Wod 1
10 minute amrap
Alternating full rounds
8 cal row
8 bench press. spot your partner
Wod 2
14 Minutes ladder split anyway you want
1 Clean
1 Burpee over your bar
1 shoulder to over head
2,2,2, 3,3,3 and on and on and on
Wod 3
10 Minute amrap
Split anyway you want
16 Kb swings
16 Goblet squats
16 single arm Db snatches
8am and 9am are “The Bill”
It is Bill’s Birthday workout. Happy Birthday Bill!
There is adult weightlifting at 9am as well.
“The Bill”
67 Doubles (x3 singles)
67 Sit ups
67 Wall balls
67 Cal row
67 sandbag or med ball cleans over shoulder
67 Alt db snatches
67 Air squats
670 meter run. (Run 3.5 times to the fence and back)
Warm-Up
:30 Forward and Back Line Hops
:30 Side to Side Line Hops
:30 Bend and Bow
:20/:20 Single Leg Toe Touches
–
:30/:30 Kettlebell Hip Shift
:60 Alternating 90-90 Hip Switch
:15/:15 Active / Passive Hang From Pull-Up Bar
THEN
2-3 Sets
8-10 Bar Kip Swings
Hang Snatch High Pull
Hang Power Snatch
Overhead Squat
Snatch Balance
Squat Snatch
22 Double Unders or 44 Single Unders
Snatch
10:00 EMOM
2 Snatches @ 70-80% of 1RM
These are ideally a Squat Snatch today, however can be power for those with a higher max in the Power Snatch than the Squat Snatch
We can scale to 3-5 Hang Power Snatch on the minute today for athletes that are generally newer to the olympic lifts in order to develop better positions and more consistency in the lifts
Workout
“Angry Beavers”
For Reps:
11:00 AMRAP
4-5-6-7… Bar Muscle Ups
11 Power Snatch 95/65lb, 43/30kg
44 Double Unders
Stimulus: Grip Density / High Skill Gymnastics
RPE: 9/10
Primary Objective: Complete 4+ Rounds
Secondary Objective:Maintain Unbroken Bar Muscle-Ups for as long as possible
Strategy: The focus here today is on grip endurance and high skill gymnastics. We are looking for the higher level athletes to keep the Bar Muscle-Ups unbroken as long as possible and for most athletes to break these up into short manageable sets from the get-go. When looking at the Power Snatch weight and repetitions we should immediately have an idea that we can move through this in 3 quick sets of touch and go reps before hitting a good unbroken set of Double Unders. The focus and rhythm of this workout falls in the transition back to the rig and how you manage your time and breaks on the Power Snatch. Stay consistent and stay smooth, eleven minutes is a long time to move here on a workout with lots of interference.
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Warm-Up
3 Rounds
:30 sec Work, 30 seconds rest
Row @ Easy to Moderate Intensity
Dual Kettlebell Dead-Stop Clean
Bear Plank Shoulder Taps
Skater Hop and Stick
Movement Progressions
3/3 Half Turkish Get-Up
3/3 Top Down Half Turkish Get-Up
Practice Full Turkish Get-Up
Workouts
“All That”
30:00 EMOM
Minute 1 – 3 Wall Walks
Minute 2 – 14/11 Row Calories
Minute 3 – 1/1 Turkish Get Ups 53/35lb, 24/16kg
Minute 4 – 5 Shuttle Runs (25/25ft, 7.5/7.5m = 1 Rep)
Minute 5 – Max Sandbag Bear Hug Hold (1 sec = 1 Rep)
Sandbag: 150/100lbs (68/45.5kg)
Strategy: This 30:00 EMOM is meant to be a challenge due to the longer nature of the workout more than how hard each minute is meant to be. The way this workout flows, the first 4 minutes of work are really almost like a buy-in of required work until the Sandbag movement where you have the choice to go as long or as short as you like in order to accomplish the rest of the workout. You must get each minute done in order to have the 5th minute of work be counted. Imagine this as 6 Rounds with a cash-out max sandbag carry each round. Try to keep minutes 1-4 as smooth as possible as hanging onto the Sandbag will get hard especially as your breathing begins to elevate
Warm-Up:
3:00 Cardio Choice
2 Sets, For Quality
:30/:30 Kettlebell Hip Shift
:60 Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups
3 Sets
10 Alternating Step-Ups + 5 Box Jumps
10 Scapular Pull-Ups
10 Hollow Rocks
10 Alternating V-Ups
:10 Hollow Hold
10 Air Squats
Toe to Bar Progression
Hanging Strict Knee Raises
Bar Kip Swing
Kipping Knee to Chest
Alternating Toe to Target
Toes to Target
Alternating Toe to Bar
Toe to Bar
“Spongebob”|
For Reps
5 Sets
3:00 AMRAP
24 Wall Balls 20/14lb, 9/6kg
18 Toes to Bar
Max Burpee Box Jump Overs 24/20”
Rest 2:00 between sets
Goal: 10+ Reps / Set
We will take time to find the correct movements and reps for everyone so you all make it to the burpees box jumps. 20 wall balls and 14 toes to bar or knee raises are a good first scaling option. adjust from there if needed.
Primary Objective: Complete the Buy-In to each AMRAP in 2:20 or less, meaning you will have 40+ seconds on Burpee Box Jump Overs
Secondary Objective: Work for big sets on both the Wall Balls and Toe to Bar with the goal to try to stay unbroken as long as possible
Strategy: The strategy today is to go for as long as possible on this workout for our higher level athletes and to strive for bigger sets than normal for all athletes. This might be at the expense of the total reps achieved on the workout, but will help us build stamina and endurance in our movements. This is ultimately the goal and the idea behind putting this type of volume during Week 1 of the cycle. Imagine a workout Week 6 that is 3 rounds for Time of 24 Wall Balls, 18 Toe to bar and 12 Burpee Box Jump Overs. By going for big sets here with rest between, we can train the idea of tackling a 3 round workout like that with faster transitions and possibly breaking into quick short sets, but overall we are developing the ability to hit that at a must faster clip by building the stamina and endurance here.
Recovery
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose