GET YOUR WOD ON

Rx+ (135/95)

Lace weight (105)

Substitutions for run and row:

For Run:

80/60 Calorie Schwinn

Partner Rowing

1000 meters split between two partners. 5 rounds each on the rower, completing 100m each

While one partner rows 100m the other partner completes the active stretching as listed below

Active Stretching:

Round 1: Active Spidermans

Round 2: Active Samson

Round 3: Push-up to Down Dog

Round 4: Knuckle Drags

Round 5: Air Squats

followed by…

Banded Shoulder Distraction – :30 Seconds Each Side

Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Banded Pec Stretch – :30 Second Each Side

Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. With the elbow slightly bent, turn chest towards opposite wall. For example, if the right hand is wrapped in the band, you would turn left to feel a stretch in the pec. Let the band pull back towards the rig and focus on deep breaths.

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Burpee

Feet Outside of Hands

On the jump out of the burpee, we often see the feet land well inside the hands into a very narrow stance. However, jumping the feet outside of the hands makes for a solid base to jump from and put less strain on the quads, which will come into play on the clean and jerks.

Flop, Pop, and Hop

Flopping down into the burpee as opposed to performing an eccentric push-up will make for more efficient burpees and a less fatigued press on the barbell. Instead of slowly controlling the movement down, flop down, using the hands to brace the fall, before popping the feet outside of the hands and jumping.

Clean and Jerks

Jump and Land

On both the clean and the jerk, think about jumping and landing as an alternative to pulling and pressing. This will help utilize the power of the hips to their full potential. On the clean, jump the bar up with the legs and pull under into the catch position. On the jerk, jump the bar off the shoulders and land with locked out elbows overhead.

200 Meter Run

:30 Seconds – Lateral Hops over Barbell

1 Minute – Active Samson

:30 Seconds – Knuckle Drags

1 Minute – Active Spidermans

:30 Seconds Air Squats

1 Minute – Cossack Squats

200 Meter Run

followed by…

Down Dog with Foot Pedal – 1:00


Spending one minute opening up the posterior chain, shoulders, and calves. In the down dog position with hips high and elbows locked, pedal feet back and forth towards the ground.

Double Unders

Hands in Front of Hips

When hands widen out or rise up the body, the rope elevates off the ground and forces athletes to bring the knees up to clear the jump. Placing the hands slightly in front of the hip bones will make sure the rope has enough slack on the ground to pass under the feet.

Consistent Jump

When the height of the jump varies during the workout, it makes it a much more difficult task for our brain to synchronize hands and feet. Having a steady jump straight up in the air will lead to better timing and rhythm on both single unders and double unders

Walking Lunge

Wide Base

There is sometimes the tendency for feet to come together at the top of each lunge repetition. In the many movements we perform on a daily basis, we know that feet together is not a position we use for any them. At the top of each repetition, looking for feet to be somewhere between our squat and deadlifts stances.

Shin Vertical

Find the ideal shin position on every rep today. When athletes step out into the lunge, their front shin should be vertical. The step out is often too short and results in the knee driving out over the toe. Stepping out further typically corrects this fault.

Deadlift

Lats On

During movement prep, have athletes hold the bar on their mid shin or at the top of the knee. Cue them to relax their arms and let the bar swing away. Now cue them to pull the bar back into the body. Repeat for several reps. Being aware of the role the lats play in the deadlift will help athletes keep the bar tight to the body and stay in a safe pulling position during the workout.

Practice Round #1

15 Double Unders

30’ Walking Lunge

5 Deadlifts (Lighter Weight)

200 Meter Run

100 ft. Crab Walk

100 ft. Straight Leg Bear Crawl

then…

5 Wall Walks

10 Active Spidermans with T-Rotation

4 Wall Walks

8 Active Spidermans with T-Rotation

3 Wall Walks

6 Active Spidermans with T-Rotation

2 Wall Walks

4 Active Spidermans with T-Rotation

1 Wall Walks

2 Active Spidermans with T-Rotation

followed by…

Banded Shoulder Distraction – 1:00 Each Side

Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Bench Press

Hands

Hands should start just outside the shoulders. Narrow grip utilizes mostly triceps while a wide grip puts the shoulder in a more susceptible position for injury. Wrapping the thumb all the way around the bar also creates the safest position possible, especially when holding onto the bar for maximum repetitions.

