On the Minute x 9 (3 Rounds):
Minute 1 – Strict T2B
Minute 2 – GHD static Hold – Belly Up (supine)
Minute 3 – Banded Good Mornings
*On all movements, we are not tracking a score or rep count. Moving for technique and sound movement, and not for intensity. 2-3 sets in each minute fits very well.
4 Rounds for Time:
200m Run
8 BMU
200m Run
12 DB Power Snatches (70/50)
A. Every 90 sec for 9 minutes (6 sets)
Power Clean+Jerk Dip+Jerk
Sets 1-2 @ 70% of 1RM PC
Sets 3-4 @ 75% of 1RM PC
Sets 5-6 @ 80% of 1RM PC
B. “DeHart”
4 AMRAP
1 PC 135/95
1 Thruster
1 S2O
C. Not For Time
1 min Light Row + 60% of Max Reps HSPU
1 min Light Row + 50′ HS walk
1 min Light Row + 50% of Max Reps HSPU
1 min Light Row + 50′ HS Walk
1 min Light Row + 40% of Max Reps HSPU
1 min Light Row + 50′ HS Walk
D. Run DMC
4 Rounds
200m Run
4-3-2-1 RC
200m Run
7 Devil Press (50s/35s)
FOR TIME
50 push-ups
50 K2E
50 ab mat situps
50 cal bike
Stamina Squats
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 63% of 3 Rep Max Back Squat
*or a 3% increase from last weeks weight (for most this will be adding 5-10lbs), and as a refresher, USE ONLY ONE WEIGHT FOR ALL THE LIFTS. Enter that one weight into wodify.
Do not change the sets and reps. We are just wanting to see the weight you used across all sets and reps for this complex.
21-15-9
Clean, 135# / 95#
Ring Dips
***SQUAT CLEANS
We are looking for a weight you can squat clean 12+ reps unbroken when you are fresh.
Scale for Ring Dips is using a band or dips from a box or bench.
Dynamic Mobility, Activation and Warm-Up
T-Spine Pulse on Bench x 60 seconds
and then …
Deep Squat Progressions x 5 reps
Banded Pass Thrus in a Squat x 15 reps
and then …
Two sets of:
Incline Dumbbell Y, T, W x 5 reps
Scap Push-Ups x 10 reps
Rest as needed
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving Position x 5 reps
Build over the course of the three sets.
Followed by….
Every 75 seconds, for 5 minutes (4 sets):
Snatch Push Press + Overhead Squat x 1 rep
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch + Hang Squat Snatch x 1 rep
*Sets 1-2 @ 65% of 1-RM Power Snatch
*Sets 3-4 @ 70% of 1-RM Power Snatch
*Sets 5-6 @ 75% of 1-RM Power Snatch
C.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Back Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80% (50+: 1 rep @ 78%)
*Set 5 – 1 rep @ 82.5% (50+: 1 rep @ 80%)
Followed by…
One set of:
Back Squat x 3 reps @ 82.5% (50+: 3 reps @ 80%)
(no tempo prescription)
D.
35-54:
Against a 3 minute clock, complete for max reps:
50 Double-Unders*
15 Chest-to-Bar Pull-Ups
20/24″ Burpee Box Jump-Overs x Max Reps
Rest 3 minutes; repeat for three sets.
*If you don’t have double-unders then you can do 100 single-unders or, if you have a some double-unders, then devote 60 seconds to getting as many double-unders as possible*
Additional Session (Please add this session in if you have the time and/or your body can handle a little more volume)
Every 3 minutes, for 30 minutes (10 sets) for max calories:
30 seconds of Assault Bike
Note results for all ten sets and look for inconsistencies and critical drop off.
WARMUP:
3 Sets
30sec Superman hold
10 Tall Kneeling Landmine Twist/side
5/leg Split Stance Dumbbell RDL 3010
Rest as needed between sets
A) BACK SQUAT
31X1; 2.2.2; (3 sets of 2 with 15sec break between each with bar on rack for total of 6); rest 2-3mins x 3 sets
*This form of set prescription is called a cluster set. The cluster of 2’s yields a total of 6 reps per set.
B1) KETTLEBELL FRONT RACK FRONT FOOT ELEVATED SPLIT SQUAT
2-4″ step; 2121; 4-6/leg; rest 60sec x 3 sets
B2) SINGLE ARM FARMERS CARRY
30m/arm; rest 60sec x 3 sets
*Do not lean to one side. Attempt to stay vertical and control your steps.
C1) SEMI SUPINATED STRICT RING PULL UP
21X2; 3-5reps; rest 60sec x 3 sets
*Use assistance as needed and hold the pause this week longer at the top
C2) SINGLE LEG RING PLANK
30-40sec/leg unbroken; rest 60sec x 3
D) 3-4 SETS – FOR QUALITY
15 Hammer Curls 1010
20sec L-Sit on Parallettes
*If you have time and you are moving efficiently in these two movements then continue to 4 sets!
7 Rounds
1 min T2B
1 min Power Snatches (75/55)
1 min Thrusters
1 min Cal Bike
1 min Rest
One works, one rests.
4 Rounds:
9 Back Squats – 70% of 3RM Back Squat
*In this stamina squat session, we are moving for time. Rest as needed between sets.
If athlete does not have a 3RM, they can work to a 3RM instead of this stamina piece as we will need that number in the weeks to come.
3 Rounds
40/30 Cal Row
20 burpee to plate
10 tire flips
25 min AMRAP
200m Run
10 strict press
200m run
10 front squats
200m run
10 deadlifts
60 AMRAP with a Partner
17 Power Cleans 135/95
75 Air Squats
Strip bar. Partner A takes bar 200m. Partner B takes one bumper plate 200m. Partner A takes other bumper plate 200m.
Divide power clean and air squat reps however
Only 1 class on the 4th of July at 10am. Come in your best red, white and blue outfit and stay after for some volleyball, drinks and snacks!
Barbell Cycling – Snatch
On the 2:30 x 5 sets
3 Position Power Snatch
3 Position Squat Snatch
Barbell load 55% of 1rm Snatch
This complex involves a total of 6 reps:
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor)
This is the first iteration of this complex, and we will be repeating so, upping our percentage from today’s 55%. It is designed to be on the lighter side, so that we can work on our cycling positions and speed on the bar.
On the 4 minutes x 5 rounds:
9 Box Jump Overs (30/24)
12 DB Front Squats (50s/35s)
12/9 Cal Bike
Score is slowest round of the five.
