Category: WODUP

A. 1-800-Macho-Man

3 Rounds:
800 Meter Run
5 Rounds of “Macho Man” (135/95)

1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push JerksScoring: Not Scored

* We'll combine barbell conditioning with run conditioning in this longer workout
* After coming in from each 800 meter run, you'll complete 5 rounds of the "Macho Man" complex before heading back out for the next run
* For clarity, the 5 rounds of "Macho Man" is equivalent to 45 barbell reps
3 Rounds:
800 Meter Run
45 Barbell Reps
* The intended time range for this piece is between 20-30 minutes

## MACHO MAN
* 1 round of "Macho Man" is:
3 Power Cleans
3 Front Squats
3 Push Jerks
* We're looking to move a moderate weight barbell here
* With a smaller rep count, choose a weight that allows you to complete the front squats and push jerks unbroken each round
* While we are aiming for a weight that allows for unbroken squats and jerks, each complex *does not* need to be completed unbroken for it to count
* **For Example:** A popular strategy here is singles on the power cleans followed by unbroken front squats and push jerks

## RUN
* See all the way down the page for run "modifications"

# GENERAL WARM-UP [5:00 – 12:00]
## Warmup Jog
200 Meters Easy

## Plate Warmup
### 30 Seconds Each
Plate Hops [Video](https://www.youtube.com/watch?v=1zSECvHUxcU)
Plate Counterbalance Squats [Video](https://www.youtube.com/watch?v=g6VIE3P2hLE)
Plate Hops [Video](https://www.youtube.com/watch?v=1zSECvHUxcU)
Plate Lateral Squats [Video](https://youtu.be/sCLUPeYkqLs)
Plate Hops [Video](https://www.youtube.com/watch?v=1zSECvHUxcU)
Plate Ground to Overhead [Video](https://www.youtube.com/watch?v=_zMb2JhL_Eo)

## 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]
## Wrist Stretch: 30 Seconds Each Direction
[Video](https://www.youtube.com/watch?v=kjoVDajRxZ0)

## Table Top Stretch: 1 Minute
[Video](https://www.youtube.com/watch?v=I3JmIgah28M)

## Barbell Front Squat Hold: 30 Seconds
[Video](https://www.youtube.com/watch?v=YGkF5eCEaUY)

#### DAILY TEACHING VIDEO
[Click Here](https://youtu.be/i30hfkUwFqU)

# TEACHING + SPECIFIC WARMUP [15:00 – 25:00]
## POWER CLEAN
### Knuckles Down
On all three movements today, we can focus on keeping the knuckles down. For the Power Clean, keeping the knuckles down as the bar travels up the body by doing a slight wrist curl ensures the weight stays close to our midline, making it easier to control. If the weight swings away like a kettlebell, you'll see the knuckles point up towards the sky. This slight wrist curl with the knuckles down can also help prevent an early arm bend, as it creates slight tension in the triceps. ***Take a look at the Daily Video for a visual of all three movements.***

### Movement Prep
5 Deadlifts
5 High Pulls
5 Power Cleans

## FRONT SQUATS
### Knuckles Down
Knuckles down in the front squat is another way to work on keeping the elbows up. You'll notice that dropping the elbows brings the knuckles up, while driving the elbows up brings the knuckles down. Relaxing the hands will also allow for better knuckle position, which in turn leads to a balanced bar position on the shoulders.

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

## PUSH JERKS
### Knuckles Down
In the push jerk, we can also think about keeping the knuckles pointed down. If the knuckles are down in the set-up, it means the elbows are up and the bar is likely sitting in a good position on the shoulders. We want the knuckles to stay down on the shoulders until we fully open the hips. This ensures we are using the lower body first instead of pressing early. Additionally, keeping the knuckles down when the bar is overhead create a stable "J-Hook" position where the bar can rest in the middle of the palm.