Shoulders

Think about maintaining proper standing posture, just laying on a bench. Pinching the shoulder blades back places the rear deltoids on the bench, creating a stable platform and placing the shoulders back in the socket. This is a safer and more stable position for the athletes to press from.

Glutes

Flexing the glutes is one of the many factors in creating a stable base to press from. Although we are flexing here, we want to be sure to avoid arching the back. Maintaining a natural lumbar curve will ensure safety of the movement.

Feet

The feet set the tone for the bench press. Pressing the feet into the ground while thinking about spreading the floor keeps the whole body active and helps generate as much power as possible into the bar.

On the Way Down

As the bar lowers, thinking about breaking the bar in half. This helps place the elbow in an ideal position and externally rotates the shoulder. Here we are able to recruit the triceps, create power and torque, and keep the shoulders in a safe position.

6 Bench Press (50% weight)

3 Strict Pull-ups

then…

AMRAP 4:00, rest 4:00:

400 Meter Run

21/15 Calorie Bike

Max Power Snatches (95/65)

AMRAP 4:00:

400 Meter Run

15/10 Calorie Bike

Max Power Snatches (115/80)

Substitution for the run:

500/400 Meter Row

Quad Stretch

Knee to Chest

Soldier Kicks

Cradle Stretch

Side Lunge

Walking Samson

Walking Spiderman

3 Air Squats + Broad Jump

Toe Walk

Heel Walk

Side Shuffle

High Knees

Butt Kickers

followed by…

Power Snatch

Burgener Warmup

With PVC pipes, performing 5 repetitions of each movement of the Burgener Warmup. This warmup is useful in teaching and reinforcing the basic concepts of the Olympic Lifts.

1. Down and Up


Working on aggressive extension of the ankles, hips, and knees with the down and up. This “triple extension” is what creates elevation on the bar and allows it to become weightless so that athletes may pull themselves under.

2. Elbows High and Outside

In the snatch, the arms do not bend until the previous step is completed. Triple extension must happen before the arms bend. Working on this timing as well as keeping the bar close. The funny thing about this step is that the arms are never actually involved in an upward pull, rather they work to pull the athlete under the barbell during the weightlessness of the bar.

3. Muscle Snatch 


In an extension of the elbows high and outside, the muscle snatch works on an aggressive punch up to the finish position overhead. There is no rebending of the knees during the muscle snatch.

4. Snatch Lands 


Solidifying the jumping and landing positions here. With the bar locked out overhead, athlete will dip and drive with the hips, landing in a quarter squat. This teaches the athlete the proper footwork for receiving the snatch.

5. Snatch Drops

Starting in the same position as snatch lands. However, on this step we are removing the dip and drive and landing in a full squat. Without the dip and drive, speed and tightness are an important factor of the snatch drop.

6. Hang Power Snatch 


Putting it all together with the hang power snatch. Working from the high hang position for these repetitions.

Give athletes 3 minutes to build to opening weight and place weights for rounds two and three near their barbells. Running through three easy practice rounds to feel out these weights. Not for time, rather for quality. Changing weights between each round.

50 Meter Run

5 Calorie Bike

5 Snatches (75/55)

50 Meter Run

4 Calorie Bike

4 Snatches (95/65)

1 Minute Easy Row

1 Minute Active Spidermans

:45 second Medium Row

:45 seconds Push-ups to Down Dog

:30 second Faster Row

:30 seconds Air Squats

followed by…

Front Rack Stretch – 1:00

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Box Jumps-Focus Point:

Full Extension

Coming off the thrusters, the legs will be little more fatigued heading into the box jumps. Reaching full extension with the hips as well as using the arms for momentum will make this reps more consistent and manageable. The more extension here, the higher we can catch these on the landing. What often happens when fatigued on box jumps is athletes bring the knees up without fully extending the hips, landing lower in a squat. Catching high will help save the legs for the remainder of the workout.

