Personal Trainer & Functional Fitness in Bangkok
– Set 1 – @ 50%
– Set 2 – @ 60%
– Set 3 – @ 70%
– Set 4 – @ 80%
– Set 5 – @ 90%
– Set 6 – @ 95%
Rest as needed
– 6 Power Snatches @ 95/55 lbs
– 9 Burpees
– 12 Toes to Bars
5 sets, for quality, of:
A1. 3-6 Back Squats @ 100%Build to Heavy 6/3 reps in 15 mintuesA2. 3-6 Weighted Supinated Pull-UpsBuild to Heavy 6 or 3 Strict Chin Ups in 15 mintues
For Time:
50/35 Calorie Row/Bike or 400m Run
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50 Single Dumbbell Goblet Squats (50/35)
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50/35 Calorie Row/Bike or 400m RunScoring: Not Scored
AMRAP 20:
1 Round of "The Chief"
200 Meter Run
2 Rounds of "The Chief"
200 Meter Run
3 Rounds of "The Chief"
200 Meter Run
…
Continue to Add 1 Round Until Cap
_______________________
1 Round of "The Chief":
3 Power Cleans (135/95)
6 Push-ups
9 Air SquatsScoring: Not Scored
* Today we'll work through 200 meter runs and rounds of the Hero Workout ""The Chief""
* **1 Round of "The Chief":**
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
* The barbell should be a light-moderate weight that you could cycle for unbroken sets, but may opt for quick singles during the workout
* Choose a push-up rep number or variation that you can complete the 6 reps in 1-2 sets each round
* After each 200 meter run, the rounds of "The Chief" will increase
* Continue to add 1 round of "The Chief" until the 20 minutes is up
* Score this workout as total fully completed rounds + reps of "The Chief"
* **For Example:** If you finished all the rounds once you got to the "5 Rounds of The Chief", your score would be 15 Rounds (5+4+3+2+1)
* For simplicity, 200 meter runs will not count towards you score
## RUNS
* If unable to run, complete one of the following:
* 250 Meter Row
* 14/10 Calorie Assault or Echo Bike
* 400 Meter Bike Erg
* 20/14 Calorie Schwinn Bike
## DAILY VIDEO
[Click Here](https://youtu.be/scfcj_Cla6U)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 5 Minutes For Quality:
100 Meter Run
3 Inchworm to Push-ups [Click Here](https://youtu.be/Et0WRT6Q3sA)
6 Glute Bridges [Click Here](https://youtu.be/iRImeYTD2jU)
9 Slow Air Squats
## 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)
## Pec Stretch on Wall: 30 Seconds Each Side
[Click Here](https://www.youtube.com/watch?v=_Fo1Jva3tGc)
## Front Rack Stretch: 1 Minute
[Click Here](https://www.youtube.com/watch?v=dg4ckXN2gqE)
## Squat Hold: 1 Minute
[Click Here](https://www.youtube.com/watch?v=GSAp77tVH9k)
# TEACHING (15:00 – 25:00)
## AIR SQUATS
### Hips and Shoulders
The theme of all movement today is the hips and shoulders. On the air squats, let's make sure that athletes reach full lockout at the top of each rep by bringing the hips forward and the shoulders back. At the top, we're looking for a straight line from the head to the toes.
### Movement Prep
5 Slow Air Squats
5 Air Squats
## PUSH-UPS
### Hips and Shoulders
Proper push-ups involve the hips and the shoulders moving together throughout the whole range of motion. When athletes keep the hips too low or too high, it makes the movement easier by shortening the range of motion and by moving a lesser percentage of the body weight. If athletes need to modify the weight being pressed, they can elevate the hands to a box or do push-ups from the knees while maintaining full range.
