Calories on the Rower
Hang Power Cleans (75/55)
*200m Run after each round
Let’s work on those Power Cleans today! We’ll start with that barbell on the floor, use those hips and pop that bar into a good front rack position. When you receive the barbell for a power clean, you should still be in a good position to squat if you had to, you are just catching in a partial squat – anything above parallel is considered a power clean. You should NOT be leaning back and landing with your feet in a super wide stance!
We are going to then do some really light weight hang power cleans and rowing for calories. Those hang power cleans should feel really light after the heavier cleans we did earlier in class. Your grip strength, however, from the hang cleans and grabbing the rower handle will become an issue in the workout. But don’t worry, I have your back – you can head out for a 200m run in between each round to shake those hands out!
For larger classes, have half start on the rower and half start on the cleans.
7 Thrusters (95/65)
7 Pull Ups/Ring Rows
We are going to lift some heavy things today – it’s back squat day! We’ll start with 3 sets of 5 reps for the warm up and then move to 5 sets of 3 working sets. Try and add weight each round, but you must have excellent form to do so! You must have full range of motion – which means getting below parallel in the bottom of the squat, and you must work to keep your chest up – don’t cave in!
We had so much fun with the Lucky Sevens workout last week – let’s do it again today!. Seven minutes on the clock, 7 reps of 7 Fran-weight Thrusters and 7 Pull Ups or Ring Rows. It’s like a deconstructed Fran – if you do it right, you should get 1 round per minute, which is 49 reps which is the same as Fran! Fancy that!
If you can’t do 7 unbroken pull ups for at least 1 round, modify right away. This is a fast and furious workout today – we need you to keep moving the entire 7 minutes (you should feel just as exhausted after doing Fran.) Alternate rounds of jumping pull ups and ring rows – be sure to do both so you get the benefits of both!
Strength and full range of motion
Row 50 calories
150 Double Unders
50 Sit Ups
We are going to work on those pistols again today! These might be a weakness for you right now, but we are going to work all month long to make them a strength! I know several people have already gotten their first pistols this month – congratulations and make sure to put that on the Accomplishments Board and ring that bell!
Our workout today is like Annie – but better!
Larger classes with split up and half will start with the sit ups, then the double unders, and then row. Hopefully everyone will stagger enough that rower space won’t be an issue. A 50 calorie row should take about 3-4 minutes. Try for 1 calorie per pull. 150 double unders plus 50 sit ups should take about the same amount of time (coincidence?!?!)
When you partner up for this to share rowers, pick someone that is about the same speed at double unders as you are (this will be the biggest varying factor in the workout.) It is a lot of double unders and today is a great day to work on them – we have a lot of reps, a longer workout, and a great chance to get that heart rate up whether we are doing double unders or attempts. The Coach will help you pick a good number of double unders for scaling, a good number of attempts to make at them, and/or a good amount of time to spend working on them today. It’s great to practice double unders under pressure and when you are tired – it definitely changes the dynamic of the movement!
Alternating Single Arm Kettlebell Push Press
Depth Jumps – one of my favorites! Depth jumps are a variation of the box jump that further develop explosive power and increase vertical jump. You’ll start with 2 boxes set up 3 feet apart. The first box should be 12-16” tall and the second box should be 20-26” tall. Standing on the smaller box, take a falling step off the box, land with both feet on the ground and quickly use that stretch reflex to jump onto the second box. Depth jumps are a great drill for improving vertical leap and power. You should gain energy from the impact that you absorb, stabilize, and transfer to your muscles and tendons for a more explosive jump.
Then we will take on some kettlebell swings, goblet squats and alternating single arm kettlebell push press (that’s a mouth full!) The good news is that the number of reps will go down.
Make sure that your chest stays upright in those kettlebell swings. You shouldn’t be pulling with your lower back and you definitely shouldn’t have lower back pain after doing these. The power comes from your hips, not your back (or your arms.)
