Author: WodUp

A. Speed Limit

AMRAP 15:
Buy-In: 100/80 Calorie Assault Bike

Directly Into…

Max Rounds:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-upsScoring: Not Scored

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Easy Bike
Banded Good Mornings [Video](https://youtu.be/qS2PveiBtpM)
Box Step-ups

Moderate Bike
Banded Pull Aparts [Video](https://youtu.be/mfd6p5Pety8)
Lateral Box Step-ups (15 Seconds Each)

Faster Bike
Banded Pass Throughs [Video](https://youtu.be/9yTcC5vMneo)
Lateral Hops Over Band

## Body Positions
### 30-20-10
Hollow Hold Seconds [Video](https://youtu.be/EJvFiNvuuXw)
Arch Hold Seconds [Video](https://youtu.be/uHWynZ3tmvU)

# MOBILITY (12:00 – 15:00)
## Pigeon Pose on Box: 1 Minute Each Side
[Video](https://www.youtube.com/watch?v=zKB6E1LXnWs)

## Child's Pose on Box: 45 Seconds
[Video](https://www.youtube.com/watch?v=8pBHQc_1Tog)

# TEACHING (15:00 – 25:00)
## BURPEE BOX JUMPS
### Lunge or Leap
Today we have burpee box jumps, not overs, which means we are staying on the same side of the box for all 8 reps. In getting off the box, there are two common options, each having their own set of pros and cons. The first would be to lunge or step off the box. Taking one big step back off the box makes it easy to get right into the burpee portion of the movement while maintaining a steady rhythm. This is also the safer option for the calves and achilles. The other option would be to leap or jump off. Jumping off is a little more risky and taxing on the breath, but can be a faster cycle time. No matter the option we choose, we want to avoid the extra steps that occur when the feet come down too close to the box, causing us to then have to take another big step back into the burpee.

### Movement Prep
30 Seconds Frog Hops [Video](https://www.youtube.com/watch?v=VoIEWe3UfCY)
30 Seconds Box Jumps + Step Down (Lower Box)
_
3 Burpee Box Jumps (Lower Height)
_
3 Burpee Box Jumps (Workout Height)

## CHEST TO BAR PULL-UPS
### Root the Cause
The Chest to Bar Pull-up is the most complex of all the pull-ups we do. There are several components of the movement that athletes tend to struggle with the most. Today, we'll touch on each of these parts, with the goal being to address the sticking point for the majority of athletes in class. The four areas we'll cover are:
1. **Body Position:** Being able to consistently move between a tight hollow and arch
2. **Grip & Hand Placement:** Establishing a secure grip with the hands at proper width
3. **Hip Extension:** Using the lower body to create elevation before pulling with the arms
4. **Pushing Away:** Maintaining a rhythm to the kip swing by pushing the bar away at the top of each rep

***Take a look at the daily video for a visual on today's teaching point. ***

### Movement Prep
20 Second Hollow Hold on Bar
20 Second Arch Hold on Bar
_
10 Scap Pull-ups [Video](https://youtu.be/ORkwXCf7fko)
10 Kip Swings
_
1-3 Strict Pull-ups
_
5 Kipping Pull-ups
3-5 Chest to Bar Pull-ups (or Workout Variation)

### Movement Subs
* Reduce Reps
* Chin Over Bar Pull-ups
* Banded Chest to Bar Pull-ups
* Jumping Chest to Bar Pull-ups
* Ring Rows

# PRACTICE ROUND (25:00 – 30:00)
## 1 Round
8 Calorie Assault Bike
4 Burpee Box Jumps
4 Chest to Bar Pull-ups

# STRATEGY + WOD (30:00 – 60:00)
* Move at a moderate pace on the buy-in bike, one that allows you to get to the scored portion of the workout under control and ready to go
* With the goal being to move as much as possible during the 15 minutes, hold a pace on the opening bike that you think you could sustain for 15 minutes of work
* Once you get to the rounds of 8 and 8, the main priority is the chest to bar pull-ups
* 8 reps is right in that range where we can push for larger sets on the gymnastics movement
* Find a speed on the burpee box jumps that allows you to complete the chest to bar pull-ups in as few sets as possible
* Go a little slower than you want to on your opening round of burpee box jumps, as you can always get faster
* We would rather have the option to speed up instead of being forced to slow down
* If you're able to keeping moving on the burpee box jumps and minimize breaks on the chest to bar pull-ups, you maximize your potential to get work done
* If you do see yourself having to break the chest to bar pull-ups at some point, consider the following sets:
* **1 Set:** 8
* **2 Sets:** 4-4
* **3 Sets:** 3-3-2

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A. Every 3 minute for 54 minutes (3 rounds):

Minutes 1 – 3
– Max Calories of Rowing
Minutes 4 – 6
– Rest for 3 minutes
Minutes 7 – 9
– 3 Power Cleans
– 6 Push-Ups
– 9 Air Squats
Minutes 10 – 12
– Rest for 3 minutes
Minutes 13 – 15
– 3 Pull-Ups
– 6 Lunges
– 9 Kettlebell Swings
Minutes 16 – 18
– Rest for 3 minutes

Intervals/Endurance

Learn to find and keep medium to high sustainable pace.

