Main
Skill: hollow/arch holds
A. Alternating reverse tabata hollow/arch on floor :10 on x :20 off for 8 rounds (4 min)
B. Toes-bar progressions/skill: https://www.youtube.com/watch?v=ibEKXyq51l8
C. AMRAP 6 min;
ascending reps; 2-4-6-8-10-12..
Burpees
Toes-bar*
*scale to the type of movement that allows you to maintain sequential reps at specific height- hips, chest, eyes, above head, bar
Core Accessory
Tabata plank holds :20 on x :10 off for 8 rounds
Main
For time:
21 barbell thrusters
400m run
15 barbell thrusters
400m run
9 barbell thrusters
400m run
Core Accessory
tabata bicycle crunches :20 on x :10 off for 8 rounds
Main
A. power Clean and push Jerk skill work
1. clean pulling positions from hip, above knee floor + front squat+ strict press
2. muscle clean from each position + quarter squats + push press
3. power clean from each position + quarter squats + push jerk
4. power clean from floor + push jerk
B. E2 min x 20 min (10 sets)
1 clean pull pausing at 1. floor 2. above knee 3. hip 4. extension
+ 2 power clean + 2 push jerk
*begin around 20-30% of 1rm FS and build in ~5% jumps.
Core Accessory
optional :20 on x :10 off for 8 rounds:
plank reach through + T
Main
EMOM – goal today is a steady state pace that allows you to complete work across 10 sets.
10 rounds (30 min):
1. 10-15 box jump overs
2. 5-10 each side DB bent over row – should be heavy
3. full min assault bike @ sustainable RPM
Main
A. DB snatch skill work
1. setup/pulling
2. overhead/transition
3. return to floor/switching hands
B. Support your local box fundraiser WOD 1
AMRAP 10 minutes of:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
Core Accessory
Tabata bicycle crunches :20 on x :10 off for 8 rounds
Main
A. Double under skill work
1. bounding
2. hip taps-rope speed-timing/tempo
3. rotational mechanics-putting it all together
B. 35-30-25-20-15-10-5 reps for time;
Situps, double-unders*
* if you have some DU but not consistent, split reps by 1/2. If you don’t have DU, perform 2x SU
Core Accessory
3 min accumulated birddogs
A. Main
Clean and Push Jerk skill work
1. clean pulling positions from hip, above knee, and floor + front squat+ strict press
2. muscle clean from each position + front squat + push press
3. power clean from each position + front squat + push jerk
4. clean from floor + push jerk
E3min x 15 min (5 sets)
3 clean and push jerk
*begin around 20-30% of 1rm front squat and build in ~5% jumps.
B. Core Accessory
Alternating tabata side plank holds :20 on x:10 off for 8 rounds L+R
A. Main
Row stroke mechanics; 5-10min
legs-hips-arms, arms-hips-legs
3 rounds for time of: (goal is 10-12min)
Row 250 meters
21 wallball*
12 chest-to-bar pull-ups/pullups/ring rows**
*Choose a WB/Ht you can do in 1-2 sets each round
**scale down on pullups, especially if you haven’t been following our at home/park WODs
B. Core Accessory
Alt. tabata hollow/tuck hold and arch hold :20 on x :10 off for 8 rounds
A. Main
Tempo Back squat E3min (tempo 3 down-3 at bottom-1 up-3 at top)
0-3: 5 reps @ 40-45%
3-6: 5 reps @ 45-50%
6-9: 3 reps @ 50-55%
9-12: 3 reps @ 55-60%
12-15: 3 reps @ 60-65%
15-18: 1 rep @ 65-70%
18-21: 1 rep @ 70-75%
21-24: 1 rep @ 75-80%
24-27: 1 rep @ 80-85%
*If you have NOT been doing workouts with us over the past 8 weeks, go down by 10% on each of these segments!
B. Core Accessory
Tabata bird dogs with crunch :20 on x :10 off for 8 sets (4 min)
A. A. DB/KB/Medball clean skill work:
1. Muscle clean from high hang/hip, and floor
2. power clean from same positions + catch positions at 2-4-6”
3. power clean from floor
B. Tabata power clean :20 work/:10 rest for 8 rounds
*If you have a single DB/KB alternate sides each round, so you’ll get 4 sets with L and 4 with R.
** If you have a medball/backpack, clean from the middle of the body with weight between legs.
C. Core Accessory
Tabata bicycle crunches :20 work/:10 rest for 8 rounds
