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
A. Every 1 minute, for 9 minutes (3 sets) of:
Station 1 – KB/DB Front Squats x 10 reps (add weight each round if you have option to do so with different weights)*
Station 2 – Single-Arm Dumbbell Row x 6-8 reps each (intention here is heavy)*
Station 3 – Tall Box Jumps x 10 reps**
*If you don’t have option for DB/KB weights, load a backpack with books/objects.
**If you don’t have option for box jumps, perform standing tuck jumps.
B. Against a 3-minute running clock… (15 min total):
Run for 2 min*
Max Reps of Squat + vertical jump with remaining time for max reps.
Rest 2 minutes and repeat for a total of THREE sets.
*If you cannot run, perform 2 min of up downs (burpee without pushup)
C. Core Accessory:
3 min of deadbugs slow and controlled
A. EMOM x 9 (3 sets):
Station 1- seated DB Arnold press x 8 reps each side
Station 2- DB bent over row x 8 reps each side
Station 3- hollow hold: 30-45 sec.
B. Pyramid AMRAP:
3 min assault bike
2 min single arm DB push press (switch every 5 reps)
1 min pushups
2 min single arm DB push press (switch every 5 reps)
3 min assault bike
A. EMOM x 12 min (4 sets) of:
Station 1 – Dumbbell Death March x 12 reps (6 each side)*
Station 2 – Alternating leg Hip Thrusts (add DB to hips for added weight) x 12 reps (6 each side)**
Station 3 – plank hold: 30-45 sec.
*If you don’t have weight, do bodyweight
**If you don’t have weight, just do body weight with back elevated on couch/chair
B. AMRAP 10 min:
10 box jumps or steps
10 tuck up or v-up
10 db goblet hold reverse lunges
Murph:
1 mile run
100 pullups (or DB rows)
200 pushups
300 squats
1mile run
Part A. Clean and jerk skill work with PVC/broom stick/DB:
1. muscle clean from high hang, knee, then floor + press
2. power clean + front squat from high hang/knee/floor + pushpress
3. full clean from high hang/knee/floor + push jerk
Part B. Clean and jerk 5-5-5-5-5-5-5 reps
*modify with dumbbells, jugs, or other heavy objects.
Core Accessory:
8 rounds: :20 work/:10 rest: straight arm plank hold + shoulder taps
