A. Alternating Sets: Deadlift, Ring Dip
6 sets, for quality, of:
A1. 3 DeadliftsA2. 3-5 Ring Dips
B. 15-12-9-6-3 Ball Slams, Bent-Over Barbell Rows, and Push-Ups
15-12-9-6-3 Reps for Time:
– Ball Slam
– Bent-Over Barbell Row @ 115/85 lbs
– Push-Up
April 5, 2019 – Fit For Life
A. 4 Rounds For Time of Running and 3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks
4 Rounds for Time:
– Run 400 meters
– 3x 3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks
# “Macho Mile”
4 Rounds For Time:
400 Meter Run
3 Rounds of “Macho Man” (135/95)
*1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks *
# GENERAL DESCRIPTION
* 1 mile of running paired with a classic CompTrain Complex, “Macho Man”
# MACHO MAN
* Barbell weight should be something you can complete at least 3 complexes without putting the weight down
* Looking for power cleans to be the pacer, with the front squat and push jerks to be completed unbroken each round
# RUN
* If unable to run, complete one of the following:
* 40/28 Calorie Schwinn, 28/20 Calorie Assault Bike, 800 Meter Bike Erg, 500 Meter Row, 30 x 10 Meter Shuttle Runs
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## EMOM 8:
1st Minute: Straight Leg Kicks
2nd Minute: Quad Stretch
3rd Minute: Deep Side Lunges
4th Minute: Hip Out and Ins
5th Minute: Hips In and Outs
6th Minute: Straight Leg Reaches
7th Minute: Side Shuffles
8th Minute: Shuttle Runs
## Barbell Warmup
5 Stiff Legged Deadlifts
5 Jump Shrugs
5 Hang High Pulls
5 Hang Muscle Cleans
5 Front Squats
5 Strict Press
# MOBILITY (12:00 – 15:00)
## Wall Pigeon Pose: 45 Seconds Each Side
Lay close to the wall, putting one foot up so the lower body is at a 90 degree angle. Place the opposite leg in front of the thigh and sink the hips towards the floor. Watch video [here](https://youtu.be/DQLBChphY6g) for a visual of all three of today's mobility exercises.
## Seated Straddle with Bar Assist: 45 Seconds
With feet wide and legs straight, reach forward for the bar and use it as leverage to pull yourself forward. Breath deeply into the stretch.
## Barbell Ankle Stretch: 45 Seconds
Front a squat position, drop the barbell on top of the knees. Keep the heels down and drive the knees forward to stretch the calves.
# TEACHING (15:00 – 25:00)
## RUN
### Foot Strike
Here’s a quick test. Try hopping in place on the middle of the foot or the heels for a few seconds. Now try hopping in place from the forefoot. Which one was more pleasant? Which one was more bouncy? Most everyone would say the front part of the foot. That being said, we can probably guess that it would be most suitable for athletes to land on the wide front half of the foot.
Doing so absorbs shock and keeps athletes foot on the gas. When athletes land on the midfoot or the heels, it can put a lot of pressure on the joint and quite literally cause us to put on the brakes. We run slower and with more risk when this part of the foot hits the ground first.
As we run today, let’s bring some attention to how the foot is striking the ground. Keeping the foot relaxed can help the front half strike first. If we tense up, the foot flexes up and reveals the heel. We’ll practice relaxing the foot and hopping in movement prep.
### Movement Prep
**Hopping Test:** 10 Hops on the Heels, 10 Hops on the Front Foot
**Hop to Run:** 10 Hops in Place, 10 Hops With Lean Forward, 50 Meter Run
**Relaxing the Foot:** 5 Foot Contract & Relaxes (each side, holding onto a wall or post for support) + 50 Meter Run Keeping Feet Relaxed
## MACHO MAN
### Weight Balanced
The barbell movements are quite the opposite of our run. The difference between the two is that on the barbell, the weight is moving straight up and straight down, where we are moving forward on the runs. If we are purely on the front of the foot for the cleans, squats, or jerks, the weight is going to go forward. We know that forward is not where we want the weight to be.
In order to keep the weight balanced over the middle of the body, we have to equally grip the floor with the toes and the heels. Try to apply equal pressure into both halves of the foot on every movement. Feel the heels, feel the toes. If we’re doing it right in practice, it should feel like the feet are working really hard.
### Movement Prep
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
.
3 Pausing Front Squats
3 Front Squats
.
3 Strict Press
3 Push Press
3 Push Jerks
.
3 Power Cleans
3 Front Squats
3 Push Jerks
.