### Movement Prep
5 Pausing Dips (3 Seconds)
5 Push Press
5 Push Jerks
3 Power Cleans + 3 Front Squats + 3 Push Jerks

*Build to Workout Weight*

# PRACTICE ROUND [25:00 – 30:00]
## 1 Round
*With Workout Weight:*
100 Meter Run
3 Power Cleans
3 Front Squats
3 Push Jerks

# STRATEGY + WOD [30:00 – 60:00]
## "MACHO MAN"
* The power cleans are the pacer of the "Macho Man" complex 
* With the weight coming back to the ground on each rep, completing these as singles makes a lot of sense
* Hold a pace between single power clean reps that allows you to complete the front squat and jerks unbroken
* These rounds can feel a lot faster if you can get started on the first power clean fairly quickly after the last jerk
* After dropping the final push jerk, just get the first single power clean of the next round out of the way

## RUN
* Today's workout has an intended time range of 20-30 minutes
* That being said, we can aim to hold a pace on the runs that you could hold for this time frame
* Another way to think of it could be a pace you would hold for a 3-4 mile run
* Holding this speed will allow you to be consistent across each 800, while also thriving on the barbell

# AFTER PARTY
## Capacity Builder
AMRAP 12:
Chest to Bar Pull-ups

(On the 0:00, 3:00, 6:00, and 9:00):
300 Meter Row
15 Kipping Handstand Push-ups

# WORKOUT VARIATIONS
## HOME GYM
3 Rounds:
800 Meter Run
5 Rounds of Dumbbell “Macho Man” (50's/35's)

1 Round of Macho Man:
3 Double Dumbell Power Cleans
3 Double Dumbell Front Squats
3 Double Dumbell Push Jerks

### KILOS
22.5's/15's

# MODIFICATIONS
## 800 METER RUN
* 1,000 Meter Row 
* 2,000 Meter Bike Erg
* 800 Meter Ski Erg
* 50/35 Calorie Assault or Echo Bike
* 80/60 Calorie Schwinn Bike
* 600 Meter Trueform or Air Runner
* 60 Shuttle Runs [10 Meters]

## POWER CLEAN
* Double Dumbbell Power Cleans
* Single Dumbbell Power Cleans [Video](https://youtu.be/JiodoFLKJWc)
* Odd Object Power Cleans [Video](https://youtu.be/XFG7MQU1uS0)
* Kettlebell Swings

## FRONT SQUATS
* Double Dumbbell Front Squats
* Single Arm Dumbbell Front Squats
* Dumbbell Goblet Squats
* Odd-Object Front Squats
* Wallballs
* Air Squats
* Jumping Air Squats [Video](https://youtu.be/_qVg-7q8OG0)

## PUSH JERKS
* Double Dumbbell Push Jerks
* Single Dumbbell Push Jerks
* Odd-Object Shoulder to Overhead
* Full Kettlebell Swings

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A. Dumbo

5 Rounds [25 Minute Time Cap]:
21/15 Calorie Assault Bike OR 30/21 Row OR 20 Shuttle Runs
18 Alternating Dumbbell Power Snatches (50/35)
15 Burpees
12 Single Dumbbell Box Step-ups (50/35) (24"/20")Scoring: Not Scored

* Today's workout combines odd-object weightlifting with machine and bodyweight movements
* This longer 5-rounds piece has a 25 minute time cap [5 minutes per round average]  
* The rough time line we're looking for at each movement to finish under the cap looks like this:
* **Bike:** ~2 Minutes
* **Dumbbell Snatch:** ~1 Minute
* **Burpees:** ~1 Minute
* **Step-ups:** ~1 Minute
* Choose rep numbers, weights, and variations that ideally allow you to complete the workout within this time frame
* If you finish the workout, note your time to completion in the scoring section
* If you don't finish the workout, put 25:00 as your score and record total work completed in the notes section

## ALTERNATING DUMBBELL POWER SNATCHES
* Alternate hands every rep for a total of 9 each side
* Choose a weight that you could complete for 30+ reps unbroken when fresh
* The weight you use for this station and the step-ups can be different if needed

## SINGLE DUMBBELL BOX STEP-UPS
* You can hold the dumbbell however you'd like for this station (hang, shoulder, goblet)
* Alternate legs every rep for a total of 6 each side
* Use a weight and height that allows you to complete each round with 1 break max

## BURPEES
* These are regular burpees
* You can jump-up or step-up off the floor
* Finish at full extension with some air under the feet and a small clap overhead

## ASSAULT BIKE
* If you're short on bikes, stagger heats by 3 minutes to avoid overlap
* See all the way down the page for "modifications"

# GENERAL WARM-UP [5:00 – 12:00]
## 3 Rounds
### 30 Seconds Each
Bike (Increase Intensity Each Round)
Light Single Dumbbell Deadlifts (Between the Legs for 15 Seconds Each)
Inchworms to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)
Alternating Box Step-ups (Low Box) [Video](https://youtu.be/-a7dxXLXw_4)

