Wod 1
12 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 155/105
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
*repeat workout from june 30th
8am Endurance, 9am crossfit and weightlifting
35 Minute Amrap- Can you get into the 2nd round of this
In Teams of 3
100//90/80 Calorie Row (m,m,m – mixed team – f,f,f)
25 Synchro Line Facing Burpees
100//86/72 Calorie Echo
25 Synchro Line Facing Burpees
100/90/80 cal ski
25 Synchro Line Facing Burpees
50 sandbag cleans over shoulder
9am
Warm-Up:
400m Run
into..
2 Sets
45 seconds on 15 off
– Scapular Pull-Ups
– Single Arm Ring Row (Right)
– Single Arm Ring Row (Left)
– Bootstrap Squat
– *Barbell Complex
Barbell Complex = Tall Muscle Clean + Hang Power Clean and Press + Jumping Squat
Workout Primer
2 Sets
3 Chest to Bar
5 Power Cleans
7 Air Squats
3 Shuttle Runs
Rest 1:00 b/t sets
23:00 AMRAP
9 Chest-to-Bar Pull-Ups
15 Power Cleans
21 Air Squats
400m Run with 45/25lb (20/10kg) Weight Plate
Barbell: 135/95lb, 61/43kg
Goal is 4 rounds
Warm-Up
3 Sets, For Quality
200m Run
8/8 Single Leg Crossbody Romanian Deadlift
8/8 Single Arm Kettlebell Push Press
10 Alternating Goblet Reverse Lunges
2 Wall Walks
“Siege of Troy”
For Time:
5 Sets
16 American Kettlebell Swings
200m Run
50ft (15m) Single Arm Overhead Walking Lunge
200m Run
8 Strict Handstand Push-Ups
-rest 1:00 b/t sets-
Level 2:
For Time:
5 Sets
14 American Kettlebell Swings
200m Run
50ft (15m) Single Arm Overhead Walking Lunge
200m Run
6 Strict Handstand Push-Ups to 2’’ Riser
-rest 1:00 b/t sets-
Kettlebell: 44/26lb, 20/12kg
*You must switch arms @ 25ft (7.5m)
Level 1:
For Time:
5 Sets
14 Russian Kettlebell Swings
200m Run
50ft (15m) Walking Lunge
200m Run
8 Dual Dumbell Z-Press
-rest 1:00 b/t sets-
Kettlebell: 44/26lb, 20/12kg
Dumbbells: 2×25/15lb, 12/7kg
Goal Time Domain: 22:00-27:00
Time Cap: 30:00
Primary Objective: Complete each set in as close to 4:00 as possible
Secondary Objective: Complete each working movement between the runs unbroken
Stimulus: Upper Body Muscular Endurance / Interference
RPE: 8/10
Notes: We will have each set start with American Kettlebell Swings and move into into a fast 200m run before coming back around and getting right into a 50ft (15m) Overhead Walking Lunge with the goal of remaining unbroken throughout, while switching arms at the 25ft (7.5m) mark. We will then run out the door with tired legs before coming back around and tackling a quick set of 8 Strict Handstand Push-Ups. After we complete each round we will take a quick 1:00 reset before tackling the next interval.
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
Warm-Up
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps
Barbell Primer (Snatch)
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– Snatch High Pull
– Muscle Snatch
– Power Snatch
– Overhead Squat
– Squat Snatch
Then add loads, bar should be off the floor now
From the Floor x 2
– Snatch Lift Off to Knee
– Slow Snatch Pull
– Squat Snatch
Then Complex @ Real Speed, Building to Starting Loads
Weightlifting
10:00 EMOM
1 Snatch Pull + 1 Squat Snatch
Perform @ 70%+ of 1RM Snatch
We are keeping this simple today with the focus on a great Snatch Pull, keeping the barbell close and then moving into the Squat Snatch focusing on aggressive extension and a fast turnover underneath the barbell.
“Achilles Heel”
10 Rounds for Time
3 Squat Snatch
10 Wall Balls
Barbell 135/95lb, 61/43kg
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Level 2:
10 Rounds for Time
3 Squat Snatch
10 Wall Balls
Barbell 95/65lb, 43/30kgWall Ball: 20/14lb, 9/6kg, 10/9ft
Level 1:
10 Rounds for Time
5 Hang Power Snatch
10 Wall Balls
Barbell: 45/35lb, 20/15kgWall Ball: 14/10lb, 6/4kg, 10/9ft
Goal Time Domain: 7:00-11:00
Time Cap: 15:00
Primary Objective: Each round in sub 1:00
Secondary Objective: Consistent pacing across all rounds
Stimulus: Leg Stamina / Squat Specific Speed and Consistency
RPE: 8/10
Notes: This workout today will blast the legs a bit and stamina is the name of the game. Because of this we should focus on hitting quick singles on the Squat Snatch in order to let the legs have that tiny reprieve from the time under tension before moving to unbroken sets of Wall Balls. The focus here will be to hit unbroken sets of 10 and then move quickly back to the bar for consistent technique with quick singles on the Squat Snatch.
PRVN Mobility #10
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00 Down Dog Calf Stretch
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch
3-4 Sets, For Quality
100ft (30m) Reverse Sled Drag
15/15 Banded Terminal Knee Extensions
30 second Weighted Wall Sit
Warm-Up:
Progressive Warm-Up and Primer
20 seconds on / 10 second Transition
– Machine of Choice
– Deep Lunge Mountain Climbers
– Dead-Hang
– Alternating V-Ups
– Alternating Box Step-Ups
—
2:00 *Talk through next movements
—
20 seconds on / 10 second Transition
– Machine of Choice
– No Jump Burpees
– Kipping Knees to Chest
– Jump Rope Practice
– Step-Down Box Jump
—
2:00 *Talk through next movements
—
20 seconds on / 10 second Transition
– Echo
– Line Facing Burpees
– Double Unders
– Toe to Bar
– Ski Erg
– Box Jump Overs
Workout
“Blessed In The Morning, Cursed in the Afternoon”
Every 2:00 x 4 Sets
12/9 Calorie Echo Bike
9 Line Facing Burpees
Rest 2:00
Every 2:00 x 4 Sets
48 Double Unders
12 Toe to Bar
Rest 2:00
Every 2:00 x 4 Sets
12/9 Calorie Ski Erg
9 Box Jump Overs
Box: 24/20”
| Level 2: Every 2:00 x 4 Sets 10/7 Calorie Echo Bike 7 Line Facing Burpees Rest 2:00 Every 2:00 x 4 Sets 36 Double Unders 9 Toe to Bar Rest 2:00 Every 2:00 x 4 Sets 10/8 Calorie Ski Erg 8 Box Jump Overs Box: 24/20” | Level 1: Every 2:00 x 4 Sets 8/6 Calorie Echo Bike6 Line Facing Burpees Rest 2:00 Every 2:00 x 4 Sets 60 Single Unders 12 Hanging Knee Raises Rest 2:00 Every 2:00 x 4 Sets 9/7 Calorie Ski Erg7 Box Jump Overs Box: 24/20” |
Goal Time Domain: 1:00-1:15 on / :45-:60 sec off
Time Cap: 1:40/ Round
Primary Objective: Maintaining Paces across all intervals
Secondary Objective: Increasing pace on each set of couplets.
Stimulus: V02 Max / Lactic Endurance Intervals
RPE: 8/10
Notes: We are looking for each segment within each 2:00 interval time period to be complete in as close to 1:00 as possible, keeping the work to rest ratio at 1:1. This is a high capacity power output style workout with the flow allowing for athletes to start on different stations. Each station should allow for roughly the same time domain across.