 A. Front Squat (Complex)
5 Sets: 1 Tempo Pausing Front Squat 1 Pausing Front Squat 2 Front Squats Stimulus Percentages based on 1RM Front Squat Set 1 - 55% of 1RM Front Squat Set 2 - 60% of 1RM Front Squat Set 3 - 65% of 1RM Front Squat Sets 4-5 - 65-75% of 1RM Front Squat - Positioning is the focus today. - 1st Rep: 5 second negative, 3 second pause in bottom. - 2nd Rep: 3 second pause in bottom. - 3rd/4th Reps: Regular speed. Scaled -Go off of feel -Goblet Squats At Home 5 Rounds 1 min - 10 Cyclist Front Squats 1 min - 16 DB Rev Lunges 1 min - (0:30) GHD Arch Hold B. Metcon (Rounds and Reps) (0:00 - 3:00) 400m Run / 500m Row (600m Run / 750m Rx Rx+) (3:00 - 4:00) REST (4:00 - 7:00) AMRAP 12 Deadlift (135/95) 8 Lateral Burpees Over Bar 4 Toes to Bar (7:00 - 8:00) REST (8:00 - 11:00) 400m Run / 500m Row (600m Run / 750m Rx Rx+) (11:00 - 12:00) REST (12:00 - 15:00) AMRAP 8 Hang Power Cleans (135/95) 6 Lateral Burpees Over Bar 4 Chest to Bar PU (15:00 - 16:00) REST (16:00 - 19:00) 400m Run / 500m Row (600m Run / 750m Rx Rx+) (19:00 - 20:00) REST (20:00 - 23:00) AMRAP 6 Thrusters (135/95) 4 Lateral Burpees Over Bar 2 Muscle Ups Modifications BARBELL -Scale Wt - KB: KBDL / Russian Swings / DB Thrusters MU PROGRESIONS - T2B / PU / C2B - RR / Jumping PU / Kipping PU
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 A. Bench Press
5 x 10 @ 65% SS w/ DB split stance BOR - BOR tempo @ 30X1 FITNESS 5 Rounds 1 min - 20 Alt ISO DB bench press 1 min - 20 DB split stance BOR 1 min - Max Cals on bike AT HOME 5 Rounds 1 min - 15 Push Ups 1 min - (0:40) Straight leg posterior bridge *drive elbows into the ground 1 min - 40 Jumping Jacks B. Metcon (Reps) 4 Rounds 1 min - Deficit Push Ups (Rx+ Dips) 1) Push Ups 2) Push Up from bench or box 1 min - Russian KBS (70/53) 1) Scale wt 1 min - Strict Pull Ups 1) Kip or Band 2) Inverted or bent over rows 1 min - KB SDLHP (70/53) 1) Scale wt 1 min - MB Sit Ups (Rx+ GHD SU) 1) No MB 1 min - Rest  A. Back Squat
5RM, then 2x5 @ 85% Scaled Squat Tech Fitness & Home Workout 5 Rounds 1 min - 7 Goblet Squats @ 41X1 1 min - (0:45) Alt Dynamic Step Ups 1 min - (0:30) GHD Sit Ups B. Metcon (Time) "Airborne" 6 Rounds 45 Double Unders 30 Air Squats 200m C. Core 5 Rounds (20 sec work / 10 sec rest) Straight leg and arm DB Crunch Wtd Flutter Kicks Hollow Banded Pull Downs Hollow Rocks  8am Intro
9am Advanced A. Metcon (Rounds & Reps) "Mindreader" (20 min AMRAP) 1, 2, 3, 4, 5, 6.... 50m Run Power Clean (135/95) Lateral Barbell Modifications 100 METER BIKE ERG - 100m Assualt or Echo Bike - 50m Row - 50m Run - 40m Ski Erg B. Accessory Part A 3 Giant Sets: 1 Turkish Get-Up (left arm) 50' Overhead Carry (left arm) 1 Turkish Get-Up (right arm) 50' Overhead Carry (right arm) Rest as needed between sets. Part B 3 Giant Sets: 50-35-20: Banded Face Pulls Banded Good Mornings 10am Community WOD A. Metcon (Reps) 5 Rounds (0:00 - 4:00) 10 Box Jump Overs (24/20) 400m Run *Max Power Clean (135/95) (4:00 - 5:00) Rest Modifications BOX JUMP OVERS -Box Jumps -Med Ball Squat Jumps 400M RUN -500m Row - 2 min JR POWER CLEANS -Scale weight -Russian KBS  A. Skill