# MOBILITY [12:00 – 15:00]
## Child's Pose on Box: 45 Seconds
[Video](https://www.youtube.com/watch?v=8pBHQc_1Tog)

## Pigeon Pose on Box: 45 Seconds Each Side
[Video](https://www.youtube.com/watch?v=zKB6E1LXnWs)

#### DAILY TEACHING VIDEO
[Click Here](https://youtu.be/jsJ383TYrS8)

# TEACHING + SPECIFIC WARMUP [15:00 – 25:00]
## DUMBBELL POWER SNATCH
### Stay Square
One of the big themes in todays workout is *staying square.* With this being a single arm movement, there is always the potential that we rotate or twist as the bell comes off the ground. Just like in a single arm farmers carry, we have to use the core to work on anti-rotation. When done properly, this looks more like a normal deadlift than trying to start up a lawn mower. To work on this, we'll practice slow and controlled deadlifts from between the legs.

### Keep It Close
Another theme in the workout is *keeping it close.* There are 3 places in the dumbbell snatch where we can keep this in mind:
1. Keep the Bell Close to the Body on the Way Up
2. Keep the Elbow Close to the Ear in the Finish
3. Keep the Bell Close to the Body on the Way Down

### Movement Prep
*Each Side with Lighter Dumbbell:*
5 Deadlifts (Stay Square)
5 High Pulls (Bell Close to Body)
5 Strict Press (Elbow By the Ear)
5 Dumbbell Snatches (Put it All Together)

## BIKE
### Stay Square
We talked about avoiding too much rotation on the dumbbell snatches. On the bike, we can think of something fairly similar. While there will be a little natural rotation, we want to avoid moving our torso excessively from side to side. Look to keep the shoulders and hips square to the front of the room. Maintaining a braced core allows you to put more of your energy into the machine and less energy into moving your body from side to side.

### Movement Prep
30 Seconds Moderate Bike

## SINGLE DUMBBELL BOX STEP-UPS
### Stay Square
In the single dumbbell box step-up, we're also looking to stay square when stepping up to the box. As you push through the front leg, look to keep the shoulders level instead of dipping excessively towards one side. With an unbalanced load, we have to work even harder to maintain a good position. A braced core and proud chest will allow for more stable step-ups.

### Keep It Close
Keeping it close here refers to keeping the feet close to the base of the box when on the ground. This can make it easier on the leg muscles and easier to maintain a good position, as we won't have to *lunge* forward to get the foot up. Setting up closer also makes it easier to get the foot fully on the box. When we step too far off the box, we're more likely to end up with the foot on the front edge. When we step off and stay close, the foot naturally tracks closer to the middle of the box, allowing for a strong push down through the heel.

### Movement Prep
12 Alternating Box Step-ups (No Weight)
6 Alternating Single Dumbbell Box Step-ups (Light Weight)

*Build to Workout Weight*

# PRACTICE ROUND [25:00 – 30:00]
## 1 Round
*With Workout Weight:*
4 Calorie Assault Bike
4 Alternating Dumbbell Power Snatches (2/Side)
4 Burpees
4 Single Dumbbell Box Step-ups (2/Side)

# STRATEGY + WOD [30:00 – 60:00]
## GENERAL
* With challenging movements and 5 rounds of work ahead, we're not looking to move that fast
* Rather than thinking fast movement, let's focus on smooth movement on each station
* Smooth means you're moving at a speed where you never really have to stop
* The following tips can be helpful in helping you staying moving for all 5 rounds:
* Treat the first 2 rounds like a buy-in to the workout
* Find a place to breathe on every movement
* Switch hands on the floor for the dumbbell snatches
* Rest the dumbbell on one shoulder for the step-ups so you don't have to put it down
* The dumbbell movements are the two stations that we'd be *most likely* to stop moving on
* Being efficient on the dumbbell with the tips above can help you get the most out of the workout

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A. Strict Nicole

AMRAP 20:
400 Meter Run
Max Strict Pull-upsScoring: Not Scored

* Today we're completing the strict version of a classic benchmark workout
* The original workout calls for kipping pull-ups, but we'll work on upper body strength with strict pull-ups here
* After completing a 400 meter run run, you'll complete max unbroken strict pull-ups
* You can pause in a dead hang, but once the hands leave the bar or you have to kip, the set is over
* Keep a running count of how many strict pull-ups are completed within each set
* Your final score is the total number of strict pull-ups completed over the 20 minutes
* There is no score for the run, it's simply there as work between each set of pull-ups
* You can expect to have about 6-7 attempts at pull-ups
* This is a repeat workout from 5.21.19

