WOD

Strength:

EMOM 10
5 Back Squat @ 50-55%

Workout:

AMRAP 14
7 Power Cleans 95/65
9 Toes-to-Bar
11 Wall Balls

Intended Stimulus: Aim to complete Power Cleans in no more than two sets and Wall Balls unbroken

Strength:

EMOM 10
3 Strict Press 2 second pause at the lockout (overhead) position

Feel free to add weight over the course of the EMOM, but stop before form breaks down.

Workout:

For time:
21-15-9
Burpees
50 Double-Unders after each round

Rest 3

For time:
21-15-9
Pull Ups
50 Double-Unders after each round

Track FINAL TIME at the end of the second part.

Intended Stimulus: Push the pace!

Jump Rope Modifications: 50 Double-Unders per round, 100 Single-Unders per round, or 1:30 of Jump Rope PRACTICE per round.

At-Home Version:
Burpees and Jump Rope version stays the same.
For Pull-Ups, double the reps each round and complete bent-over DB/KB Rows in their place

Strength:

3 Rounds
3 Turkish Get-Ups per side
5 Slow Birddogs per side

Rest :90 between rounds

Track heaviest weight used for Turkish Get-Ups.

Workout:

AMRAP 20
150m Run
25 Kettlebell Swings 55/35
25 Box Jumps

Intended Stimulus: Steady tempo throughout, planned short rests between sets

Aim to complete Swings in 2-3 sets each round. Power comes from hips!

At-Home Version:
25 DB/KB Swings, 25 Box Step-Ups

Strength:

EMOM 10
5 Deadlift at 40-45%

Workout:

AMRAP 13
10 Toes to Bar
12/9 Cal Row
10 Wall Ball

At-Home Version:
10 Leg Lowers
20 PVC/Broomstick Sumo Deadlift High Pulls
10 PVC/Broomstick Thrusters OR 5 Single-Arm DB/KB Thrusters per arm

3 rounds of:
1 min Max-Effort Hang Dumbbell Clean & Jerk
Rest 1 min
1 min Forearm Plank (nothing to track here)
Rest 1 min
1 min Max-Effort Hang Dumbbell Snatch 50/35
Rest 1 min
1 min Hollow Rocks/Boat Pose (nothing to track here)
Rest 1 min and repeat

Intended Stimulus: Steady tempo, aim to hang onto that dumbbell!

Track Total Reps of Dumbbell Movements.

At-Home Version is exactly the same.

“Workout prep notes”

Since we’re not counting reps for the Forearm Plank or Hollow Rocks/Boat Pose stations, make perfect form your top priority.

Straight line from heels to your head on the Plank – no droopy or elevated hips. On the Boat Pose, prioritize your lower back being completely flat against the floor. In order to accomplish that, consider raising your legs higher.

During both stations…. remember to breathe!

Workout:

8 Rounds of:
2 Touch-and-Go Snatch @ 45-50% Every 12 seconds for 5 rounds.
At 1:00 Run 150
At 3:00 Repeat

Remember, our primary focus on these training days is to improve technique and efficiency with barbell cycling. Increase weight from the last few weeks and prioritize moving well!

At-Home Version is exactly the same. Simply alternate single-arm DB/KB Snatch for two reps each round.

Track the weight used for Snatches and log average time in comments section if you’d like.

Strength:

4 Rounds:
15 Plate Ground-to-Overhead (pause in lockout)
12 Dumbbell Weighted Box Step-Ups (6 per leg)
9 Strict Toe-to-Bar/Hanging Knee Raises (slow controlled lowers/maintain active shoulders)

Keep it moving between exercises, rest 2:00 between rounds
Track heaviest weight used for box step-ups (write 50 if you use 50# DB’s in each hand)

Workout:

AMRAP 12
3 Wall Walks
10 Power Cleans 95/65
30 Lateral Bar Hops (over = 1, back = 2)

Intended Stimulus: Fast and intense

Wall Walks should pause at the top of each rep, focus on proper posture.
Barbell focus is being able to touch-and-go reps.

At-Home Version:
AMRAP12
5 Inch Worms (start standing, fold forwards, walk hands out to plank, walk hands back in, stand tall)
5 Alternating Dumbbell Power Cleans per arm
30 Lateral Hops over DB/KB

Strength:

Shoulder Press for load:

Today’s Strength is a 10 minute EMOM of 4 Strict Press.

Each rep should have a 3 second pause in the lockout.
Start light (empty bar for some) and add weight if technique allows.
We’ll be working towards a 1RM Strict Press in 4 weeks.

Track heaviest successful set of 4 reps. Priority is control in lockout position for each rep.

Workout:

3 Rounds for Time:
400m Run (500m Row)
5 Muscle-Ups (or 10 Pull-Ups or 10 Controlled Ring Rows)
15 Push Press (with final weight achieved during Shoulder Press)

At-Home Version:
400m Run
10 Bent-Over DB/KB Row per arm
10 Single-Arm DB/KB Push Press per arm