Find your fittest self
WOD
For time
40-30-20-10
Pull-Ups
20-15-10-5
Push Jerk 135/95 lb
Workout notes: This couplet is a total of 4 rounds. You will complete 40 pull-ups and work your way to the barbell for 20 reps and so on. The reps descend giving you a chance to keep working as the movements become more difficult. You have a total of 100 pull-ups and 50 jerks so the rep count is high, pace yourself!
WOD
In teams of 3
Row 7500M for time*
*complete 50 Air Squats and a 400M run while off of the rower. 40 minute time cap.
Workout Notes: Today we will be performing a team workout! The task at hand is to complete a 7500M Row while performing rounds of 50 Air Squats and a 400M Run while you are off the rower. Everyone is working at the same time and the transitions occur when the runner comes in and tags the rower. You must work through the air squats and run before getting on the rower. If the air squat person finishes before the run is complete, that is additional rest time for the squatter. Wait until the runner has transitioned to the row and the rower to the air squats before leaving on your run and so on. If you are within 90 seconds of completing the row you do not need to make a final transition. If you decide to work as pairs cut the row down to 5000M!
Strength
Front Squat
2-2-2-2-2
Work up to a strong effort 2 rep Front Squat. Start light and in increase the weight for each set. Remember to keep your torso upright and elbows up and forward during the entire range of motion. Practice pressing your knees out so they track over your feet.
WOD
7 rounds for time of:
7 Power Cleans 95/65 lb
7 Thrusters 95/65 lb
7 Burpees
Workout notes: In this workout we’re looking for a barbell load that is on lighter side. Most folks will be limited in weight by the thruster rather than the power clean so choose your load based on that movement. The power clean weight should be light enough for most folks that you could perform the rounds in no more than a couple of sets. The same rule would generally apply to the thruster as well. If you would like an extra challenge go for burpees jumping over the the bar.
Strength
EMOM for 10 Minutes
1 Power Clean + 2 Split Jerk
Today we feature another part of the clean & jerk by focusing on the split jerk. If you were able to participate yesterday you practiced the squat clean with extra front squats. For this complex work with a weight light enough that you can clean it from the floor and catch in a partial squat before you setup for your jerk sequence. You will need to mange bringing the bar down from overhead safely and for that reason you load may be much lighter than what you work with for strong effort lifts.
WOD
for time
1 Mile Run
50 Deadlift 225/155 lbs
Workout notes: Today’s workout is one that we call a chipper. The workout is task oriented and rather than complete several rounds you are working on each movement once. We start with a 1 Mile run which will most likely take the majority of the time for most people in this workout but be careful that you don’t hit the run too hard and increase the difficult of the deadlifts too much. For a large set of deadlifts like this you will want to plan on breaking them up into several sets. With 50 total deadlifts we have a similar volume to what you would expect in a workout like “Diane” but we don’t have the luxury of splitting up the reps with anothe movement so you will want to plan on doing that yourself.
Skill
EMOM for 10 Minutes
1 Hang Squat Snatch + 1 Overhead Squat
The skill work today has you working on two variants of the snatch. We’re starting from the hang position and trying catch the barbell overhead and ride it down into a squat. When you have completed that rep descend into another overhead squat. If you are new to the movement keep the load light and ride the bar down as far as possible.
WOD
AMRAP in 10 Minutes
150 Double Unders
100 Wall Ball Shots 20/14 lb 10/9 ‘
Workout notes: In this workout we have two higher repetition movements with what essentially amounts to a time cap. Typically we see the amrap with a higher number of rounds possible. This version will challenge you to move fast enough to complete 1 round and then get as far into the second round as possible if you make it. If your conditioning is exceptional it is certainly possible to get deep into the second set of Wall Ball Shots.
Skill
Squat Clean
1-1-1-1-1
Today we’re working on a moderate to strong effort squat clean. Start by working through the movement with an empty bar bell and practice catching the bar with your elbows high and chest up. As you get comfortable with the movement ride the bar down into the bottom of your squat and then stand up. Increase the load if the movement is going well and you have the mechanics down.
WOD
For time
12-9-6-3
Power Clean 155/105 lb
Front Squat 155/105 lb
Workout notes: For today’s workout we have a barbell only metcon alternating between tow movements. Unlike during the skill workout where we worked on riding the clean down into the squat for this we want the weight to be light enough that you can catch in the power position for each rep. After completing a round of power cleans you’ll move to front squats. The total rep count is fairly low so use this workout to challenge yourself with the weight you are going to use but remember we want the weight light enough to catch it above parallel and then complete the squats in a small number of sets rather than going so heavy you only do a rep or two at a time.
Strength
Weighted Pull-Ups
2-2-2-2-2
Perform 5 sets of 2 Pull-Ups and increase the weight across each set if possible. Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups. If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows.
WOD
Tabata Ring Push-Ups
1 Minute Rest
Tabata Kettlebell Swings 32/24 kg
1 Minute Rest
Tabata Ring Push-Ups
1 Minute Rest
Tabata Kettlebell Swings 32/24 kg
Workout notes: The tabata interval is 20 seconds on and 10 seconds off for 8 rounds. Today we are going be working with two movements that we will repeat for a total of two tabatas each. For the tabata interval your score is the lowest number of reps you complete in any round so for this workout you will have two scores. One each for the two movements listed. Most of us will want to leave extra rest in each round unless you are certain you can maintain your output twice.
WOD
3 Rounds of the following for Reps
2 Minutes of
9 Hang Cleans 155/105 lb
6 Push Jerks 155/105 lb
2 Minutes of
Rowing for Calories
2 Minutes of
Rest
Workout notes: This workout will be scored “Fight Gone Bad” style by counting your total repetitions for the entire workout. Start by accumulating reps with the “top half” of the hero workout “DT“. Each round of the barbell movements will give you a total 15 reps complete as many rounds and reps as possible and then move on to the rower and accumulate calories.