***See the Daily Video for a Visual of the Push-ups and Power Cleans ***
### Movement Prep
15 Second Push-up Plank Hold (From Hands)
5 Push-ups
15 Second Bottom Push-up Hold
5 Push-ups
### Movement Subs
* Reduce Reps
* Hands on Box or Bench
* Knee Push-ups
## POWER CLEANS
### Hips and Shoulders
When pulling the bar off the floor, we're looking for the hips and the shoulders to rise together until the bar passes the knee. If the hips rise first, the bar stays put and we end up having to lift the weight with mostly the back from a long distance. If the shoulders rise first, we'll end up pushing the knees forward and making a tough bar path. ***See the daily video for a visual of the hips and shoulders moving together. ***
### Movement Prep
5 Clean Deadlifts
5 High Pulls
5 Hang Power Cleans
5 Power Cleans
*Build to Workout Weight*
# PRACTICE ROUNDS (25:00 – 35:00)
## 1 Round
*With Lighter Weight:*
100 Meter Run
1 Round of "The Chief"
## 1 Round
*With Workout Weight:*
100 Meter Run
1 Round of "The Chief"
# STRATEGY + WOD (35:00 – 60:00)
## GENERAL
* This workout is all about finding a way to stay moving
* We have a longer effort and increasing rounds
* It will feel like we can come out strong to start, because the rounds move quickly
* However, it's the rounds that aren't written in the workout description that truly count
* Once we get into the 4+ rounds of the chief is when this workout starts to get real
* Let's work hard and smart from the very beginning
## "THE CHIEF" + RUNS
* Within these rounds, we can find a place to push and place to pace
* If there is one station we can absolutely try to go with big sets, it's the push-ups
* There is no interference between the push-ups and any other movement, so try for unbroken sets if possible
* The movement that is up for debate is the power cleans
* While 3 is a small number that could be completed unbroken, singles might be the most consistent option across the board
* The air squats can help you go big on the cleans if that's the plan
* Slowing down the 9 air squats and catching your breath can then help you load up for an unbroken barbell set
* No matter what your initial strategy is, just find a way to not stop moving
* The runs go hand in hand with that thought – so run at the fastest pace that still allows you to crush the inside movements and helps you continuously move forward
3 Rounds:
14 Power Snatches (75/55)
14 Sit Ups
14 KB Swings
14 Box Jumps (24/20)
400m Run ( together )
3 Rounds:
14 Power Snatches (75/55)
14 Sit Ups
14 KB Swings
14 Box Jumps (24/20)
400m Run ( together )
3 Rounds:
14 Power Snatches (75/55)
14 Sit Ups
14 KB Swings
14 Box Jumps (24/20)
400m run Scoring: Not Scored
## POWER SNATCHES
* The power snatch comes from the floor and is designed to be very light
* This should be a load that you can complete ideally unbroken each set
## TOES TO BAR
* With a small number of reps each time, choose a variation or rep scheme that allows you to complete the 7 toes to bar in 1-2 sets each round
## BOX JUMPS
* With these being regular box jumps, let's stand to complete extension on top of the box at the finish of each rep
## BIKES
* If you're short on bikes, stagger heats by 3-4 minutes
* If unable to Assault Bike, complete one of the following:
* Equal Calorie Row, Echo Bike, or Bike Erg
* 800 Meter Run
* 75/50 Calorie Schwinn Bike
## DAILY VIDEO
[Click Here](https://youtu.be/sueP_7-nT1s)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Easy Bike
Active Spidermans [Click Here](https://youtu.be/tGxCop_0yRQ)
Sit-ups
Moderate Bike
Active Samson [Click Here](https://youtu.be/jGVMgxjPORo)
Hollow Hold [Click Here](https://youtu.be/EJvFiNvuuXw)
Faster Bike
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Arch Hold [Click Here](http://youtu.be/F0bQ8PiGa80)
## Box Jump Warmup
30 Lateral Hops Over Barbell
30 Seconds Box Step-ups
30 Seconds Box Jumps
## 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)
## Child's Pose on Box: 1 Minute
[Click Here](https://www.youtube.com/watch?v=8pBHQc_1Tog)
## Pigeon Pose on Box: 1 Minute Each Side
[Click Here](https://www.youtube.com/watch?v=zKB6E1LXnWs)
# TEACHING (15:00 – 25:00)
## TOES TO BAR
### Look Straight
During the kip, it is common to see athletes look way down towards the ground in the arch position. Looking down in the arch can limit the size of athlete's kip and restrict their breathing. Let's try to maintain a neutral gaze. Looking straight ahead throughout will help make it easier to breathe and open up the kip swing, which will help with the amount of power generated and the ease of the movement.