Build to Lighter Weight
# REHEARSALS (25:00 – 35:00)
## 2 Rounds
100 Meter Run
1 Round of Macho Man (Lighter Weight)
*Build to Workout Weight*
## 1 Round
200 Meter Run
1 Round of Macho Man (Workout Weight)
# STRATEGY + WOD (35:00 – 60:00)
## MACHO MAN
* Power Cleans are the pacer of the three movements
* Best option is likely to complete 3 singles followed by 3 unbroken front squats and push jerks
* To help pace out the rounds, treat this as 27 reps total and not just 3 sets of 3 at each movement
## RUN
* Avoid sprinting the first 400 meters
* With the barbell work, we can treat this as if we were going for a two mile run
* Break the run into thirds like we did last week with the row
* Get out the door and just move for the first 100
* Increase speed slightly for middle 200-250
* Drop down a tad for last 100-50 for a quick transition to the bar
April 2, 2019 – Fit For Life
Practice your Barbell Skills
Power Snatch / Power Cleans
Spend 3 minutes on each set.
If you're going light and want extra work:
Add 5/5 DB Overhead Squat
or 10 Goblet Squat.
A. Power Snatch 6 x 3
Within 18 minutes:
Power Snatch
– 6 sets of 3 reps
Rest as needed
Start Power Snatch from MatChallenge: Imagine a light switch at your hip crease and try to "turn the switch on" to ensure proper hip extension. Also, do not slam the switch!
B. 12 minute AMRAP of Dumbbell Snatches, Toes to Bars, and Running
As Many Rounds and Reps as possible in 12 minutes:
– 8 Dumbbell Snatches @ 50/30 lbs
– 8 Toes to Bars
– Run 200 meters
April 2, 2019 – Fit For Life
Practice your Barbell Skills
Power Snatch / Power Cleans
Spend 3 minutes on each set.
If you're going light and want extra work:
Add 5/5 DB Overhead Squat
or 10 Goblet Squat.
A.
Within 18 minutes:
Power Snatch
– 6 sets of 3 reps
Rest as needed
Start Power Clean from MatChallenge: Imagine a light switch at your hip crease and try to "turn the switch on" to ensure proper hip extension. Also, do not slam the switch!
B. 12 minute AMRAP of Alternating One-Arm Dumbbell Clean and Jerks, Push-Ups, and Farmers Walks
As Many Rounds and Reps as possible in 12 minutes:
– 8 Alternating One-Arm Dumbbell Clean and Jerks
– 8 Push-Ups
– Farmers Walk 60 meters
April 1, 2019 – Fit For Life
A. Alternating Sets: Shoulder Press, Prowler Push, Pull-Up
5 sets, for quality, of:
A1. 5 Shoulder PressesA2. Prowler PushA3. 5-8 Pull-Ups
B.
As Many Rounds and Reps as possible in 10 minutes:
– 20 Kettlebell Swings
– 15 AbMat Sit-Ups
– 10 Goblet Squats
– 5 Push Presses
March 30, 2019 – Fit For Life
March 29, 2019 – Fit For Life
A.
As Many Rounds and Reps as possible in 20 minutes:
– 7 Squat Clean Thrusters @ 115/80 lbs
– Run 200 meters
# “Mind Boggler”
AMRAP 20:
7 Squat Clean Thrusters (115/80)
200 Meter Run
## GENERAL DESCRIPTION
* Looking for athletes to complete between 7-10 rounds or a round every 2-3 minutes
## SQUAT CLEAN THRUSTERS
* Bar starts on the ground for each rep
* Athletes will go right from the squat clean into the thruster
* Should be a weight they could cycle for 12-15 reps unbroken when fresh
## RUN
* If unable to run outside, complete one of the following:
* 14 10-Meter Shuttle Runs
* 250 Meter Row
* 20/14 Calorie Schwinn Bike
* 14/10 Calorie Assault or Echo Bike
* 400 Meter Bike Erg
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## Alternating Stations With a Buddy
### AMRAP 3:
Station 1: 100 Meter Easy Jog
Station 2: Active Samson + Air Squat at Top
### AMRAP 3:
Station 1: 100 Meter Easy Jog
Station 2: 10 Mountain Climbers + 5 Air Squats
### AMRAP 3:
Station 1: 100 Meter Easy Jog
Station 2: 3 Front Squats + 3 Strict Press
*Athlete at station 2 will continue to complete rounds until their partner returns, then switch
# MOBILITY (12:00 – 15:00)
## Barbell Ankle Stretch: 1 Minute
Sitting in the bottom of a squat, place the barbell on top of both knees. Aim to keep the heels on the ground. The barbell will push the knees forward to stretch the ankles, opening the bottom position for our squat clean.
