5 Thrusters (135/95)
5 Pull Ups (strict)
5 Ring Dips (strict)
Heavy deadlifts to start the day. Work up to a few heavy singles, not necessarily a 1RM but certainly in the 90-100% range. This will help increase strength in the posterior chain (calves, hamstrings, glutes), which we use for everything!
For the WOD we will focus on lifting a very heavy barbell through 5 thrusters at a time. This should be a challenging weight. 5 Should be doable but focus must be maintained on form and technique throughout the lift. Accessing hip power coming out of the squat to propel the barbell overhead will be required for success at this weight.
After the thrusters we will move to some important strict work on the shoulders via strict pullups and strict ring dips. Scaling correctly will be important to insure we get the correct stimulus to help us move down the path to increased shoulder flexibility and strength.
We cap each round off with a nice little 400m run to get the heart rate up and require an increased oxygen flow into our bloodstream.
100 Double Unders
1000m Row (has to be done all at once)
50 Wall Balls (20/14)
50 KBS (55/35)
50 Sit Ups
100 Double Unders
Time for a chipper! 100 Double Unders to start and finish this workout. Complete the middle section in any order and any breakdown that you want, just be sure to accumulate all the reps before calling time!
Because we may not have enough rowers depending on class size, you will have to do your 1000m row straight through.
It’s an endurance day, so work on moving at a nice, steady pace. Try to work so that you can just keep moving and not have to take a lot of breaks in between movements. 50 reps of anything is a bit overwhelming, so be sure to use a good strategy for you to get through this workout – it’s just as mental as it is physical.
10 Power Snatch (95/65)
1 Minute Rest
The goal of today’s workout is to go hard and fast and all out (INTENSE). There is rest programmed in the workout so you can push hard through each round and then enjoy those 60 seconds – catch your breath and help your body learn to recover more quickly.
We’re working on the pieces of the Snatch today – the Skill/Power portion is the Snatch Pull. The workout emphasizes the Power Snatch and the Overhead Squat separately. Soon we will work on full snatches where we put those 2 movements together seamlessly (at least, that is what we are working towards…)
Even: 2 Wall Climbs
Odd: 5 Front Squat (135/95)
Double Alternating Tabata – Hollow Body Holds and Flutter Kicks
Strength workout today focusing on getting up on the wall from the floor, really using the core and shoulders, helping with strengthening the muscles needed for handstands. Wall climbs are also very tiring very quickly. It’s always good to get more exposure being upside down!
Then we are going to work on the front squat. You will hopefully be able to knock out your 5 heavvy reps in time to have 15-20 seconds of rest. The programmed work/rest of EMOMs increase our body’s ability to refuel muscles faster and allows us a specific amount of time to get our breathing under control (to help us learn to take smaller/quicker breaks in other workouts.)
Sunday FUNday – Brain WOD!
Deck of Death!
Clubs – Wall Balls
Diamonds – Lunge with Plate OH (45/25)
Spades – Burpees
Hearts – Med Ball Sit Ups
Jokers – 800m Run
Snatch Grip Deadlift
10 Box jumps (24/20)
10 Ball slams (20/14)
For the Power/skill session today we will work on snatch grip deadlifts. This will help build confidence with heavier weights in that position as well as build strength and increase comfort in that position.
For the WOD we have a nice tight AMRAP to get the heart rate up and keep it there for 10 minutes. This will be a much greater focus on anaerobic conditioning than some of the WODs earlier this week.
The box jumps will help increase explosive power from the hips as well as build up stamina in the muscles responsible for extending the hip. It will be nice to build on the max effort work we did on Tuesday with the box jumps.
The pistols will help to increase single leg strength which will help incredibly with overall stability and strength in all of our squat variations. (Usually we have a leg/side that is stronger than the other, so it is good to work on each of them individually to strengthen both.)
The ball slams with get us some much needed work violently closing the hips which translates into diving back under the bar or just squatting and ducking rapidly in all manner of sport or life situations.
20 Lateral bar hops
5 Deadlifts (65% of 1RM)
20 Lateral bar hops
5 Strict pull ups
Lateral movements are usually required in emergency situations or other times when a snap decision is needed. If not strengthened and trained they can easily lead to injuries when we are called upon to use them. The bar hops today will jack our heart rate up as well as give us practice moving explosively side ways.
After our heart rate is high and our breath coming in ragged gasps we will sometimes be called upon to lift or move something heavy. This is an easy time for us to injure ourselves if we are not prepared. During the deadlifts and pull ups you will need to collect yourself enough to focus on correct form, brace your midline, and engage muscles in the correct pattern. We will be there to make sure that happens!
Muscle up progressions
Run 1 Mile
5 Push Ups
10 Wall Balls (20/14)
15 KBS (55/35)
Run 1 Mile
Running to work on steady state cardio. Expanding lung capacity is important for all areas of life. I have never heard anyone say “I wish I was gasping for breath more after I climbed all those flights of stairs.” It helps build the metabolic engine for all manner of things from WODs to keeping up with your children to running from zombies!
We included a nice little triplet sandwiched between the runs in order to work on moving through full body range of movements while winded. Low volume pushups to work on form and dial in technique while breathe is short. Wall balls for a wide range of motion under light load. KBS for producing and maintaining explosive hip power under metabolic pressure.
Box Jump Ladder
15 Hang Squat Clean (95/65)
15 Push Press
15 Bar Facing Burpees
It’s Power Day – the box jumps, the cleans from the hang position, the dip in the push press, and even the burpees are moves that require power from your hips – work on using them efficiently during this workout.
Working on more reps per round to try and push your mental and physical capacity. Try to push yourself and do the sets unbroken.
Doing that number of hang squat cleans will challenge your forearm/grip strength. Then you are going to push that weight overhead to hit those areas from a different direction.
Burpees are made to tire you out – sorry about that…in real life you need to be able to lift weights efficiently while tired.