### Movement Prep
10 Scap Pull-ups [Click Here](https://youtu.be/ORkwXCf7fko)
5 Kip Swings
1-3 Strict Toes to Bar
5 Knees to Chest
3 Toes to Bar
### Movement Subs
* Reduce Reps
* Feet as High as Possible
* Knees to Elbows / Chest / Waist
## POWER SNATCHES
### Vertical Jump
While the box jumps in today's workout are both a horizontal and vertical jump, we want to keep the power snatch to a purely vertical. Any forward movement of the bar is wasted movement. One way we can do this is by working from the last checkpoint before the jump overhead: the high hang. This pocket position is a very similar torso angle to a vertical dip position of a push jerk. If we can pass through this checkpoint on each rep, we're looking at more efficient reps.
***See the Daily Video for a Visual***
### Movement Prep
Establish High Hang
5 High Hang High Pulls (From Pockets)
5 High Hang Power Snatches
_
3 Hang Power Snatches (Above the Knee)
5 Power Snatches
*Build to Workout Weight*
# PRACTICE ROUND (25:00 – 30:00)
## 1 Round
*With Workout Weight:*
5 Calorie Bike
5 Power Snatches
5 Toes to Bar
5 Box Jumps
5 Calorie Bike
# STRATEGY + WOD (30:00 – 60:00)
## SNATCHES AND TOES TO BAR
* We have a light weight and low reps on the barbell
* That being said, let's see if we can complete the power snatches in 1-2 sets
* The same goes for the toes to bar, as the smaller rep scheme enables us to push the limits for big or unbroken sets
* Try to go 7 straight or maybe even a quick 4-3
## BOX JUMPS
* Use the box jumps as your pacer in order to allow for bigger sets on the first two movements
* Since we're not holding onto anything on the box jumps, we can simply keep moving here, finding a pace that supports strong snatches and toes to bar
## BIKE
* Expect to spend around 2:30-4:00 minutes on the bike for the 50/35 Calories
* The main goal here is to keep the second bike the same speed with 10 seconds of the first bike
* If we're able to do that – there's a great chance we paced it out effectively
21-15-9 Reps for Time:
– Deadlift @ 225/155 lbs
– Handstand Push-Up
## 2 Minutes
Easy Row or Bike
## 1 Minute
Single Leg Glute Bridges (30 Seconds Each) [Click Here](https://youtu.be/TQt2I73oL6Y)
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Glute Bridge Walkouts [Click Here](https://youtu.be/gp4VBp8_WSY)
Front Plank on Hands
Alternating Bird Dogs [Click Here](https://youtu.be/yS3FoUwVV5E)
Inchworm to Push-up [Click Here](https://youtu.be/Et0WRT6Q3sA)
## 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 – 18:00)
## Lats Foam Roll: 1 Minute Each Side
## Barbell Thoracic Opener: 2 Minutes
[Click Here](https://www.youtube.com/watch?v=AGoQN4GtT_U)
## Wrist Stretch: 30 Seconds Each Direction
[Click Here](https://www.youtube.com/watch?v=kjoVDajRxZ0)
# TEACHING (18:00 – 30:00)
## HANDSTAND PUSH-UPS
## Tripod
The position of balance and strength we are looking to find here is called the tripod position. In this tripod position, there will be three points of contact with the ground, forming a triangle like shape. The three points of contact are the head and both hands. The head will be closest to the wall and serve the tip of the triangle. The hands will be at or just outside shoulder width and placed slightly in front of the head. It is common to see the hands next to the ears, which will make it more difficult to find a consistent stable position. The beginning of every good rep starts with a good tripod.