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A. Alternating Sets: Alternating Front-Racked Barbell Lunge Step, Bent-Over Barbell Row

4 sets, for quality, of:
A1. 10-12 Alternating Front-Racked Barbell Lunge Steps @ 100%A2. 10-12 Bent-Over Barbell Rows

B. As Many Rounds and Reps as possible in 6 minutes:

– 8 Dumbbell Snatches
– 10 Wall Ball Shots
– 20 Alternating Single Arm Kettlebell Swings

C. Annie

50-40-30-20-10 Reps for Time:
– Double-Under
– Sit-Up

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A. Alternating Sets: Dumbbell Flat Bench Press, Ring Dip, Dumbbell Windmill

4 sets, for quality, of:
A1. 8 Dumbbell Flat Bench PressesA2. 8 Ring DipsA3. 10 Dumbbell Windmills

B. As Many Rounds and Reps as possible in 12 minutes:

– 8 Deadlifts
– 10 Toes to Bars
– Run 200 meters

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A. Barbell Complex

Build to a Heavy Complex:
1 Power Clean
2 Front Squats
3 Push JerksScoring: Not Scored

Spend 18 minutes to learn & build to a heavy set

B. Rack City

For Time:
10 Power Cleans (Medium Heavy)
50 Air Squats
10 Front Squats (Medium Heavy)
50 Air Squats
10 Push Jerks (Medium Heavy)
50 Air SquatsScoring: Not Scored

## DESCRIPTION & STIMULUS
* Before today's metcon, we'll have a chance to fine tune the barbell movements being performed in "Rack City" with a barbell complex
* The 6-rep complex is designed to be completed unbroken each time
* Build to something heavy for the day while maintaining quality of movement
* After the complex we have one round through for time in "Rack City"
* Choose moderately heavy barbell weights, but loads that allow you to keep each movement to 1 or 2 sets
* Use the same load for each movement, choosing your weight based off your limiting factor, which will likely be the Push Jerk
* The barbell starts from the floor for all movements
* Expecting this workout to take between 5-10 minutes to complete
* Make sure to stand to full extension at the top of the air squats, with shoulders – hips – knees – and ankles all in one straight line

## DAILY VIDEO
[Click Here](https://youtu.be/conkNLqwS3Y)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Active Samson [Video](https://youtu.be/jGVMgxjPORo)
Lateral Squats [Video](https://www.youtube.com/watch?v=RTlsrgLBxUU)

Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)
Air Squats

Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Air Squats with Arms Overhead

## 1 Minute Each
Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)
Single Leg Glute Bridges (30 Seconds Each Side) [Video](https://youtu.be/TQt2I73oL6Y)
Glute Bridge Walkouts [Video](https://youtu.be/gp4VBp8_WSY)

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)

# MOBILITY (12:00 – 15:00)
## Front Rack Stretch: 45 Sceonds
[Video](https://www.youtube.com/watch?v=dg4ckXN2gqE)

## Wrist Stretch: 45 Seconds
[Video](https://www.youtube.com/watch?v=kjoVDajRxZ0)

## Front Squat Hold: 45 Seconds
[Video](https://www.youtube.com/watch?v=YGkF5eCEaUY)

# TEACHING (15:00 – 25:00)
## AIR SQUATS
### Grip the Floor
All of the movements in today's workout require a lot of balance. The goal for the barbell movements and the air squats is to stay balanced over the middle of the foot. One way to ensure good balance in the air squat is by gripping the floor with the front and back halves of the feet. Think about pushing the big toe into the ground and pushing the heel through the floor throughout the whole movement, which will help ensure there isn't too much bodyweight forward or back. This will also carry over nicely to the barbell.