Movement Prep:

10 seconds low hops

10 seconds high hops

3 Step Ups/Step Downs (each leg)

3 Jump Ups/Step Down

3 Box Jumps

Row-Focus Point:

11 O’Clock Lean Back

An exaggerated lean back at the finish often means that shoulders are diving back too far too early, resulting in a loss of power. Thinking of the torso and hands on a clock, the lean should be subtle, finishing at about 11 o’clock. We are rowing with feet on top of the straps in movement prep to drill this pattern in. If athletes lean any further past 11 o’clock , they will quite literally fall off the seat. Putting the emphasis into the front half of the row will minimize lean and maximize power.

Toes to Bar-Focus Point:

Find Hollow and Arch

The better athletes can find tight hollow and arch positions today on the toes to bar, the more powerful and consistent these reps will be. The arch is typically the harder position to find, with the chest through and heels back with feet tight. Getting to this position creates more tension and better rhythm. Holding these positions of the floor before heading to the bar.

Movement Prep:

:20 seconds Hollow Hold

:20 seconds Arch Hold

followed by…

5 Scap Pull-ups

5 Kip Swings

5 Knees to Chest

5 Toes to Bar

Thrusters-Focus Point:

Squeeze and Breathe

Similar to the Box Jumps, reaching full hip extension before pressing with the arms will lead to more consistent sets and less shoulder fatigue. Think of aggressively squeezing the glutes on every repetition. Pairing this with a exaggerated breath out at the top maximizes efficient of the thruster.

With lighter weight:

5 Thrusters

5 Box Jumps

5 Calorie Row

5 Toes to Bar

1 minute easy bike

10 Sit-ups

10 Push-ups

10 Air Squats

:45 seconds medium bike

8 Sit-ups

8 Push-ups

8 Air Squats

Couch Stretch – 2:00 Each Leg

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Pigeon Pose – 2:00 Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Cobra Pose – 1:00

Lying face down on the floor, raise your upper body off the floor trying to extend your arms fully while keeping your belt line on the ground. Keep your hands under your shoulders and try to raise your chin and look up towards the ceiling.

200 Meter Run

10 Air Squats

10 Spidermans

10 Push-up to Down Dog

10 Medicine Ball Squats

10 Medicine Ball Deadlifts

10 Medicine Ball Push Press

followed by…

Pigeon Pose – 1:00 Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Relax the arms

At the top of the movement, athletes frequently leave their hands straight overhead after throwing the ball to the target. Leaving the arms in the air over the course of many repetitions increases the time under tension and causes extra fatigue. After launching the ball upward, have athletes relax the arms back down to the front rack position to receiving the medicine ball for the next repetition. This will enable athletes to hold on for larger sets on both the wall balls and gymnastics movements.

Prepping the movement below, resting between. At each of these movements, give the athletes one thing to keep in mind that builds towards the big picture of the wall ball.

5 Front Squats

5 Push Press

5 Thrusters

5 Wall Balls

Burpee Box Jump Over

Rhythm

Finding an almost “choreographed” rhythm today with footwork on the burpee box jump over. Whether stepping up or jumping up out of the burpee, the goal should be to find a robotic groove that minimizes the amount of steps being taken before getting on top of the box. Finding this rhythm will also assist in finding a pace that athletes know they won’t slow down on for all 20 repetitions.

Deadlifts

Shins Vertical

A vertical shin on the deadlift keeps that bar as close to the body as possible. The closer the weight is to the center of the body, the better the back position will be while executing the lift. Pressing the butt back and shoulders forward at the top of the deadlift will create this vertical shin. Often the knees shoot forward first and create a difficult bar bath to the floor and a less than ideal starting position for the next repetition.

Press Through the Floor

Instead of thinking about pulling off the floor, think “press through the floor”. This creates a great deal of power with the legs and keeps from overusing the back muscles.