### Movement Prep
15 Second Handstand Hold on Wall
15 Second Tripod Position Hold
5 Kick Ups + Lower Downs (No Press)
1-3 Strict Handstand Push-ups
3-5 Handstand Push-ups
### Movement Subs (See Daily Video)
* Reduce Volume
* Feet on Box
* Pike Handstand Push-ups
* Double Dumbbell Seated Strict Press
## DEADLIFTS
## Head Position
Keeping the head and back neutral is a staple of a proper deadlift. Just like on the handstand push-up, one of the biggest faults we see is an arching of the neck. Tucking the chin into a neutral position keeps everything in one line, from the head to the lower back. We can visualize holding a lacrosse ball under the chin or wearing a neck brace. Where the body goes, the head goes. Lets aim to keep things neutral from the top of the head to the lowest point on the back.
We’ve gone over the PVC hinge drill in the past, which helps athletes find a neutral position throughout the spine. The three points of contact we are looking for are the top of the head, between the shoulder blades, and the lower back. If athletes lose any of these points of contact, they've also lost a neutral position. We can use this to help athletes find a solid position for their deadlifts. See below for a video demo.
### Movement Prep
1 Minute of Slow PVC Hinge Drill [Click Here](https://www.youtube.com/watch?v=aZCh6Xr2WCw)
30 Seconds Slow Deadlifts
*Build to Lighter Weight*
10 Slow Deadlifts
# PRACTICE ROUNDS (30:00 – 40:00)
## 1 Round
*With Lighter Weight:*
5-3-1
Deadlifts
Handstand Push-ups
## 1 Round
*With Workout Weight:*
3-2-1
Deadlifts
Handstand Push-ups
# STRATEGY + WOD (40:00 – 60:00)
* The round of 15 is the round we want to set ourselves up to thrive on today
* It's easy in round 1 to move through larger sets, but with only 6 less reps, the second round tends to be the most challenging
* Approach the first round of 21 in a way that allows you to maintain a similar rep scheme in the round of 15
* Early on in both of these movements, break before the muscles start to burn too much or your reps start to slow, as it will allow you to come back for your next set even quicker
* If there is one place we can look to push through that muscular burn, make it the round of 9
* Consider the following break-up strategies for each round:
* **Round of 21: **
* **1 Set:** 21
* **2 Sets:** 12-9
* **3 Sets:** 7-7-7 or 8-7-6
* **4 Sets:** 6-5-5-5
* **5 Sets:** 5-4-4-4-4
* **6 Sets:** 4-4-4-3-3-3
* **7 Sets:** 3-3-3-3-3-3-3
* **Round of 15**:
* **1 Set:** 15
* **2 Sets:** 8-7
* **3 Sets:** 5-5-5 or 6-5-4-
* **4 Sets:** 4-4-4-3
* **5 Sets:** 3-3-3-3-3
* **Round of 9:**
* **1 Set:** 1
* **2 Sets:** 5-4
* **3 Sets:** 3-3-3 or 4-3-2
* **4 Sets:** 3-2-2-2
* **5 Sets:** 3-2-2-1-1
AMRAP 5:
Mini Cindy
3 Pull Up
6 Push Up
9 Air Squats
Rest 5 Minutes
AMRAP 5
Row/Bike
Rest 5 minutes
AMRAP 5:
Mini Cindy
3 Pull Up
6 Push Up
9 Air Squats
Rest 5 Minutes
AMRAP 5
Row/BikeScoring: Not Scored
## STIMULUS
* In today's conditioning piece, we'll work through two 5-minute AMRAPs with 5 minutes of rest between
* Choose lighter barbell weights that you could complete 25+ reps of both movements unbroken when fresh
* The barbell weight is ideally the same for both movements unless your thruster and overhead squat capacity are drastically different
* Choose gymnastics variations that you could complete 15+ reps of both movements unbroken when fresh
* You could also keep the weights and variations the same and adjust the volume:
* **First AMRAP Example**: 15-12-9
* **Second AMRAP Example**: 12-9-6
* If you finish the set of 9's within these windows, you'll move back to the large opening set
* Your score for each couplet is the total number of reps completed
## DAILY VIDEO
[Click Here](https://youtu.be/-4X1k4gaZZ8)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 3 Rounds
**30 Seconds Each:**
PVC Pass Throughs [Click Here](https://www.youtube.com/watch?v=iLup2Kn9INM)
Inchworm to Push-up [Click Here](https://youtu.be/Et0WRT6Q3sA)
PVC Overhead Squats
Active Samson [Click Here](https://youtu.be/jGVMgxjPORo)
*Attempt to Get More Narrow on PVC Pipe with Each Round
## 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)
# TEACHING (12:00 – 22:00)
## GYMNASTICS MOVEMENTS
### Tight Arch
Switching our body from an arch position to a hollow position is what gives us power. If we have more tension in our arch swing, we're going to be able to generate more power in both of these gymnastics movements today. In our arch swing, let's focus on keeping the legs long, hips pushed forward, and chest open.