### Movement Prep
5 Pausing Air Squats (3 Seconds in Bottom)
5 Back Squats

## POWER CLEAN + FRONT SQUAT
### Receiving Position
The receiving position of the power clean is very similar to the start of a front squat. One way we can nail down better mechanics when catching the barbell in the front rack for the cleans is to approach it similar to a squat clean. A movement we can use that blends the two together is the power clean + front squat. This is essentially a power clean where athletes pause in a quarter squat position, followed by a descent into full a front squat. Athletes will not stand tall after the power clean. ***Take a look at the daily video for a visual of this drill. ***

### Movement Prep
15 Second Quarter Squat Hold
5 Front Squats
5 Power Clean + Front Squat

## PUSH JERKS
### Get the Bar High
The push jerks allows athletes to drop back underneath the weight to receive the bar after launching it overhead with the legs. While it's easy to focus on a fast drop underneath the weight, we need to make sure we do get the bar high enough to begin with. We'll practice getting the bar as high as possible with the push press, where there isn't a re-bend of the knees allowed. Once we're used to jumping the weight high, getting underneath the barbell again is icing on the cake. ***Take a look at the daily video for a visual of this drill. ***

### Movement Prep
5 Push Press
15 Second Push Jerk Receiving Position Hold
5 Push Jerks
_
1 Power Clean
2 Front Squats
3 Push Jerks

# BARBELL COMPLEX (25:00 – 40:00)
* Athletes will have 15 minutes to build to a heavy complex of these 3 movements
* The 6-rep complex is meant to be completed unbroken
* It is helpful to group athletes up, which minimizes the amount of bodies moving at once, making it easier for coaches to see and correct movement
* Ensure that athletes stand to full extension following the power clean, as we do not want to blend the cleans and front squats together

# PRACTICE ROUND (40:00 – 45:00)
## 1 Round
2 Power Cleans
4 Air Squats
2 Front Squats
4 Air Squats
2 Push Jerks
4 Air Squats

*Performed with Workout Weight*

# STRATEGY + WOD (45:00 – 60:00)
* The small rep number and moderate weights on the barbell movements are right in that range of being able to push for big, maybe even unbroken sets
* Having the air squats after the barbell is also a good incentive to push the pace
* Let's try to complete the 10 reps on the barbell in the most efficient way possible, which is dependent on the movement
* Singles or small sets may be the best option on the cleans
* However, since we start the workout on the cleans, it might be a movement that athletes can move through in 1-2 sets
* Since the front squats and jerks start on the shoulders, unlike the power cleans, try to complete the 10 reps in as few sets as possible
* While big sets on the barbell is the main priority, our second focus is air squat speed
* If you know you're going to need a little more time to "recover" for the barbell, slow down the cycle time of your air squats
* If you're confident in going 10 reps unbroken, let's try to add some speed to the air squats and get to the barbell faster
* No matter what the approach is, try to make your last 50 air squats your fastest set, as there is nothing to follow

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A. Spike Ball

3 Rounds:
30m Walking Lunge /
30 Slam Balls (20/15)
30m Walking Lunge
30 Slam Ball Squats (20/15)Scoring: Not Scored

* Working through 3 rounds of 3 movements to finish out the week
* We expect this slam ball and body weight workout to take somewhere between 12-18 minutes to complete

## LUNGES
* There is no weight used on these 100 foot lunges, only the body weight
* Ensure two main standards on this movement:
1. The back knee makes contact with the ground
2. The hips reach full extension between each step
* For athletes with knee pain or injuries, reverse lunges in place may be more forgiving on the joints
* In this case, complete 30 reps total, alternating legs every rep

## SLAM BALL MOVEMENTS
* Choose a weight for the slam ball that allows you to complete each movement with no more than 1 break
* **Slamball:** [Demo Video](https://youtu.be/KXCO6_6CAlc)
* **Slam Ball Squat:** Hold the Ball Wherever is Most Comfortable
* If unable to use a slam ball, complete Russian Kettlebell Swings and Kettlebell Goblet Squats

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A. Group Hug

25 min amrap (Partner )
6 bare complex
20 push ups
20 bent over rows
20 lying leg rises
20 box jumps
20 double unders /40 singlesScoring: Not Scored

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A. Ab-sured

On the 3:00 x 6 Rounds:
24 AbMat Sit-ups
16/12 Calorie Bike/Row or 200m Run
5 Front Squat

*Build in Front Squat Weight*Scoring: Not Scored

* Combining strength and conditioning in today's interval workout
* Over the 6 rounds, we'll build to a heavy set of 6 barbell strict press
* Every 3 minutes, athletes will quickly work through the sit-ups and bike calories before getting a shot on the barbell
* There is no score as far as time goes, but the 3-minute windows are there to keep the sense of urgency high
* Our score today is the heaviest set of 6 strict presses completed
* These rounds are ideally completed in less than 2:30, giving athletes time to rest and change out barbell weights
* Adjust reps or calories as needed to preserve rest

## BARBELL STRICT PRESS
* The barbell will start from the floor, meaning it should be a weight athletes can clean
* These 6 reps are designed to be completed unbroken
* There is the option to stay at the same challenging load across or to build in weight every round
* Plan out the weights and plates you'll need beforehand, which makes these rest periods between intervals more efficient

