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W.O.D.

Thursday – July 16

12 Strict Press (95/65)

9 Strict Press (115/75)

6 Strict Press (135/85)

30 Hollow Rocks 

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12 Push Press (135/85)

9 Push Press (155/100)

6 Push Press (175/110)

30 Hollow Rocks 

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12 Push Jerks (175/110)

9 Push Jerks (185/115)

6 Push Jerks (195/125)

30 Hollow Rocks

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*This is a strength workout, don’t feel any pressure or need to even try this unbroken.  

*Weight can be taken off a rack

*Final weight should NOT be more than 80% of 1 RM Jerk

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This is going to require A LOT of weight changes. Thoughtfully write out your weights before the workout and remember, this doesn’t need to be an all out effort when it comes to your rate. Move well and crisply. Don’t short yourself on the hollow rocks.

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SUGGESTED WARM UP:

  1. 7 Slow Burpees + 7 Medium Burpees + 7 Fast Burpees
  2. Stretch and mobilize thoracic (rotations are key)
  3. 3 Strict Press + 3 Push Press + 3 Push Jerks (45/35) – Pause at top
  4. 10 Bent Over Rows (45/35) + 10 Good Mornings (45/35)
  5. Stretch and mobilize wrists – spend extra time here
  6. Warm up the barbell with 1 Strict Press + 1 Push Press + 1 Push Jerk at all three intended Strict Press weights

Wednesday – July 15

21-18-15-12-9-6-3

Burpees 

*30 Double Unders after each set 

*Rest 1 Minute after each set of Double Unders 

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You are going to have an control the pace a bit on those burpees, as 1 minute of rest won’t be enough for you to full-send this one. Relaxed shoulders, quick wrists on the rope!

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SUGGESTED WARM UP

  1. Stretch and roll the feet/achilles
  2. 10 Butt Kickers + 10 Punter Kicks – 2x
  3. :10 on / :10 off – Jump Rope – 3x
  4. Stretch and roll the low back/pecs
  5. 3 Burpees + 10 Double Under – 3x (fast)

Tuesday – July 14

4 Rounds 

400 M Run 

7 Weighted Strict Pull Ups

20/16 Cal Row 

7 Weighted Strict Pull Ups 

*Weight is a DB between your feet ideally

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Dom’t be afraid to make these weighted pull ups so heavy to the point you are doing singles. Let this part be strength, and you can go get it elsewhere.

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SUGGESTED WARM UP

  1. 10 Opposites + 10 Fire Hydrants (5 R / 5 L)
  2. 10 Shoulder Pass throughs (PVC) + 10 Scap Pull Ups
  3. 200 M Run
  4. Stretch and mobilize low back
  5. Hang From Bar w/ weight between feet – 20 Seconds
  6. Weighted Plank Hold – 20 seconds
  7. 200 M Run + 200 M Row

Monday – July 13

15:00 to work up to heaviest:

1 Power Clean + 1 Thruster + 1 Hang Squat Clean + 1 Front Squat  + 1 Split Jerk

*Must be done unbroken

*ideally you get 7-10 attempts in the 15 minute period 

*Practice the complex with an empty bar a few times prior to starting 

At 20:00

30 Squat Clean Thrusters @80% of highest weight from above
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All the barbell love today. Be sure to practice the complex a few times so it becomes more and more natural during that 15:00 period. Be strict with the time. The “metcon” doesn’t need to be a “full send” effort. Just try to put your movement and technique on repeat.

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SUGGESTED WARM UP:

  1. 1 Minute Row or Run + 30 Second Handstand – 2x
  2. Stretch and mobilize front rack
  3. Barbell Tall Clean + Front Squat + Jerk – 3x
  4. Stretch and mobilize hips/quads
  5. Work up to medium Clean + Thruster

Saturday – July 11

In Teams of 2 (1 working / 1 resting)

AMRAP 30

200 M Run 

12 Wall Balls 

12 Deadlifts (185/125)

12 Burpees

*Do a round as fast as possible, then rest while your partner goes 

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This form of the I go, you go is different from what we normally do on Saturdays. You may be used to short spurts that last 30-45 seconds…this round will take 2-4 minutes….but keep in mind you will get that kind of rest too. If done solo, simply do a work:rest ratio time domain…requires some math. Unbroken Wall Balls and Deadlifts…make sure they’re scaled accordingly.