### Chest to Bar Movement Subs
* Reduce Reps
* Chin Over Bar Pull-ups
* Banded Chest to Bar Pull-ups
* Jumping Chest to Bar Pull-ups
* Ring Rows
### Toes to Bar Movement Subs
* Reduce Reps
* Feet as High as Possible
* Knees to Elbow / Chest / Waist
## BARBELL MOVEMENTS
### Tight Squat
Bracing our midline properly during these squatting movements will help us better support the barbell, maintain balance, and stay in a strong and stable position. Especially on the overhead squat, where balance is more challenging, bracing can be very important. **Take a look at the daily video for a visual of how to breathe and brace properly for these squats. **
# PRACTICE ROUNDS (17:00-22:00)
## 1 Round
*Performed With Lighter Weight*
5 Overhead Squats
5 Toes to Bar
5 Thrusters
5 Pull-ups
# 1 Round
*Performed With Workout Weight*
3 Overhead Squats
3 Toes to Bar
3 Thrusters
3 Chest to Bar Pull-ups
# STRATEGY + WOD (25:00 – 60:00)
## GENERAL
* On both of these AMRAPs, we can look to hold on for large barbell sets and chip away at the gymnastics movements in manageable sets
* Aim to complete each barbell set with no more than 1 break
* A good goal can be to get to around the halfway point and make a decision if you should break or can continue to hold on to the finish
* Quick sets and quick breaks is ideal on the gymnastics movements
* Only go for big gymnastics sets in the first round if you see yourself holding big sets without long breaks in the second and third rounds
* See below for possible break-up strategies for each set of barbell or gymnastics
## FIRST AMRAP
* **Set of 21:** 21 / 12-9 / 7-7-7 / 7 Sets of 3
* **Set of 15:** 15 / 8-7 / 5-5-5 / 5 Sets of 3
* **Set of 9:** 9 / 5-4 / 3 Sets of 3
## SECOND AMRAP
* **Set of 15:** 15 / 8-7 / 5-5-5 / 5 Sets of 3
* **Set of 12:** 12 / 7-5 / 4-4-4 / 4 Sets of 3
* **Set of 9:** 9 / 5-4 / 3 Sets of 3
1 set, for quality, of:
A1. 1 Pause Front Squat + 2 Front Squats @ 100%Build to Heavy Set 15 mintuesA2. 8 Lying Dumbbell Tricep ExtensionsA3. 16 Kettlebell Windmills
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (165/115)Scoring: Not Scored
## PAUSING FRONT SQUAT COMPLEX
* Two movements in our front squat complex, which comes from the rack
* We'll pause for 3 seconds in the bottom of the first rep
* There is no pause on the second rep
* Build to something heavy for the day with solid mechanics
## FOUR LOKO
* Working through 5 rounds of this interval workout
* You'll complete the 3 movements as quickly as possible and rest until the next 4 minute window begins
* Rounds begin on the 0-4-8-12-16
* Your score is the slowest score of the 5 rounds
* We want rest today in order to keep the intensity on the higher side, so cap each round at 3 minutes, or 1 minute per movement
## DOUBLE UNDERS
* Choose a double under variation that you can complete in around 30-40 seconds each round
## FRONT SQUATS
* The barbell comes from the floor for the front squats in the metcon, so it should also be a weight you can clean
* Choose a moderately heavy and challenging front squat weight, but something you'll complete unbroken every round
* It is ok to squat clean the first rep
## ROW
* If your short on rowers, stagger heats by 2 minutes
* Heat 2 would start their rounds on the (2-6-10-14-18)
## DAILY VIDEO
[Click Here](https://youtu.be/k4JJVMs3qeM)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Easy Row
Single Unders
Cossack Squats [Click Here](https://www.youtube.com/watch?v=RTlsrgLBxUU)
Moderate Row
Single Unders
Pausing Air Squats (3 Seconds in Bottom)
Faster Row
Single Unders
Air Squats
## 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)
# TEACHING (12:00 – 18:00)
## DOUBLE UNDERS
### Elbows Back
The focus on both the double unders and squats today is the elbows. On the rope, we can simply think about bending the elbows behind us to get into position. With the arms down by the side, bend the elbows back so the hands are placed just in front of the hip bones. When we think "elbows in", the hands can still travel out wide and shorten the rope, which makes tripping easier. When the elbows stay back, the hands stay in a good position, keeping the rope long and maximizing the possibility for successful jumps.
