Path and a quality Front Rack Catch
Modifications:
Adjust to 3-5 Dual Dumbbell Power Cleans for those with Front Rack Mobility Issues.
Move to a Hang Power Clean or Block Power Clean for those with lower back discomfort
“You Can Do It!”
For Time: 12 minute cap
10-1 Bar Facing Burpees
1-10 Power Cleans
Barbell: 135/95lb, 61/43kg
Level 2:
Barbell: 95/65lb, 61/43kg
Level 1:
For Time:
10-1 Bar Facing Burpees
1-10 Hang Power Cleans
Barbell: 65/45lb, 30/20kg
Masters 55+:
Barbell: 75/55lb, 34/25kg
Goal Time Domain: 6:00-9:00
Time Cap: 12:00
Stimulus: Barbell Conditioning / Cycling Patterns
RPE: 8.5/10
The goal is to up the intensity here as both these movements will get the heart rate revving. The idea behind this progression in the week is to have a more moderate day, then a slight uptick on Tuesday and then finish off the three day build with a good intense burst effort with this barbell burner.
Primary Objective: Complete the workout in sub 9
Secondary Objective: Keep reps tight and movement efficient. Set-up and keeping the chest tall during barbell cycling will be paramount for success in the workout.
Movement Modifications: