1 Push Jerk w/ :01 pause in receiving position and :01 pause at standing
Notes
Today’s strength is push jerks. You will perform 1 rep every :45 for 10 rounds. Choose a weight that is challenging, but allows you to maintain control in the receiving position and a strong lockout when the bar is overhead. If you were here for last week’s push jerks, aim to use about 5-10% more weight than last week.
Conditioning
Every 5:00 for 4 rounds:
10 Pull Ups
10 Box Jump Overs
20/15 Calories
10 Box Jump Overs
10 Pull Ups
Park WOD
Every 5:00 for 4 rounds:
10 Dumbbell Snatch
10 Box Jumps on bench or 6/4ft Broad Jumps
300m Run
10 Box Jumps on bench or 6/4ft Broad Jumps
10 Dumbbell Snatch
Notes
Today’s conditioning is 4 rounds of pull ups, box jump overs, and calories. At the top of every 5:00, you will complete a new round. Your score is your slowest time.
The pull ups should be done in 1 or 2 quick sets each time. You may substitute jumping pull ups or ring rows. If you are going to the park, or do not have access to a pull up bar, perform dumbbell snatches with a weight that allows you to maintain unbroken sets of 10.
The box jump overs should be done with no hesitation between reps. Choose a height you can safely jump on top of and over to the other side each rep.
The calories should take no longer than 1:30 to complete each round. Adjust the number of reps accordingly. If you are substituting a 300m run, consider the same time domain and adjust the distance accordingly.
Today’s strength is back squats. You will perform 5 sets of 4 reps with the same weight across all 5 sets. The first of the 4 reps will be performed with a :05 descent and :05 pause in the bottom. The following three reps do not have a tempo restriction. Warm up to a weight that feels like a 7-8/10 difficulty and use this weight for all 5 working sets. If you were here last week, try and use the same weight today that you used for last weeks sets of 3.
If you do not have access to a barbell, perform any variation of weighted squats. You may adjust the rep scheme and the tempo as needed to achieve the intended stimulus.
Conditioning
2 Sets
Complete as many reps as possible in 6:00:
3* Hang Squat Cleans
3* Toes to Bar
35 Double Unders
Rest 4:00
Notes
Today’s conditioning is 2 sets of 6-minutes of work with 4-minutes rest between the two. Total up all the reps you complete each set. Your score will be the lower number between the two sets.
The hang squat cleans should be done at a light weight that allows you to remain unbroken through the set of 9.
The toes to bar should also remain unbroken through the set of 9. You may substitute knee raises or sit ups.
The double unders should be quick each round. Don’t let them take any longer than :25. Substitute single unders, jumping jacks, or pogo jumps.
1 Snatch w/ :02 pull from ground to position 2 and :01 pause in the bottom of the squat
Notes
Today’s strength is tempo snatches. You will complete 1 rep on the minute for 10 minutes. Every rep will be performed with a :02 pull from the ground to position 2 and a :01 pause in the bottom of the squat. Warm up to a weight that feels challenging, but allows you to maintain good positions all 10 reps. If you were here last week, aim to use a little more weight for this week’s reps.
During the tempo pull, focus on keeping yourself balanced with your big toe on the ground, and make sure your knees come back enough to allow the bar to travel straight up.
If you struggle with the overhead squat, perform a power snatch where you pause in the receiving position, then sink as low as you safely can. It is ok if you cannot sit into the bottom yet. Try to push the depth as far as your positions allow.
If you do not have a barbell, you may use a dumbbell or kettlebell and perform a few reps of power snatch + overhead squat on each arm each minute.
Conditioning
For time:
400m Run
then 5 rounds of:
12 Shoulder to overhead
8 Burpees over the bar
then
400m Run
Notes
Today’s conditioning is 5 rounds of shoulder to overhead and burpees, sandwiched by 400m runs. Your score will be total time to complete the work, or the number of rounds and reps you finish under the 14:00 time cap.
The runs should take around 2:00 to complete on either end of the workout. Adjust the distance accordingly.
The shoulder to overhead should be done with a light-moderate weight that allows you to complete the 12 reps in 1 or 2 sets. If you are doing a single arm variation, you may switch arms whenever.
The burpees should take no longer than 1:00 to complete each round. Adjust the number of reps accordingly.
Today’s conditioning is an interval of calories and push ups, and another interval of calories and overhead squats. Keep track of your time to complete each. You will enter both times in sugarwod.
The 27 calories should take no longer than 2:30 to complete. If you think the calories will take up too much time, adjust the reps down to 21-15-9-3. If you do not have a machine, run 400-300-200-100m each round.
The push ups should take no longer than 1:30 to complete the round of 27. Elevate your hands on a bench or box as needed.
The overhead squats should be light. Try not to break up the bigger rounds into more than 3 sets.
Take :02 to pull from the ground to position 2 and pause :02 at position 2.
Notes
Today’s strength is tempo cleans. You will perform 2 reps at the top of each minute for 10-minutes. Each rep will be performed with a :02 pull from the ground to position 2 and a :01 pause at position 2. You will then clean the bar from that pause. Choose a weight that is challenging but allows you to maintain good positions for all 20 reps.
Conditioning
Complete as many rounds as possible in 10:00:
6 Power Cleans
8 Toes to Bar
10 Box Jumps
Rest 2:30
Complete as many rounds as possible in 5:00:
3 Power Cleans
8 Toes to Bar
10 Box Jumps
Notes
Today’s conditioning is 2 sets of power cleans, toes to bar, and box jumps. Your score will be the sum total rounds and reps of both sets of work.
The power cleans during the first 10-minutes should be lighter. Aim to complete these in no more than :20. During the rest, add a little bit of weight to the bar. The sets of 3 should also take about :20.
The toes to bar should be broken up into no more than 2 quick sets each round. Substitute knee raises or sit ups as needed.
The box jumps should be done to a height where you will not hesitate between jumps.