### Movement Prep
Establish Starting Position
20 Seconds of Single Unders
40 Seconds of Double Under Practice
### Movement Subs
Reduce Reps
40 Seconds of Practice
60 Single Unders
## PAUSING FRONT SQUATS
## Hips Down, Elbows Up
Elbows up in the front squat isn't just something that happens once when we initially set up for the movement. It's something we constantly have to be performing throughout the whole rep. The pausing rep gives us a chance to slow things down and really feel out good mechanics. No matter what part of the lift you're in, always drive the elbows up. When the hips are moving down in the squat, the elbows are driving up. The elbows are also the first thing to lead the way out of the hole.
***See the Daily Video for a visual of the Front Squat teaching point.***
### Movement Prep
5 Pausing Front Squats (3 Seconds in Bottom)
5 Front Squats
_
1 Pausing Front Squat + 1 Front Squat
# PAUSING FRONT SQUAT COMPLEX (18:00 – 30:00)
* Athletes will have 12 minutes to build to their heavy pausing front squat complex
* People sharing a rack can count out the 3 second pause in the bottom if they'd like for the first rep
* Just like in Monday's strength piece, make it a point to get around to every athlete at least once for some feedback
* It is easier to make a correction in this lower intensity environment than it is to during the workout
* You'll be able to reference the corrections made here once we get to the workout
# TRANSITION + PRACTICE ROUND (30:00 – 35:00)
## 1 Round
*With Workout Weight:*
5 Calorie Row
10 Double Unders
3 Front Squats
# STRATEGY + WOD (35:00 – 60:00)
* With rest built in and the score being the slowest of the 5 rounds, we want to find a strong, but sustainable pace from the beginning
* On the row, focus on a controlled stroke rate with a hard leg drive
* Use the recovery here to keep the heart rate down instead of flying through your strokes
* With a relatively small number of double unders, shoot for unbroken sets if you can
* However, if you know you're going to need to break on one movement, it's better to do so on the rope than on the front squats
* Finally, once the barbell is on your shoulders, keep it there and try to grind out the 7 reps straight to finish out the rounds
4 sets, for quality, of:
A1. 10-12 Barbell Bench Presses @ 100%A2. Prowler Push 30-60 meters
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
Build to Heavy 2 in 15 Minutes
3 Rounds:
50 Air Squats
10 Power Clean and Jerks (Medium Heavy)Scoring: Not Scored
## POWER CLEAN AND JERK
* We'll start the day by building to a heavy single power clean and jerk
* This is a great opportunity to fine tune clean and jerk mechanics as we build to something heavier than we are using in the metcon today
* Athletes can push jerk or split jerk, but must get the barbell to the shoulders with a power clean
## AIR FRYER
* "Air Fryer" is a simple and effective couplet workout of Air Squats and Power Clean & Jerks
* Choose a weight on the barbell that you could cycle for upwards of 15+ reps unbroken when fresh
* Within the workout, this should be a weight that you could complete as 'touch and go' sets, but may opt for quick singles
* We expect the 3 rounds to take somewhere in the 5-10 minute range to complete"
## DAILY VIDEO
[Click Here](https://youtu.be/iXmBgGgntSo)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 1 Minute
Active Samson [Click Here](https://youtu.be/jGVMgxjPORo)
Glute Bridges [Click Here](https://youtu.be/iRImeYTD2jU)
