Daily updates

Mobility:

Wrist Stretch on Floor – 30s each

 

Activation: 3 x or 6 minutes

Run 100 meters

10 Russian Baby makers

5 Inchworms

 

BB Prep: Clean

Done together on coach cues and pace. Empty BB or Dowel (shooter’s choice)

 

5 RDLs

5 Tall Muscle Cleans

5 Clean Lands

5 Power Cleans

.

3 Power Cleans

3 Front Squats

3 Hang Squat Cleans

.

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

 

Strength: 15 minutes to Build to a Heavy Complex:

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

.

Set 1: 60%

Set 2: 65%

Set 3: 70%

Sets 4-7: Build to a Heavy Complex

 

WOD: “Squeaky Clean”

(20 minute cap)

3 Rounds:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

 

RX Barbell: 115/85

Fitness Barbell: 95/65

SWEAT Barbell: Keep light

Mobility:

Laying Front Rack Stretch – 60s

.

3 minute Double Under practice:

No rope Drills – Power Jump, Penguin jumps w/ claps

Single hand drills – Hear the rope, 1-arm jump ropes

Double, Single, Double

Put it all together

 

Activation/Movement Prep:

3 x

5 Strict Press (empty BB)

5 Scap Pull-ups

5 Double Unders

.

2 x

3 Strict Press (add weight)

3 Pull-Ups

5 Double Unders

.

1 x

3 Strict Press (workout weight)

5 Double Unders

3 Pull-Ups

5 Double Unders

 

WOD: “Heavy Metal”

RX

AMRAP 12:

10 Strict Presses (95/65)

25 Double Unders

10 Strict Pull-ups

25 Double Unders

 

FITNESS

AMRAP 12:

10 Strict Presses (75/55)

40 Single Unders

10 Banded Strict Pull-ups

40 Single Unders

 

SWEAT

AMRAP 12:

10 Strict Presses (stay light)

40 Single Unders

10 Banded Strict Pull-ups or Ring Rows

40 Single Unders

 

Performance Care:

4 Giant Sets: 12 KB Front Rack Box Step-Ups (24"/20") (6 each) 30 Second Heavier KB Front Rack Hold  12 Weighted Pausing Hip Extensions

Mobility:

Medball Thorasic Opener – 60s

Pigeon Stretch – 30s each

 

ACTIVATION

3 Rounds: (5 minutes)

:30s Row

:30s Groiners

:30s Alternating Samson

 

WOD: “Halftime”

(20 minute Cap)

RX

30-20-10:

Dumbell Power Snatch (50/35)

Wallballs (20/14)

 

Directly Into…

 

10-20-30:

Burpees

Calorie Row

 

FITNESS

30-20-10:

Dumbell Power Snatch (35/25)

Wallballs (14/10)

 

Directly Into…

 

10-20-30:

Burpees

Calorie Row

 

SWEAT

30-20-10:

Dumbell Power Snatch (25/15)

Wallballs (14/10)

 

Directly Into…

 

10-20-30:

Burpees

Calorie Row

 

Midline:

Tabata Side Plank (alternating each)

Mobility:

Pike Stretch – 60s

 

ACTIVATION

3 Rounds (10 minutes)

25 Second Superman Hold

200 Meter Run

5 Scap Pull-Ups + 5 Beat Swings

:30s Bike

 

WOD: “Cement Truck”

RX – Fitness – SWEAT

Every 5 Minutes x 5 Rounds:

400 Meter Run

15/12 Calorie Bike or Row

15 Toes to Bar

 

SUBSTITUTIONS

Toes to Bar:

Reduce Reps

Toes to target

Knees to Elbow

Knees to Chest

Unable to Hang from rig = Suitcases