Keep that chest upright for the goblet squats as well. Let the weight pull you down for a better squat position, not pull you forward to cave in on yourself.
And lastly we are going to work on some single arm stuff. One arm will most likely be easier than the other. Single arm exercises are a great way to strengthen that weak side – it won’t be able to rely on the strong side to take the brunt of the work! In the workout today you will do 5 per side and then switch sides (you don’t have to alternate after each rep, but we do want to make sure to do the same amount on both sides.)
Wall Climbs, Kicking Up to Handstand, Handstand Hold
Max Effort Handstand Hold x 3
25 Med Ball Cleans
25 Overhead Walking Lunges with Med Ball
20 Med Ball Cleans
20 Overhead Walking Lunges with Med Ball
15 Med Ball Cleans
15 Overhead Walking Lunges with Med Ball
10 Med Ball Cleans
10 Overhead Walking Lunges with Med Ball
5 Med Ball Cleans
5 Overhead Walking Lunges with Med Ball
We are going to work on being inverted today and all the ways we can get there! We’ll start with some good wall climbs, then if you are comfortable with that, move on to kicking up into that handstand. After that, we will work on max effort handstand holds. You’ll get 3 attempts to see how long you can hold a good handstand position. (We’ll review what that means in class.) You can wall climb or kick up to get into that hold position.
We are going to review good med ball clean technique and then work through a couplet of med ball cleans and overhead walking lunges with the med ball. You’ll be spending a lot of time with that ball today – be sure to pick a good one!
Keep those arms locked out with those overhead lunges. Don’t let the ball rest on your head. If you keep your shoulders engaged and your elbows locked the ball can rest nicely on your skeletal system and your muscles won’t have to do as much of the work.
The reps go down as you go through. Work at a consistent pace and keep moving!
In 20 Minutes find a 1 rep max complex of :
1 Power Clean
1 Front Squat
1 Full, Squat Clean
Score is highest weight you can complete.
Working in teams of 2, complete for time:
100 Clean & Jerk (95/65)
100 Bar over Burpees
Only 1 person may work at a time. Must do all reps of the movement before moving on to the next, must do them in order. Same weight on the barbell for all the movements.
7 Sumo Deadlift High Pull (115/75)
7 Push Press
We are going to overhead squat today – we know how much fun overhead squatting is! We are going for excellent form and technique under load today – the amount of weight you lift isn’t nearly as important as the mechanics behind your lift. The warm up will include great mobility to help and a review of what we are looking for.
We will work through 3 warm up sets of 5 reps and then transition into 5 working sets of 3 reps.
After that we have a fast and furious 7 minute workout of as many rounds of mid-weight sumo deadlift high pulls and push press. We’ve made this one difficult in that you won’t be able to just push press after that last high pull. You’ll have to set the bar down, and clean it so you can push press it.
We are working a bit heavier today, we usually do these high pulls in Fight Gone Bad at 75/55. We’ll be sure to review the SDHP and make sure this heavier weight is one you are able to do with good form. You’ll most likely pick your wod-weight off of what you can high pull.
The workout is only 7 minutes and even at a bit heavier weight you should be able to do the sets of 7 reps unbroken. Try to keep moving for the full 7 minutes today. Go as hard as you can for as long as you can.
Ankle and Hip Flexibility for full range of motion
We are going to work on some pistols today! We will focus on the ankle and hip mobility to make sure that we can get into that good bottom of the pistol position. We have a lot of different ways to work on and modify pistols depending on where you are having difficulties. We’ll use some of those and work through 3 sets of 10 reps (5 per leg).
After that we are going to tackle a 5k row! This is a great benchmark workout to do and will be a good recovery after yesterday’s workout. Obviously we have 8 rowers and larger classes than that, so half with start with the row and the other half will work on the pistols. Then the class will switch. We’ll have the faster rowers go in the first group.
You may find it easier to set the rower monitor so that it counts down from 5000m to zero. This is a tough one for sure. Be sure you are mentally in the game for this row. Have fun with this one today!