4 Rounds 2 Mins - Hand Stand Skill / Kipping Skill / Pistol Skill 1 Mins - Double or Triple Under Tech B. Metcon (Rounds and Reps) 9 min AMRAP 3, 6, 9, 12, 15.... Squat Snatches (95/65) Toes to Bar Modifications SQUAT SNATCHES -Squat Cleans (115/80) -DB Squat Snatch TOES TO BAR -Knees to Elbow -Knee Raises -Toes to Rig -V Ups -GHD Sit Ups -Ab Mat Sit Ups C. Accessory 15-12-10-10 Strict Press SS w/ 20-30 GHD Sit Ups 15-12-10-10 DB Up right Row SS w/ 15 Paloff Presses (each side)  A. Metcon (No Measure)
4 Rounds (1 min work / 15 sec rest) 1 min - Double Unders or Technique 1 min - DB Leg and Hip Raises 1 min - Shuttle Sprints 1 min - Double DB Hammer Curl to Press 1 min - Standing Oblique Crunches (switch at 30 sec) B. Mobility Upper Body Wrist stretches (2 mins) Supine Grip Dead Hang (2 x 20 sec hold - 20 sec rest) Shoulder Opener from the ground (1 min each side) Foam Roll Lats (1 min each side) PVC Pipe External rotation drill (1 min each side) Scap Angel (1 min each side) Lower Body Hamstring Roll (1 min each side) Single Leg Pike on DB (30 sec each) + Dual Leg Pike on DB (30 sec) Butterfly stretch (1 min) Couch stretch (1 min each side) Pigeon Pose (1 min each side)  A. MetCon (Rounds and Reps)
"Wise Men" 3 min AMRAP: Max Rounds of Macho Man (135/95) (Rx+ 165/115) (Rest 3 Minutes) 3 min AMRAP: Max Rounds of Macho Man (155/105) (Rx+ 205/145) (Rest 3 Minutes) 3 min AMRAP: Max Rounds of Macho Man (185/135) (Rx+ 245/165) Macho Man 3 Power Cleans 3 Front Squats 3 Push Jerks Stimulus - Conditioning Category: Grind - Repeat from the start of the cycle, where we have the chance to improve our scores. - Weight #1 - Moderate. A weight we could Power CJ for 15+ reps unbroken when fresh. - Weight #2 - Moderately Heavy. A weight we could Power CJ for 10+ reps unbroken when fresh. - Weight #3 - Heavy. A weight we could Power CJ for 5+ reps unbroken when fresh. - This is a repeat from 11/25/2020. Strategy THE BIG TAKEAWAYS 1. Be smart about where we break. 2. Push for unbroken front squats and jerks. 3. This flow would look like: - 1 Power Clean, drop the bar - 1 Power Clean, drop the bar - 1 Power Clean + 3 Unbroken FS + 3 Unbroken PJ 4. With purposeful breaks between the cleans, we have a chance to breathe. 5. As the weight gets heavier, another break after the 3rd and final front squat can be a smart move. Modifications POWER CLEANS - Double Dumbbell Power Cleans - 2x Reps Alternating Single DB Power Cleans - Odd Object Ground to Shoulder FRONT SQUATS - Double Dumbbell Front Squats - Dumbbell Goblet Squat - Odd Object Squat PUSH JERKS - Double Dumbbell Push Jerks - 2x Reps Single Arm Dumbbell Push Jerk - 2x Reps Odd Object Shoulder to Overhead FITNESS 9 KB DL 6 Russian KBS 3 KB SDLHP AT HOME Use Modifications B. Metcon (Rounds and Reps) *Partner WOD (On a 25 min clock) Run 800m (Both) Then... P1 - Max Front Rack Hold (135/95) (185/125) P2 - 10 Knees to elbow 15 KB SDLHP (70/53) 20 Ab Mat SU Modifications 800M RUN -1000m Row -60/48 Cal Bike FRONT RACK HOLD - Scale weight - KB Farmers Hold - Plank KNEES TO ELBOW -Knees to air -Big Kip Swing -Banded SU w/ feet anchored |
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