## Barbell Forearm Smash: 45 Seconds Each Side
Roll the collar of the barbell up and down the underside of the forearm for 45 seconds on each side. This will open up tight wrists and allow athletes to more easily find the front rack position.
# TEACHING (15:00 – 25:00)
## RUN
### Parallels to the Barbell
When we lift a barbell, we know that our balance point is right in the center of our body. We try and keep the bar as close to the center as possible to make it easier to control. The same concept applies when moving our bodyweight on the run. This time we aren’t moving a bar, rather our limbs.
Rather than reaching forward with the feet or swinging them behind the body, we want to pull the feet right underneath the hips. When the reach forwards or backwards happens, athletes tend to heel strike. This can slow them down and cause some wear and tear on the joints. With the runs serving as somewhat of a recovery today, we can really focus in on keeping the feet under the hips.
### Movement Prep
15 Seconds of Pulls in Place
100 Meter Run
### Movement Substitutions
14 10-Meter Shuttle Runs
250 Meter Row
20/14 Calorie Schwinn Bike
14/10 Calorie Assault or Echo Bike
400 Meter Bike Erg
## SQUAT CLEAN THRUSTER
### Speed Bumps
When pulling the barbell off the floor today, we can view the knees as speed bumps. When approaching a speed bump in our cars, we slow down until we get past it. We want to do the same thing with the barbell.
The drive off the floor should be slow and controlled. This allows athletes to better find their positioning and keep their hips and shoulders moving together. When the pull is too fast, athletes tend to go around the knees or send their hips up before the shoulders.
Once the bar is above the knees, athletes can speed up for a strong hip extension and pull under. Slow below the knees, fast above the knees.
### Movement Prep
5 Slow Clean Deadlifts
5 Pausing Power Cleans (Slowly Deadlift and Pause Above the Knees, Then Go!)
5 Push Press
5 Squat Clean Thrusters
*Build to Lighter Weight*
# REHEARSAL (25:00 – 35:00)
## 1 Round
7 Squat Clean Thrusters (Lighter Weight)
100 Meter Run
*Build to Workout Weight*
## 1 Round
7 Squat Clean Thrusters
50 Meter Run
# STRATEGY + WOD (35:00 – 60:00)
## GENERAL
* Looking for athletes to complete somewhere between 7-10 rounds
* This means completing each round between 2-3 minutes
## RUN
* This is the pacer of the workout
* We can adjust the pace based on barbell strategy
* Bigger sets = slower runs
* Smaller sets = faster runs
* Either way, we’re always moving forward on this station
## SQUAT CLEAN THRUSTERS
* Since we’re always moving on the run, we want to find a way to minimize rest here as well
* The first option is to go singles from the very beginning
* Since we have to come back down the ground anyway, dropping from overhead might be the best option
* With this, we want to get our hands back on the bar quickly
* The other option would be to complete the 7 reps in 1-2 sets
* This takes out some of the rest, but can be more taxing
* Only go with this option if you know it’ll be consistent 10+ minutes into the workout
March 26, 2019 – Fit For Life
Practice your Barbell Skills
Power Snatch / Power Cleans
Spend 3 minutes on each set.
If you're going light and want extra work:
Add 5/5 DB Overhead Squat
or 10 Goblet Squat.
A. Power Clean and Jerk 6 x 3
Within 18 minutes:
Power Clean and Jerk
– 6 sets of 3 reps
Rest as needed
Start Power Clean from MatChallenge: Imagine a light switch at your hip crease and try to "turn the switch on" to ensure proper hip extension. Also, do not slam the switch!
B. 12 minute AMRAP of Alternating One-Arm Dumbbell Clean and Jerks, Push-Ups, and Farmers Walks
As Many Rounds and Reps as possible in 12 minutes:
– 8 Alternating One-Arm Dumbbell Clean and Jerks
– 8 Push-Ups
– Farmers Walk 60 meters
March 27, 2019 – Fit For Life
A. Rounds for Reps of Wall Ball Shots, Hang Power Cleans, Box Jumps, and more
For 3 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:
– Wall Ball Shots @ 20/14 lbs
– Hang Power Clean @ 75/55 lbs
– Box Jump 20 inches
– Push Press @ 75/55 lbs
– Burpee
Rest 1 minute between each round
March 25, 2019 – Fit For Life
A. Alternating Sets: Back Squat, Weighted Pull-Up
5 sets, for quality, of:
A1. 5 Back SquatsA2. 5 Weighted Pull-Ups
B. 10-9-8-7-6-5-4-3-2-1 Overhead Walking Plate Lunge Steps, Toes to Bars, and Box Jumps
10-9-8-7-6-5-4-3-2-1 Reps for Time:
– Overhead Walking Plate Lunge Steps
– Toes to Bar
– Box Jump