Monday
Build to A Heavy Single Deadlift
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For Time:
30 Chest to Bar Pull-ups
3 Rounds of Dumbbell “DT”
20 Chest to Bar Pull-ups
2 Rounds of Dumbbell “DT”
10 Chest to Bar Pull-ups
1 Rounds of Dumbbell “DT”
Dumbbells: (50’s/35’s)
1 Round of “DT” :
12 Double Dumbbell Deadlifts
9 Double Dumbbell Hang Power Cleans
6 Double Dumbbell Push Jerks
STRENGTH: This week we are starting off building to a heavy single deadlift for strength. Make sure if the weight doesn’t feel right, don’t pick it up. Let’s all make sure to stay safe and protect our low back. FORM over WEIGHT.
STRATEGY: Athletes should aim to finish the first round of 30 Chest to Bar Pull-ups in under 2:00, the round of 20 in under 1:30, and the round of 10 in under 1:00. Athletes should be able to complete 1 round of Dumbbell “DT” in under 1:30.
SCALING: Athletes should choose a Chest to Bar variation that they can complete at least 5 unbroken reps. Athletes should choose a dumbbell weight they can complete Dumbbell “DT” unbroken when fresh; during the workout athletes will want to strategically break to manage grip fatigue. Athletes should aim to finish in 10-15 Minutes.
Tuesday
AMRAP 8:
25 FT Handstand Walk
3 Toes to Bar
25 FT Handstand Walk
6 Toes to Bar
25 FT Handstand Walk
9 Toes to Bar
*Add 3 Toes to Bar
HSW Scale: 3 Wall walks, 20 HS shoulder Taps
5 Inch Worm Push Ups or :20 HSPU
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5 Rounds For Time:
20/15 Calorie Echo Bike
40 Hand Release Push-ups
60 Double Unders
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STRENGTH: Todays strength is more of a skill session, going for quality over quantity. Today is also a great day to work on a new or challenging skill. Scaling options for the HSW could be Wall Walks, Strict HSPU, Inchworm Push Ups or HS Shoulder Taps.
STRATEGY: Athletes should be able to complete 20/15 Calorie Echo Bike in under 2:00, Hand Release Push-ups in under 2:00, and 60 Double Unders in under 1:00.
SCALING: Athletes should aim to complete rounds in under 5:00. Athletes can cap the Bike at 2:00, Push-ups at 2:00, and Double Unders at 1:00 to stay on track. Athletes should aim to finish in 20-25 Minutes.
Wednesday
Build to A Heavy Single Overhead Squat
*From Rack
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For Time:
75 Overhead Squats (95/65)
Every 3 Minutes [Starting at 0:00]:
400 Meter Run
*Bar comes from the ground
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STRENGTH: Overhead Squats will be the main focus for today, not only in the strenth but for the workout ats well. In our strength session we will be building to a heavy single. The bar will come from the rack and feel free to dump the bar after a complete lift if you are not comfortable bring the bar back to your shoulders safely.
STRATEGY: Athletes should complete 400 Meter Runs in 2:00 or faster leaving at least 1:00 to Overhead Squat.
SCALING: Athletes should choose a barbell weight they can Overhead Squat unbroken for 20+ reps unbroken. Athletes should aim to finish in 12-18 Minutes.
Thursday
5 Rounds For Time:
40/30 Calorie Row
30 AbMat Sit-ups
20 Russian Kettlebell Swings (70/53)
100-ft. Kettlebell Goblet Walking Lunge (70/53)
[35 Minute Time Cap]
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STRATEGY: Athletes should be able to complete 40/30 Calorie Row in under 2:30, 30 AbMat Sit-ups in under 1:30, 20 Russian Kettlebell Swings in 1:00 and 100-ft. Kettlebell Goblet Walking Lunges in 1:00.
SCALING: Athletes should aim to finish the first round in 6:00. Athletes should choose a Row distance they can complete in under 2:30, a Kettlebell weight they can swing for 20 reps unbroken, and a Kettlebell weight they can complete walking lunges in 4 sets maximum. Athletes should aim to finish in 28-32 Minutes.
Friday
8 Sets:
1 Snatch Balance
+ 1 Squat Snatch(touch & go)
Performed @ 75-80% 1RM Squat Snatch
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3 Rounds:
10 Snatches (95/65)
12 Bar-Facing Burpees
Directly Into…
2 Rounds:
10 Snatches (115/85)
12 Bar-Facing Burpees
Directly Into…
1 Rounds:
10 Snatches (135/95)
12 Bar-Facing Burpees
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STRENGTH: Our snatch complex will start from the rack. You will take the bar off the rack like you would a back squat, take about 5 steps from rig and perform the first movement, which is a Snatch Balance. Snatch Balance starts with a dip and drive, like a push jerk but you will catch and ride the bar into a full squat. After completing the SB, bring the bar to the ground and perform a touch & go squat snatch.
STRATEGY: Athletes should take about 2:00 per round.
SCALING: Athletes’ heaviest weight should be a challenging weight they could snatch for 5+ reps unbroken when fresh. Athletes should aim to finish in 10-15 Minutes.
Saturday
Partner AMRAP 6:
P1: Max Dips
P2: Plank Hold
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Partner WOD For Time:
80 Box Jump Overs (24″/20″)
1,000 Meter Run
80 Wall Balls (20/14)
16 Rope Climbs (15-ft.)
80 Wall Balls (20/14)
1,000 Meter Run
80 Box Jump Overs (24″/20″)
*Partners can split the BJOs, WBs and RCs
up however they like.
*Partners will run together
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STRENGTH: The strength session today will be short and sweet. We will be working on dips and any plank of your choosing. P!: will do as many dips on the rings or matador bars, while P2: holds a plank of their choosing. Switch when P! stops performing dips.
STRATEGY: Athletes should be able to complete 80 Box Jump Overs in 3:30, 1,000/800 Meter Run in 4:00, 80 Wall Balls in 3:00, and 16 Rope Climbs in 5:00.
SCALING: Athletes should aim to start Rope Climbs by the 12:00. Athletes should aim to finish in 20-30 Minutes.”
Sunday
6 Sets:
8 DB Bench Press (2 Bells)
8 DB Single Arm Row (each Side)
:30 Weighted Wall Sit
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EMOM 21:
Minute 1: 4 DB Devil Press (50/35)(2 Bells)
Minute 2: 14 Slam ball Over The Shoulder Toss
Minute 3: :30 Max Calorie Echo Bike
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STRENGTH: In today’s strength session we will be working on pushing, pulling. We have DB Bench Press and Single Arm DB Rows. Both movements athletes will build in weight each set. After each set athletes will be doing a :30 Weighted Wall Sit, that can also build in weight. Legs should reach 90 degrees before starting your time.
STRATEGY: Athletes should be able to perform each movement in the EMOM in under :45 seconds, leaving them :15 for transition and rest.
SCALING: Choose a weight for DB Devil Press and Slam ball OTST that can be performed unbroken. Scale back reps if you are consistently going over the :45 mark.