 A. Back Squat (Stamina Squats)
Alternating "On the Minute" x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats *Barbell - 60% of Back Squat 3RM Back Squat OR 55-60% of 1RM. This load is used on *both* lifts, for all sets. We will be increasing this percentage steadily over the weeks to come. Time remaining in the minute after squats is rest. Post completed load today for tracking purposes. B. Metcon (Time) 1 mile run Then.. Rx 10 Rounds: 3 Power Cleans (155/105) 6 Pushups 9 Air Squats Rx+ 10 Rounds: 2 Power Cleans (205/145) 4 Bar-Facing Burpees 8 Alternating Pistols FITNESS 10 Rounds: 8 Dual DB Hang Cleans 8 Incline Push Ups 8 Prisoner Reverse Lunges C. Accessory 3 Giant Sets: 10 Dumbbell Box Step Overs (24/20) 10 Tempo Dumbbell Bench Presses Rest 2:00 between sets. Not for time or score, this is athlete's choice on loading. On the box step-overs, this is completed with (2) dumbbells, one for each hand. The aim here is not for time, but for quality effort. On each box step-up as well, we are looking for full extension on top of the box. In competition, we may be moving for speed, staying low or crouched… but not here. Let's pull with our hamstring to full extension, standing tall, before stepping down to the opposite side. On the tempo dumbbell bench presses, it is a 4-second negative, followed by a "regular" speed press. Use a flat bench for these repetitions. Free to build in load, over both movements, over the course of the three rounds.
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A. Back Squat
(Every 2 minutes, for 16 minutes (8 sets)) *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 rep @ 95+% SCALED Build to a 5RM every two mins FITNESS 12 Min AMRAP 8 Goblet Squats @ 32X1 12 GHD Hip Ext 12 Hollow Body Roll to Superman B. Metcon (Rounds and Reps) 12 min AMRAP 30 Double Unders (1- 30 sec to work DU tech, 2- 60 singles) 15 Wall Ball Shots (25/20) (1- 10 WB, 2- 20/14) 10 Toes to Bar FITNESS 12 min AMRAP 15/12 Calories on Bike 20 V-Ups 15 Wall Ball Shots (20/14) C. Accessory 4 Rounds (:30 work / :10 rest) Med Ball Reverse Lunge Med Ball Squat Jumps Med Ball Ab Mat SU  8am OLY and Intro
9am Advanced A. Back Squat 12 min to build 6RM B. Metcon (Time) Every 6 minutes, for 18 minutes (3 Rounds) for each time: 400 meter Run 6-10 Unbroken Kip Swings/ K2E / T2B /Kipping PU / Kipping C2B PU / Muscle-Ups / Ring MU or RMU tech 10 Snatches* *Set 1 – 155/105 lbs *Set 2 – 135/95 lbs *Set 3 – 115/85 lbs C. Metcon (No Measure) Every minute, on the minute, for 18 minutes (6 Round) Minute 1 – 5 Strict Weighted Pull-Ups + 5 Pull-Ups (Rx+ Chest-to-Bar Pull-Ups) (use as much weight as you think you can handle and note the load used) Minute 2 – Walking left DB Overhead, right DB at Hang / Left DB at Hang, right DB Overhead. Minute 3 – Alternate Between Hammer Curls and Band Pull Downs 10am Community WOD A. Metcon (Reps) 25 Min AMRAP Russian KBS (70/53) Ab Med Ball Mat SU (20/14) Air Squats Dumbbell Snatch (50/35) Strict Pull Ups *Partner one runs 200m while partner two is completing max reps on the particular movement. When partner one returns from the run he/she will start on their reps from the same movement and partner two will take off on the 200m run.  A. Metcon (Weight)
On the 1:30 x 7 Sets: 30 Double Unders 2 Hang Squat Cleans 1 Split Jerk Set 1 - 60% Set 2 - 65% Set 3 - 70% Set 4 - 75% Sets 5+6+7 - Build to a moderate for the day. Being our de-load week, we are not looking to push past 83%. Complex is intended to be completed unbroken. SCALED 45 Single Unders 2 Hang Power Cleans 1 Front Squat 1 Split Jerk 7 Sets to build to a moderate load. FITNESS 12 Min AMRAP 6 Bulgarian Split Squats 12 Unbroken Wall Balls (20/14) 12 Russian KBS 18 Tuck Ups B. Metcon (Time) 60 Burpees 45/ 36 Cal Row 21 Hang Clusters (135/95) (Rx+ 155/105) (1- 15 HC, 2- Scale wt, 3- DB HC) * We will alternate between the burpees and rowers on the minute until we complete the movements then finish with the 21 Hang Clusters for time.  A. Metcon (No Measure)
