Daily updates

Wednesday

ACTIVATION

3 Rounds:

:30s Jump Rope / Double Under practice

50' Single Arm Overhead Carry (each)

6 Inchworms

 

BB Prep: 1 x w/ Dowel or Empty BB

5 Hang Power Cleans

5 Strict Presses

5 Elbow Rotations

5 Push Press

 

Strength: Push Press

15 minutes to Build to a Heavy Set of 3 (from the ground)

1 x 3 @50%

1 x 3 @ 60%

1 x 3 @ 65%

3 x 3 @ 70%+

 

Specific Primer for "Trail Blazer":

Feeing through the combination of the run, to the jump rope, will be the first focus. Isolating that couplet gives us a chance to warm these two movements together.

2 Rounds:

200 Meter Run (aiming for workout pace):

15 Double-Unders or 25 Single Unders

5 Push Presses (build to WOD Weight)

 

WOD: “Trail Blazer”

(25 minute Cap)

RX

3 Rounds:

800 Meter Run

80 Double Unders

21 Push Presses (115/85)

 

Fitness

3 Rounds:

800 Meter Run

120 Single Unders

21 Push Presses (95/65)

 

SWEAT

3 Rounds:

400 Meter Run

120 Single Unders

21 Push Press (empty BB)

 

Cooldown:

2 x 10

Eccentric Ankle Dorsiflexion

Tuesday

ACTIVATION

3 x (8 minutes)

:20s Deadhang, with 5-7 Scap Pull-Ups :20s Inchworms 5 KB Slow Suitcase Deadlifts, each side :20s Pausing Glute Bridges

Barbell Warmup: 5 RDLs 5 Tall Muscle Cleans 5 Elbow Rotations 5 Clean Lands 5 Hang Power Cleans

Stength: Clean Complex

Every 2 minutes for 10 minutes to build to a Heavy Complex:

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

 

Set #1 - 60% of 1RM Power Clean Set #2 - 64% of 1RM Power Clean Sets #3+4+5 - 68% of 1RM Power Clean

 

Specific primer for "Nowhere Fast"

After building to our working weight, it is our intention to combine the two movements at two speeds - a warming intensity (to feel the combination out), and then at our working pace.

 

2-3 Rounds, at 1^st =low intensity 2^nd = medium 3^rd = Workout pace

3-5 Toes to Bar / Toes to Shoulder / Hanging Knee Raises

3 Power Cleans

If we plan on cycling touch and go reps, let's save that for our second iteration. Here we can work on our setup on the bar for singles if we need to resort to in the workout.

 

WOD: “Nowhere Fast”

(15 minute cap)

RX

For Time:

50 Power Cleans (155/105)

 

On the Minute: 5 Toes to Bar

 

FITNESS

For Time:

50 Power Cleans (115/85)

 

On the Minute: 5 Toes to Shoulder

 

SWEAT

For Time:

50 Hang Power Cleans (75/45) or empty BB

 

On the Minute: 5 Hanging Knee Raises

 

Performance Care:

3 x 10

KB Single Leg RDL’s – each

 

 

Programming 8/19-8/24

Monday

ACTIVATION

2 Rounds:

5 Slow Wall Squats

:30s Alternating Warrior Squats

5 Inchworms

:30s Row

•  

Banded Ankle Dorsi Flexion – 30s each

•  

BB Prep: 1 x w/ Dowel or Empty BB

5 Snatch Deads

5 Tall Muscle Snatches

5 Snatch Lands

5 Hang Snatches

•  

5 Snatch High Pull

5 Hang Snatch High Pull

5 Snatches

 

Strength: Snatch Complex

1 Snatch High Pull

1 Hang Snatch High Pull

1 Snatch

 

Set #1 - 60%

Set #2 - 65%

Sets #3+4+5 - 70%

 

Specific Primer for "Hot Sauce"

3 Rounds, building through the first three weights. Aim on the first iteration is to move through at a light pace on the row and burpees. Each round thereafter, let's ramp up our speed on these two as we warm further on the OHS through the increases in weight. If we feel the need to touch the fourth and final weight, by all means complete a single to feel it out.

 

3 rounds:

:30s Light Row

3 Burpees

3 Overhead Squats

 

WOD: “Hot Sauce”

RX – Fitness

AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55) (45/35)

 

rest 3 minutes

 

AMRAP 3:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65) (65/45)

 

rest 3 minutes

 

AMRAP 3:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/80) (75/55)

 

rest 3 minutes

 

AMRAP 3:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (135/95) (95/65)

 

SWEAT = Same reps for Row and Burpees; BB Weight will remain the same for each round (no increasing) keep weights light!

WOD: “WeWork”

Teams of 3

For Time:

 with a 30:00 Time Cap:

 

800m Team Medball Run (2 of 3 teammates run with medball)

60 Deadlifts

60 Front Squats

60 Push Jerks

800m Team Medball Run (2 of 3 teammates run with medball)

50 Deadlifts

50 Front Squats

50 Push Jerks

800m Team Medball Run (2 of 3 teammates run with medball)

40 Deadlifts

40 Front Squats

40 Push Jerks

800m Team Medball Run (2 of 3 teammates run with medball)

30 Deadlifts

30 Front Squats

30 Push Jerks