## STRICT PULL-UPS
* Choose a variation that allows you to complete at least 7 reps per round
* See all the way down the page for "modifications"

# GENERAL WARM-UP [5:00 – 12:00]
## Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

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

# MOBILITY [12:00 – 18:00]
## Banded Lat Stretch: 40 Seconds Each Side
[Video](https://youtu.be/3xhccdGXRLI)

## Banded Hamstring Stretch: 40 Seconds Each Side
[Video](https://youtu.be/PzAKnSyF8gA)

## Banded Cross Body Stretch: 40 Seconds Each Side
[Video](https://youtu.be/fooHdbajhn8)

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

# TEACHING + SPECIFIC WARMUP [18:00 – 25:00]
## RUN
### Breathing
The runs today are opportunities to recover the arms and bring the heart rate back down. Dialing in your breathing will allow for a calm mind, smooth pace, and a steady flow of oxygen to your muscles. We can aim to breathe from the belly and try out a 2:2 ratio. This means you inhale for 2 seconds, then exhale for 2 seconds. We can feel this out here at a slow pace to get the rhythm down. Based on your speed and comfort level, you can even try extending this to 3:3 or 4:4. Listen to your inhales and exhales during movement prep and the practice round to bring your attention to rhythmic breathing.

### Movement Prep
100 Meter Slow Run (2:2 Ratio)

## STRICT PULL-UPS
### Full Body Overview
Today is all about the strict pull-up. We'll touch on full body points of performance from head to toe. The most important thing in this workout is choosing a variation that allows for these points of performance to maintained. We'll feel out most of these points of performance with the PVC Hollow Hold before getting up to the bar. If you'd like, you can write these up on a white board for athletes to reference before the workout begins:
* **Hands:** Hands at shoulder width with pinkie knuckle over the bar for leverage and better back engagement
* ** Elbows:** Elbows completely locked at the bottom of each rep
* **Head:** Maintain a neutral head to stay hollow with the chin passing over the top of the bar on each rep
* **Shoulders:** Keep an active shoulder by pulling the shoulder blades towards your butt
* **Belly:** Hollow out through the middle of the body by "stapling" the ribs and hips together
* **Legs:** Legs stay long, glued together, and slightly forward of the body through the full range of motion

### Options For Strength In Vertical Motion
With this being an opportunity to work on strict pull-up strength, there are 3 options outside the typical modifications that can be helpful in accomplishing this:
1. **Jumping Pull-ups to Negative:** [Video](https://youtu.be/AK7crSPhs04)
2. **Seated Strict Pull-ups on Barbell:** [Video](https://youtu.be/i0ATdWxVHaU)
3. **Banded PVC Pull Downs:** [Video](https://youtu.be/4UJmF2NuuSE)

### Movement Prep
30 Second PVC Hollow Hold [Video](https://youtu.be/ZWSDpsgZH4w)
10 Scap Pull-ups [Video](https://youtu.be/ORkwXCf7fko)
30 Second Hollow Hold on Pull-up Bar
1-3 Strict Pull-ups

# PRACTICE ROUND [25:00 – 30:00]
## 1 Round
100 Meter Run
2-4 Strict Pull-ups

# STRATEGY + WOD [30:00 – 60:00]
## GENERAL
* The strategy for today's workout is fairly simple
* Move at a light-moderate speed on the runs that supports upper body recovery
* Go for an unbroken set of strict pull-ups
* Unbroken pull-ups doesn't mean you have to go to complete failure
* You *could* dead hang for 10 seconds to squeeze out 1-2 more reps, but it might do more harm than good in the long run
* Leaving the extra rep or two in the tank may allow you to hold more consistent rounds across the board
* If you're running towards the end of the workout and know you won't have time for another full 400, look to slow your running speed even more
* This allows you even more rest for one final good set of strict pull-ups before the clock expires

View on WodUp

A. Shoot Your Shots

AMRAP 18:
45 Wallballs (20/14)
30/24 Calorie Row
15 Deadlifts (275/185)Scoring: Not Scored