## ASSAULT BIKE
* The bike calories are designed take around 1 minute to complete
* Adjust calories or intensity as needed to get done in this time frame
* If you're short on bikes, stagger heats by 2 minutes
* If unable to Assault Bike, complete one of the following:
* Equal Calorie Bike Erg, Echo Bike, or Row
* 24/16 Calorie Schwinn Bike
* 200 Meter Run

## DAILY VIDEO
[Click Here](https://youtu.be/2c8XvMxOwPY)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 3 Minute Bike
**Minute 1:** Easy
**Minute 2:** Moderate
**Minute 3:** Faster

## 45 Seconds Each
Upper Back Foam Roll
Banded Pass Throughs
Banded Pull Aparts
Banded Y's
Banded Strict Press

***See Banded Warmup Series Demo [Here](https://youtu.be/TSoXLYScjJo)***

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)

# MOBILITY (12:00 – 15:00)
## Barbell Thoracic Opener: 90 Seconds
[Click Here](https://www.youtube.com/watch?v=AGoQN4GtT_U)

# TEACHING (15:00 – 30:00)
## ABMAT SIT-UPS
### Hips Down
The reason we use the AbMat instead of doing sit-ups to the floor is to enable the abdominal muscles to fully flex and fully extend on each rep, allowing for a greater range of motion and a more effective stimulus. It's important as we're doing these sit-ups to keep the hips on the ground just in front of where the AbMat meets the floor. If we sit on the pad or the hips come off the ground on the lay back, we lose out of some of the benefit of the movement because of this lower body motion. While we can definitely use the arms for assistance, make sure that the hips stay glued to the ground throughout the sit-up.

### Movement Prep
10 Slow AbMat Sit-ups
5 AbMat Sit-ups

## STRICT PRESS
### Midline
On any pressing movement, the goal is to keep a straight line from head to toe throughout the whole range of motion. This straight line in the strict press means we've kept our spine neutral, allowing the shoulders to do all the work like the movement intended. Let's be aware of staying rock solid from the head during these presses. We'll go through some dumbbell exercises beforehand that will help us better feel out a neutral spine position when we press weight overhead. We can then carry this over into the barbell strict presses, especially as the weight gets heavier under fatigue. ***See the daily video for a visual of this strict press progression.***

### Movement Prep
*20 Seconds With Light Dumbbell:*
* Kneeling Single Arm Dumbbell Strict Press (Each Side)
* Standing Single Arm Split Strict Press (Each Side)
* Standing Single Arm Strict Press (Each Side)
_
* Barbell Strict Press (Empty Barbell)
* Barbell Strict Press (Very Light Weight)

*Athletes can take the rest of the allotted time to plan out their weights and feel out the loads for at least the first 3 rounds*

# PRACTICE ROUND (30:00 – 35:00)
## 1 Round
9 AbMat Sit-ups
6 Calorie Assault Bike
3 Barbell Strict Presses

*Performed with Opening Weight*

# STRATEGY + WOD (35:00 – 60:00)
## GENERAL
* The first thing athletes should do is plan out the weight jumps they are looking to make during the workout to make for easy transitions
* Keep in mind that we want to build to a heavy set of 6, but keep each round unbroken
* Let's aim to really challenge ourselves on the bike today, holding a faster pace, but one that is also realistically sustainable over the six rounds
* The movements that surround the bike, the sit-ups and strict press, don't get the heart rate up too much and are pretty much have a ceiling on how fast we can go
* For this reason, the biggest bang for your buck is in pushing the bike to get to the barbell quickly
* While there is no score for time, a strong effort on the bike is what gets us the best overall workout today
* Breathe through the sit-ups, crush the bike, and go for an unbroken set of strict press

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Intervals/Endurance

Learn to find and keep medium to high sustainable pace.

A. Every 3 minute for 54 minutes (3 rounds):

Minutes 1 – 3
– Max Calories of Rowing
Minutes 4 – 6
– Rest for 3 minutes
Minutes 7 – 9
– 7 Front-Racked Barbell Reverse Lunges
– 7 Pull-Ups
Minutes 10 – 12
– Rest for 3 minutes
Minutes 13 – 15
– 20 Double-Unders
– 10 Kettlebell Swings
– 5 Burpees
Minutes 16 – 18
– Rest for 3 minutes

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A. Alternating Sets: Shoulder Press, Prowler Push, Lying Dumbbell Tricep Extension

4 sets, for quality, of:
A1. 6-10 Shoulder Presses @ 100%A2. Prowler Push 30-60 metersA3. 8-10 Lying Dumbbell Tricep Extensions

B. As Many Rounds and Reps as possible in 10 minutes:

– 5 Clean Grip Deadlifts @ 225/185 lbs
– 10 Push-Ups
– 15 Box Jumps

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