Movement Prep

5 Hip Hinge Deadlifts (Hip to Top of Knee)

5 Full Deadlifts

200 Meter Run

Line Drills:

Quad Stretch

Knee to Chest

Cradle Stretch

Solider Kicks

Side Lunge

Walking Samson

Walking Spidermans

High Knees

Butt Kickers

Skipping

rest 5:00

AMRAP 5

First 35/25 Calorie Row

Then complex* for remainder of time (115/65)

rest 5:00

AMRAP 5

First 20/15 Calorie Row

Then complex* for remainder of time (135/95)

*Complex consists of 3 Power Cleans, 3 Front Squats, 3 Push Jerks

The third power clean may not be squat cleaned as the first front squat repetition. Athletes must stand to full extension after their last power clean before beginning the front squats.

1 Minute Slow Row

20 Knuckle Draggers* (10/side)

10 Air Squats

*one foot in front with toe up, drag knuckles towards ground

:45 seconds Medium Row

10 Active Spidermans (5/side)

10 Air Squats

:30 seconds Faster Row

10 Push-up to Down Dog

10 Air Squats

followed by…

Front Rack Stretch – 1:00

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1:00

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

Row

Arms Long

Keeping the arms long through the drive phase will maintain “core to extremity” movement and generate a good amount of power. Chances are if the arms are bending early on the rower, they will also bend early on the cleans. Over the course of every pull and every clean, that can be a significant amount of power lost and place unnecessary fatigue in the arms. Set the tone on the rower by driving with straight arms and finishing with a small pull.

Power Clean

Sponges

We’ve used the cue “close the armpits” before when pulling from the floor. Today, we are looking to accomplish a similar task in keeping the bar close. Pretend that there are wet sponges placed under your arms between the rib cage and the armpit. Visualizing squeezing out those sponges throughout the pull will help keep the bar close during every phase of the pull.

Power Clean not Power Lean

Big Focus on the receiving position today. Thinking about using the legs as shock absorbers when catching each power clean repetition. What often happens in the receiving position is that knees and hips drive way forward with the shoulders leaning back. This places a good bit of that force into the lower back and the knees as opposed to absorbing it with the hips, midline, and legs. In the catch, hips are back and elbows are high.

Front Squat

Elbows

Utilizing a loose fingertip grip will help keep the bar in an ideal front rack position. After the third power clean, adjust the bar and grip if necessary to get the majority of the steel sitting on the shelf created by the shoulders. The bar and the weight is best balanced when sitting directly in the middle of the body. When elbows begin to drop, the barbell appears heavier and the back will round to compensate for the weight traveling forward of the center of mass.

Movement Prep:

5 Pausing Front Squats

Push Jerk

Dip

The dip is arguably the most important part of the lift, as it sets athletes up to receive the bar in a good position or a bad position. Focusing on where the forearms are pointed during the lift can be a helpful indicator of where the bar will end up at the end. Positioning the elbows slightly in front of the bar will aim our forearms right over the middle of our body. Often the chest and elbows drop during the dip, causing the bar to travel forwards. Maintaining the original line of action throughout the whole dip will make it more likely that the bar ends up exactly where athletes want it.

Drop and Punch

With the push jerk coming at the end of each complex, dropping the shoulder down and aggressively punching up after reaching full extension will allow for each repetition to be caught with a locked out elbow. Pressing these repetitions out earlier in the workout with lighter weights will almost guarantee the same at heavier loads. In the practice rounds and with the lighter barbells, making this a major focus will carry those good movement patterns to the heaviest bar.

Movement Prep:

10 Second Hold Receiving Position

10 Second Hold Dip Position

short break

2 Strict Press

2 Push Press

2 Push Jerk

followed by…

Touching all three weights for practice rounds today, with a short transition between to change out weight. Great opportunity to confirm weights for each round, evaluate movement patterns, and iron out strategy on the barbell.

First Weight:

3 Calorie Row

3 Power Cleans

3 Front Squats

3 Push Jerks

_

Second Weight:

2 Calorie Row

2 Power Cleans

2 Front Squats

2 Push Jerks

_

1 minute easy bike

10 Sit-ups

10 Push-ups

10 Air Squats

:45 seconds medium bike

8 Sit-ups

8 Push-ups

8 Air Squats

Couch Stretch – 2:00 Each Leg

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Pigeon Pose – 2:00 Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.