* This triplet workout combines lighter weightlifting and heavier weightlifting with rowing for an effective combination of strength, stamina, and endurance
* With bigger sets of wallballs and heavier deadlifts, we're looking to chip away at manageable sets today
* Over the 18 minutes of work, you can expect to complete around 2+ to 3+ rounds

## WALLBALLS
* Use a weight that you are capable of completing 50+ unbroken reps when fresh
* Men throw to a 10 foot target
* Women throw to a 9 foot target

## DEADLIFTS
* Looking to move a heavy-ish weight to finish out each round
* This should be a load that you could cycle for 12+ reps unbroken when fresh
* Within the workout, you should be able to move the barbell for sets of 3 at minimum

## ROW
* If you're short on rowers or other equipment, stagger athletes by 3 minutes

# GENERAL WARM-UP [5:00 – 12:00]
## 30 Seconds Each
Easy Row
Active Samson [Video](https://youtu.be/jGVMgxjPORo)
Russian Baby Makers [Video](https://youtu.be/bhsZ7SURH34)

Moderate Row
Medicine Ball Deadlifts
Squats to Medicine Ball [Video](https://youtu.be/3eRg0HyxNcI)

Faster Row
Medicine Ball Slams [Video](https://www.youtube.com/watch?v=KXCO6_6CAlc)
Squats with Medicine Ball [Video](https://youtu.be/bEdEr8Jge_Y)

## 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 Ankle Stretch: 1 Minute
[Video](https://www.youtube.com/watch?v=VSqAZzdB-UA)

## Barbell Assisted Straddle Stretch: 1 Minute
[Video](https://www.youtube.com/watch?v=O1GwH84zxwg)

#### DAILY TEACHING VIDEO
[Click Here](https://youtu.be/p1mAkf1lhus)

# TEACHING + SPECIFIC WARMUP [15:00 – 25:00]
## WALLBALLS
### Set-up Position
Our first focus on all movements will be our set-up position. In the wallball, we're talking about how far we are from the wall or the target. A standard set-up will be about an arms distance away, but will slightly vary based on height and mobility. If we're too close to the wall, it will likely cause an awkwardly upright squat that pulls us onto the toes. If we set up too far away, the ball is likely going to pull us forward on the way down. Feel out that "sweet spot" and find a landmark on the ground that can help you get into the right position consistently with each set.

### Timing of the Knee Bend
Our second focus on all movements will be the timing of the knee bend. This refers to the squatting portion of the wallball. Let's be patient and wait for the ball to make contact with the body before squatting. We're looking to *absorb* the weight of the ball instead of letting it *crash* down on us. Slowing down the movement by properly timing up the knee bend can make for more balanced wallballs.

### Movement Prep
Establish Set-up Position
5 Front Squats
5 Push Presses to Target
5 Thrusters
5 Wallballs

## ROW
### Set-up Position
Our set-up position on the rower can make each drive away much more powerful and effective. We'll keep it simple by focusing on three body parts:
* **Feet:** Set your foot stretcher so the strap is positioned over your pinkie toes with the heels down
* **Shoulders:** The shoulders should be placed forward of the hips, just like they would be in the bottom of a deadlift
* **Head:** Look to keep the head reaching tall, as this will help maintain a neutral spine position

### Timing of the Knee Bend
Getting the timing of the knee bend right in the recovery allows us to get back to the set-up position we just established. The goal here is to keep the legs straight until the handle passes over the knees on the way back in. To practice this, we'll feel out some slow rowing with locked out legs. This will train us to maintain a straight leg position as the hands and the torso move in towards the monitor.

### Movement Prep
20 Second Set-up Position Hold
20 Seconds Just Upper Body Rowing (Legs Locked)
20 Seconds Full Stroke

## DEADLIFTS
### Set-up Position
Similar to the rower, we'll focus on three body parts in the deadlift set-up position:
* **Feet:** Make sure the bar is positioned directly over the loops of the shoe laces for every rep of the deadlift
* **Shoulders:** Like the hang power cleans yesterday, look to get the shoulder blades on top of the bar
* **Head:** Keep the head and neck in line with the back in the set-up position like you have a neck brace on

### Timing of the Knee Bend
Just like on the rower, dialing in the timing of the knee bend is important for getting back to a good set-up position. On the way back down, we want to keep the shins relatively vertical until the barbell passes the knees. The knees can bend to lower the weight to the ground *after* the bar clears the knees. If the knees shoot forward too early on the way back down, it'll be difficult to hit any of the points of performance established in our set-up position section.