Plate Hops [Click Here](https://www.youtube.com/watch?v=1zSECvHUxcU)
## 40 Seconds
Active Samson + Air Squat [Click Here](https://youtu.be/DIvWLT5hv7Y)
Single Leg Glute Bridges (40 Seconds Each Side)
Plate Ground to Overhead [Click Here](https://youtu.be/_zMb2JhL_Eo)
## 30 Seconds
Air Squats
Glute Bridge Walkouts [Click Here](https://youtu.be/gp4VBp8_WSY)
Plate Counterbalance Squats [Click Here](https://www.youtube.com/watch?v=g6VIE3P2hLE)
*Warmup Peformed with 10# or 15# Plate*
## 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: 1 Minute
[Click Here](https://www.youtube.com/watch?v=dg4ckXN2gqE)
## Wrist Stretch: 30 Seconds Each Direction
[Click Here](https://www.youtube.com/watch?v=kjoVDajRxZ0)
## Child's Pose: 1 Minute
[Click Here](https://www.youtube.com/watch?v=QDlMqGeKFNw)
# TEACHING (15:00 – 23:00)
## AIR SQUATS
### Weight Back
Since the clean and jerk requires such an upright chest, it tends to be somewhat of a "quad burner." Let's ensure we're not letting the weight move into the toes in the air squat, as that also will tax the quads excessively and slow the intensity of your workout. Send the hips back and keep the heels grounded to get the posterior chain more involved.
### Movement Prep
10 Air Squats
## POWER CLEAN & JERK
### Bar Path
On the Power Clean and Jerk, we can improve our bar path and efficiency by dialing 3 sections of the lift:
1. **The Beginning:** Push the shins back to ensure a straight initial pull off the floor
2. **The Middle:** Make sure the elbows track high and outside to keep the bar close to the body
3. **The End:** In the dip of the jerk, make sure the forearms are pointed towards the middle of the body so that the bar ends up balanced over the center
***See the Daily Video for a Visual of this teaching point.***
### Movement Prep
5 Clean Deadlifts
5 Hang High Pulls
5 Hang Power Cleans
5 Push Jerks
5 Power Clean and Jerks
# POWER CLEAN AND JERK (23:00 – 35:00)
* Athletes will have 12 minutes to build to their heavy single power clean and jerk
* Make it a point to get around to every athlete at least once for some feedback
* It is easier to make a correction in this lower intensity environment than it is to during the workout
* We can also group athletes up on one bar to limit the number of bodies moving at once
# TRANSITION + PRACTICE ROUND (35:00 – 45:00)
## 1 Round
*With Workout Weight:*
10 Air Squats
3 Power Clean & Jerks
5 Air Squats
# STRATEGY + WOD (45:00 – 60:00)
* Today is a fantastic opportunity to get aggressive on the barbell
* The air squats essentially serve as our pacer, allowing us to work through large 'touch and go' clean and jerks
* Find the max pace on your 50 air squats that still allows you to attack the 10 barbell reps
* On the barbell, try to minimize sets – aiming for somewhere between 1-3:
* **1 Set:** 10
* **2 Sets:** 5-5
* **3 Sets:** 4-3-3
* However, if you find yourself having to rest a long time before picking the bar up, simply go with fast singles to get the weight moving
10 Rounds:
4 Strict Pull-ups
8 Push-ups
12/8 Calorie Bike/Row or Run 100mScoring: Not Scored
## STIMULUS
* We expect this 10-round Sunday workout to take somewhere around 15-20 minutes to complete
* Choose variations for the upper body movements that allows each round to be completed in no more than 2 sets
* Band the pull-ups and elevate the hands up to a box for the push-ups as needed to move less body weight
* You can also reduce reps or reduce total rounds of the workout to get it around the 15-20 minute mark