Goal is 5 ascents, modify as needed
Hang Power Clean
We are going to work on our rope climbs skills and strength a bit today. These tie into the pull up strength that we are working on this month. You need that good grip and you need to be able to pull yourself up that rope. It’s a different angle and grip then the pull up bar – it’s good to work on them all!
We will then take on the always fun 21-15 -9 rep scheme. That deadlift weight might not seem super heavy, but this workout is going to test your grip strength! I recommend you hook grip even these light deadlifts. I recommend you hook grip those hang power cleans as well. Then get that barbell into a nice front rack position and let your body hold that bar on your shoulders. Finish it off with those push presses. You will find these to be the hardest movement most likely. Choose your weight today based off of the press.
American Kettlebell Swings
50 Alternating Dumbbell Snatch (50/35)
36 Alternating Dumbbell Snatch
20 Alternating Dumbbell Snatch
We are going to start by working on some American Kettlebell Swings. We’ll be sure to warm up good and do some mobility for that thoracic spine and overhead shoulder position. We’ll talk about good form and technique for those American Swings. We want to make sure that when we get that heavy kettlebell overhead that our chest/ribs aren’t flaring – we never want weight over an arched back/empty space!
Then we are going to run and row and dumbbell snatch. For larger classes, we can alternate who starts with the run and the bike. As long as you row twice and bike twice, you are good to go!
Jumping Lunges and Backward Med Ball Throws
Burpee box jump overs (24/20)
We are going to start with a Tabata of alternating Jumping Lunges and Backward Med Ball Throws. Grab a friend and alternate between the 2 movements. Both with help you work on that explosive hip power.
We are going to continue with our plyometrics training today with the workout! Start with an 800m run and then come in for 5 minutes of burpee box jump overs. (If the box is too high, stack up some plates.) Finish it up with another 800m run.
You will get 2 scores today – total number of burpee box jump overs and total workout time. Goal is 40+ burpee box jump overs and 13-14 minutes for workout. Time cap: 16 minutes. Must start the run last run by the 12 minute mark, otherwise run 400m.
Strict Toes to Bar
60 Pull Ups
50 Sit Ups
40 One-Legged Squats, alternating
30 Calorie Row
20 Dumbbell Push Press (alternating) (50/35)
Time Cap: 15 minutes
We are going to start the day by first working on our active hangs, and then moving along to strict toes to bar. This movement will work your grip strength, your shoulders, as well as your core and coordination.
This one may look familiar – it’s an appropriately modified version of the Triple-G Chipper from the Games not that long ago!.We are not going to do it exactly as they did it…but we still have a fabulously fun and adequately difficult workout for you!
You may need to modify and/or scale even more for this workout. Pick options that are appropriate for you so that you can finish in under 15 minutes. Your Coach will be happy to help you out!
100 m Sled Push (90/50)(High push down, low push back)
200 Double KB Farmer’s Carry (1.5/1)
400 m Walking Lunges
800 m Sandbag Carry
1000 m Run
*To accommodate higher number of athletes, some can start WOD at end and work towards beginning. Similarly, the sled is a relatively quick part of the WOD so it can be staggered starts (one athlete going right after another when sled is available). Sled will be loaded with two-45# plates for male athletes and two-25# plates for female athletes. Vertical high bar push down, horizontal low bar back (won’t need to turn sled).
25 Minute AMRAP:
Plank Hold – Push-ups
Bottom of Squat Hold – Air Squats
Pull-up Bar Active Hang – Toes to Bar
Handstand Hold – Wall Climbs
Hollow Hold – Burpees
Arch Hold – Box Jumps
While one partner maintains a hold, the second partner performs max effort reps of the associated movement. Partners switch when the first partner can no longer hold static position. Both athletes hold the static position once before moving on to the next pair of movements, cycling through the list until time ends. Record total number of reps shared between both athletes.
Example: Clyde and Seymour are partners. Clyde starts in a plank hold and Seymour begins performing push-ups. After 2 minutes Clyde stops his plank, Seymour is on his 45th push-up. Seymour then holds the plank position and Clyde begins the 46th rep of push-ups. After 1 minute Seymour ends his plank and both partners move onto the next hold and movement.
250 m Row
7 Thrusters (135/95)
One of the key components of good running, double-unders, box jumps, and a variety of other rebounding style movements is muscle elasticity. We’ve worked with exercises in the past that help develop this like depth jumps. Today is another look at combining power generation and muscle elasticity. With Jump Sequence you’ll will jump over three descending heights of objects with a single jump-land-jump technique. We’ll warm you up and go through how this should look before sending you off to jump town!
Then our Friday is welcomed with a couplet of speedy rows and heavy thrusters, the perfect combination to kick off the weekend! Be sure to challenge yourself on the thruster weight; they should be heavier, explosive, and tiring!
30 Alt. DB Snatch
200 m Run
20 Alt. DB Snatch
200 m Run
10 Alt. DB Snatch
200 m Run
Getting into some pull-up stability and strength work today, we’ll revisit active hanging positions on the pull-up bar and get some more development work in with them. Having proper stability and strength both upstream (chin over the bar) and downstream (active hang) are crucial for developing long term success in pull-ups.
Next will be a mash-up of movements that’ll work your motor. Moving through descending reps of DB snatches, ascending double-under reps, and consistent pull-ups and run will keep you chugging along!
24 Push Ups
24 Walking Lunges
Run 400 meters
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
7 Minute AMRAP:
Barbell Complex = 1 Rep (155/115)
We know you’ve all been jumping for joy with the Games this past weekend, so we are giving you plenty of chances to jump and celebrate with our plyometric focus this month (and day). Starting with “Mat Work” you’ll be using one segment of our rubber flooring as your frame of reference while you cycle through some burpee broad jumps, single legs jumps, and squat jumps!
After that we’ve got more cycling in store for you with a tasty little barbell AMRAP. One full cycle through the complex of a deadlift, power clean, push jerk, hang clean, push jerk, and clean will equal one rep. For seven minutes we’ll test that strength endurance as we push through this complex. Remember to focus on that good form, especially as the minutes tick and the fatigue sets in!