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SUGGESTED WARM UP:

  1. 10 Fire Hydrants + 10 Leg Swings – each leg
  2. Jog 100 M + 5 Burpees – 2x
  3. 5 Press Ups to Downward Dog
  4. Jog 100 M + 5 Deadlifts (50% workout weight) – 2x
  5. Stretch/mobilize calves
  6. Jog 100 M + 5 Wall Balls – 2x

Friday – July 10

EMOM 7

8 KB Swings + 8 Toes to Bar 

*if a round takes over 1 Minute, finish it and then sit out the next round 

Rest 2-3 minutes 

EMOM 7

6 Hang Power Snatch + 6 Chest to Bar Pull Ups

*if a round takes over 1 Minute, finish it and then sit out the next round 

Rest 2-3 Minutes 

EMOM 7 

4 Hang Clean and Jerk (115/75) + 4 Bar Muscle Ups 

*if a round takes over 1 Minute, finish it and then sit out the next round 

*Scale for MU = 4 Strict Pull Up + 4 Dips

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Your grip and efficiency of movements will be tested today. Can you get through all 21 rounds of work? Stay tough on this one, be aggressive.

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SUGGESTED WARM UP

  1. Roll and mobilize lats/pecs
  2. 5 Scap Pull Ups + 5 Scap Push Ups – 2x
  3. 5 Kips + 5 Snatch push Press – 2x
  4. EMOM 5: 3 KB Swings + 3 Hang Snatch (45/35) + 3 Hang Clean and Jerks + 10 Second hang f/ pull up bar
  5. Stretch and mobilize thoracic

Thursday – July 9

Every 1:30 for 4 Sets 

1 Clean Pull + 1 Hang Power Clean 

Rest 5-10 seconds 

1 Power Clean + 1 Hang Power Clean 

*50-70%

Every 1:30 for 3 Sets 

1 Clean Pull + 1 Hang Power Clean 

Rest 5-10 Seconds 

1 Power Clean 

75-85%

Every 1:30 for 3 Sets 

1 Power Clean

90+%

*Record the heaviest Power Clean

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If you follow the percentages, this should guide you to a current-1 RM Clean type lift at the end. Focus on fast elbows, and then try to get them even faster. Especially with a power clean, that is often the difference between a hit and a miss. Keep that in mind.

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SUGGESTED WARM UP

  1. Stretch and mobilize front rack and wrists
  2. 5 Romanian Deadlifts (pause at bottom) – empty bar or light weight
  3. 5 Tall Power Cleans (Pause at catch) – empty bar or light weight
  4. 5 Good mornings + 5 Hang Muscle Cleans – empty bar or light weight
  5. 3 Tempo Clean Deadlifts + 3 Clean pulls – at or slightly below first weight
  6. Stretch / mobilize front rack and wrists again

Wednesday – July 8

3 Rounds 

800 M Run 

30 Burpees 

40 Sit Ups 

50 Walking Lunges (In place is fine)

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The loooong workout of the week has the potential to reach the 30 minute mark of constant movement. Make it a point to avoid a long break at any point. The challenge is not intensity, but a steady heart rate sustained over a long time across multiple body weight movements.

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SUGGESTED WARM UP

  1. 10 Leg Swings (each side) + 10 Cossack Squats
  2. 10 Butt Kickers + 10 Punter Kicks
  3. Stretch and mobilize feet/calves
  4. Every 2:00 for 3 Sets: 200 M Run
  5. 5 Press Ups + 10 Hollow Rocks – 2x

Tuesday – July 7

30/24 Cal Row, then

3 Rounds 

4 Toes to Bar 

6 Pull Ups 

16 Alternating DB Snatch 

Rest 2 Minutes 

30/24 Cal Row, then

3 Rounds 

4 Chest to Bar Pull Ups

6 Toes to Bar 

16 Alternating DB Snatch 

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Be sure to write down the movements / volume / order carefully here. There is a reason why we are changing things up on the second triplet. Fatigued grip will be a factor, but even more so will be the efficiency of movement from the start.

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SUGGESTED WARM UP:

  1. 10 Lateral Plate Flys (5/2.5) – Standing
  2. 10 Lateral Plate Flyes (5/2.5) – Hinged
  3. PVS Pass throughs + Figures 8s
  4. Stretch and mobilize low back / hamstrings
  5. 5 Scap Pull Ups + 5 Scap Push Ups – 2x
  6. 5 DB High Pulls + 5 DB Snatch – each arm

Monday – July 6

Every 2:00 for 9 Sets 

Front Squat

Rep Scheme and Load %:

1 @80%

1 @85%

1 @90%

2 @80%

2 @85%

2 @90%

3 @80%

3 @85%

3 @90%

*This will be very hard.  Scale the % back 5-10% if you haven’t been hitting strength work or you don’t feel stable and strong as you work up to that first heavy single.

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This is a new rep scheme for many of you. You will likely need to take some extra time to work up to your heavy single but from there, you’re ready to rock.

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SUGGESTED WARM UP

  1. 10 Alternating Step Ups + 30 Second Goblet Squat Hold
  2. 5 Lateral Step Ups with 3 second negative (each side)
  3. Stretch and mobilize front rack and lats
  4. 3 Tempo Front Squats at 50-60-70% (Tempo is 2 seconds down +2 seconds pause)