A. Alternating Sets: Barbell Bench Press, Prowler Push
4 sets, for quality, of:
A1. 10-12 Barbell Bench Presses @ 100%A2. Prowler Push 30-60 meters
B. Part Time
2 Rounds:
12 Lateral Dumbbell Burpees
12 Pull-ups
12 Alternating Dumbbell Snatches (70/50)
20/15 Calorie Row/Bike / 200m RunScoring: Time (lower is better)
* We'll complete two couplet workouts with no rest between
* All 3 rounds of the burpees and pull-ups should be completed before moving on to the snatches and bike
* Expecting this conditioning piece to take around 12-20 minutes to complete
## BURPEES
* The burpees are to be completed lateral over the dumbbell
* There is no need to stand to full extension, but the feet should pass over the top of the dumbbell each time
## PULL-UPS
* Choose a variation or rep scheme that allows you to complete the 21 reps in at least sets of 3-5 during the workout
## DUMBBELL SNATCHES
* Alternate arms every rep, completing 6 on each side
* This should be a slightly heavier weight, but something that you could complete at least 12 reps unbroken when fresh
## BIKE
* If short on bikes, stagger heats by 2 minutes
* If unable to Assault Bike, complete one of the following:
* Equal Calorie Echo Bike, Bike Erg, or Row
* 30/21 Calorie Schwinn Bike
* 400 Meter Run
## DAILY VIDEO
[Click Here](https://youtu.be/ueitbF2BqoA)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Easy Bike
Active Spidermans [Click Here](https://youtu.be/tGxCop_0yRQ)
Single Arm Dumbbell Strict Press (30 Seconds Each Side)
Moderate Bike
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Single Arm Dumbbell Row (30 Seconds Each Side)
Faster Bike
Inchworm to Push-up [Click Here](https://youtu.be/Et0WRT6Q3sA)
Single Dumbbell Goblet Reverse Lunges
## Body Positions
30-20-10:
Hollow Hold Seconds
Arch Hold Seconds
Front Plank on Hands Seconds
*Warmup Performed With Single Light Dumbbell*
# MOBILITY (12:00 – 15:00)
## Couch Stretch: 45 Seconds Each Side
[Click Here](https://www.youtube.com/watch?v=Lv-w40pllco)
## Banded Lat Stretch: 45 Seconds Each Side
[Click Here](https://youtu.be/3xhccdGXRLI)
# TEACHING (15:00 – 25:00)
## LATERAL DUMBBELL BURPEES
### Feet Over
The feet are required to travel up and over the top of the dumbbell instead of navigating around the weight. We can make this task easier by making sure to start each burpee with the feet in line with the front bell of the dumbbell. That way when we jump up, the feet are in position and ready to quickly hop over.
### Movement Prep
4 Lateral Dumbbell Burpees
## PULL-UPS
### Kick – Pop – Pull
Both the pull-ups and the dumbbell snatches in today's workout are core to extremity movements, which means we want the bigger muscles of the lower body to pass off to the smaller muscles of the upper body. If we're bending the arms early on one of these movements, it's likely that we may be doing it on both. On the pull-ups, we can think about kicking with the feet and popping the hips towards the bar before pulling with the arms. This creates the weightless moment and allows us to float through the air without relying on the arms too much.
***See the Daily Video for visual of the teaching point for the pull-ups and dumbbell snatches.***
### Movement Prep
1-3 Strict Pull-ups
5 Kip Swings
5 "Hip Pops"
3 Pull-ups
### Movement Subs
* Reduce Reps
* Banded Pull-ups
* Ring Rows
* Jumping Pull-ups
## ALTERNATING DUMBBELL SNATCHES
### Jump – Pull – Punch
It's the same idea on the dumbbell snatches as the pull-ups, expect here we are controlling and external weight instead of our body weight. What we can think about here is jumping with the legs to create the weightless moment before pulling the weight up and punching it overhead to lock it out.
***See the Daily Video for visual of the teaching point for the pull-ups and dumbbell snatches.***
### Movement Prep
*Each Side With Lighter Dumbbell:*
4 Deadlifts
4 Straight Arm Jumps
4 High Pulls
4 Strict Press
4 Alternating Dumbbell Snatches
# PRACTICE ROUNDS (25:00 – 35:00)
## 1 Round
*With Lighter Weight:*
6 Burpees Over Dumbbell
6 Chin Over Bar Pull-ups
6 Alternating Dumbbell Snatches
6 Calorie Bike
## 1 Round
*With Workout Weight:*
4 Burpees Over Dumbbell
4 Chest to Bar Pull-ups
4 Alternating Dumbbell Snatches (Workout Weight)
4 Calorie Bike
# STRATEGY + WOD (35:00 – 60:00)
## FIRST PART
* With a sneaky 63 pull-ups across the 3 rounds, we can think about breaking these up from the beginning to preserve our upper body pull
* Consider the following sets:
* **1 Set:** 21
* **2 Sets:** 12-9
* **3 Sets:** 7-7-7
* **4 Sets:** 6-5-5-5
* **5 Sets: **5-4-4-4-4
* **7 Sets:** 3's
* We'll always be moving on the burpees, so find a pace that supports your pull-up strategy
* If you know you'll need some more time to recover your pull, slow the burpees down and just keep moving
## SECOND PART
* The movement we'll always stay moving on during the second part, like the burpees in part 1, is the bike
* That being said, let's push to also stay moving as much as possible on the movement we would stop on – the dumbbell snatches
* Switching on the ground can be helpful when finding a rhythm with the heavier bell, but if you're able to, switching in the air is faster
* While we'll always be moving on the bike, it's not a throw away station, as we get a big calorie payoff for higher power outputs
* Try to start the bike fast each time to get that first calorie or two to tick off quickly, then settle into a moderate pace for the remaining calories