Not for time, at a controlled intensity: 20 mins to work 100 DU, 40 Mountain Climbers (L/R = 1) 70 DU, 70 Mountain Climbers 40 DU 100 Mountain Climbers After each set, complete: 35 Ab mat Sit-Usps or 15 GHD Sit-Ups 3:00 min of skill work: -HS work (walk or pu) -Kip progression (Kip swing, kipping PU, T2B, K2E, MU, etc..) -Pistol Progressions 35 Ab mat Sit-Usps or 15 GHD Sit-Ups HANDSTAND WALK PROGRESSION Step 1: Pike -> Pike from box-> Wall Walk Step 2: Kick into HS on wall Step 3: Free Standing Handstand Step 4: HS Walk Skill Work: - Wall Kiss (Shifting center-mass) @ 1' - Wall Kiss w/ extended body position @ 2' - Shifting weight: Partial HS on box. Hip swaying hands follow. - Extend body and find wall @ 2'6" **If you've never worked on a handstand before you will start at step 1. If you have prior experience you must have mastery at the steps prior to the one you choose to work on. HANDSTAND PU PROGRESSION Step 1 - Tripod Headstand Step 2 - Seated Z-Press Step 3 - Tripod Handstand push up piked from box Step 4 - Handstand Hold to HS negative Step 5 - Strict HS Push Up Step 6 - Kipping HS Push Up (if working towards kip) OR Deficit HS PU (if working towards strict) KIP STRENGTH DRILLS - 8 Med Ball Kip Swing - 8 Straight Arm Pull Downs in hollow - 8 Banded Hip to Bar PISTOL PROGRESSIONS Step 1 - Split Squat Step 2 - Reverse Lunge Step 3 - Reverse Lunge w/ foot flat Step 4 - Reverse Lunge with Foot Off the Ground Step 5 - Box pistols Step 6 - Box Single Leg Squats Step 7 - Ring Pistols Step 8 - Pistols w/ Plate Step 9 - Pistols Step 10 - Rx+ Add wt B. Mobility --- Upper Body --- Supinated Grip Dead Hang - 2 x :30 Puppy Pose - 1:00 Shoulder to Floor - 1:00/each Side Lying Windmill - 1:00/each T Spine Bridge stretch - 1:00 --- Lower Body --- Pigeon Pose - 2:00/each Butterfly - 1:30 Pike - 1:00 Straddle - 1:00 Kneeling Split - 1:00  A. Metcon (Time)
*Partner WOD 8 - 200m Sprints 70 Deadlifts (225/150) (Rx+ 275/185) 60 Incline Reverse Sit Ups 50 Cal Row 40 Box Jumps (30/24) 8 - 200m Sprints B. Metcon (No Measure) 3 Rounds (:30 work / :15 transition) DB Wtd Flutter Kicks Fish Tails Tuck Ups Banded Good Mornings  A. Push Press
5 X 6 @11X2 (Rest 2 mins between) Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets to build to a relatively heavy load, and perform the final three sets at a load that you can complete 5 reps, but the 6th rep will be extremely challenging to make. SCALED - Same rep scheme and tempo as above, but use strict press. FITNESS 12 min AMRAP 8 Dumbbell Push Press @ 2111 45 sec Side Plank Hold (Left) 8 Supinated-Grip Bent-Over Barbell Row @ 2111 45 sec Side Plank Hold (Right) B. Metcon (3 Rounds for reps) 4 min AMRAP 27 Hang Power Cleans (95/65) (1-21 reps, 2-Scale wt, 2- DB Cleans or Russian KBS) 27 Lateral Burpees Over Bar (1-21 reps, 2-Burpees) 12 Shuttle Sprints (8 Shuttle Sprints) Rest 4:00 4 min AMRAP 21 Hang Power Cleans (115/85) (1-15 reps, 2-Scale wt, 2- DB Cleans or Russian KBS) 21 Lateral Burpees Over Bar (1-21 reps, 2-Burpees) 9 Shuttle Sprints (6 Shuttle Sprints) Rest 4:00 4 min AMRAP 15 Hang Power Cleans (135/95) (1-9 reps, 2-Scale wt, 2- DB Cleans or Russian KBS) 15 Lateral Burpees Over Bar (1-9 reps, 2-Burpees) 9 Shuttle Sprints (4 Shuttle Sprints) Rx+ (115/85, 135/95, 155/105) |
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