### Movement Prep
30 Second Set-up Position Hold
30 Seconds Slow Deadlifts
5 Deadlifts (With Lighter Weight)

# PRACTICE ROUND [25:00 – 35:00]
## 1 Round
*With Lighter Barbell:*
10 Wallballs
8 Calorie Row
6 Deadlifts

## 1 Round
*With Workout Barbell:*
5 Wallballs
4 Calorie Row
3 Deadlifts

# STRATEGY + WOD [35:00 – 60:00]
## GENERAL
* The priority of today's workout will be finding a sustainable break-up plan for the weighted movements while "recovering" on the rower
* The heavy weight of the deadlifts into the higher rep wallballs will be a challenging transition
* Having an idea of how you're going to best chip away at these two movements over the 18 minutes will allow for more consistent progress
* Thinking smaller chunks also makes these stations more mentally manageable to start
* Complete each movement as if you had to break-up them up the exact same way for 3 rounds in a row
* Consider the options listed below for the wallballs and deadlifts

## WALLBALLS
* **1 Set:** 45
* **2 Sets:** 25-20
* **3 Sets:** 15-15-15 or 20-15-10
* **4 Sets:** 15-10-10-10
* **5 Sets:** 9-9-9-9-9
* **6 Sets:** 8-8-8-7-7-7

## DEADLIFTS
* **1 Set:** 15
* **2 Sets:** 10-5 or 8-7
* **3 Sets:** 5-5-5 or 6-5-4
* **4 Sets:** 4-4-4-3
* **5 Sets:** 3's or 5-4-3-2-1

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A. Four Eyes

On the 4:00 x 6 Rounds:
200 Meter Run
10 Toes to Bar
5-5-4-4-3-3 Hang Power Cleans

*Build In Weight On Hang Power Clean*Scoring: Not Scored

* We're combining a strength day with cardio and gymnastics in this interval conditioning piece
* After completing the 3 listed movements, you'll rest until the next round begins
* Rounds begin every 4 minutes [0-4-8-12-16-20]
* With each round, we'll build in weight on the hang power clean
* **Rounds 1-2:** 5 Hang Power Cleans
* **Rounds 3-4:** 4 Hang Power Cleans
* **Rounds 5-6:** 3 Hang Power Cleans
* Your score for each round is the weight lifted for the hang power cleans
* There is no time score, but the 4-minute windows are there to incentivize a fast pace while building in some rest
* These rounds should take 2:30 or less to complete, giving you at least 1:30 to recover and change out weights

## TOES TO BAR
* Choose a rep number or variation that you can complete unbroken each round
* See further down the page for "modifications"

## HANG POWER CLEANS
* A good place to start for your first round will likely be around 70-75% of your 1RM power clean
* We'll test out this estimated opening round weight in our practice round
* All weights should be on the moderately heavy to heavy side
* Each set is designed to be completed unbroken

# GENERAL WARM-UP [5:00 – 12:00]
## 30 Seconds Each
Mountain Climbers [Video](https://youtu.be/834tNnoe53A)
Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)
Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)
Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)
Single Leg Glute Bridges (30 Seconds Each) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)
Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
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]
## Couch Stretch: 45 Seconds Each Side
[Video](https://www.youtube.com/watch?v=Lv-w40pllco)

## Front Rack Stretch: 45 Seconds
[Video](https://www.youtube.com/watch?v=dg4ckXN2gqE)

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

# TEACHING + SPECIFIC WARMUP [15:00 – 25:00]
## TOES TO BAR
### Shoulders Blades
Our first focus on the gymnastics and weightlifting movements today will be the shoulders blades. In the toes to bar, shoulder blade position is important for maintaining an active shoulder, which allows for a safer and stronger push and pull on the bar. Throughout the full movement, we should always be pulling down on the bar to "tuck the shoulder blades in our back pockets". When we lose this active position, we're more likely to end up swinging around on the bar. The "scap pull-ups" in movement prep will get us ready for this, as they work on going from a dead hang to an active hang.

### Fast Transition
The second focus on both movements will be a fast transition. Here, we're talking about a fast transition from foot contact with the bar back into the arch position. Instead of letting gravity do the work, we want to actively pull the heels back into the arch position. When the feet fall down instead of getting pulled down, the upper body and lower body can get out of sync. Manageable sets of 10 reps per round will give us the freedom to be more aggressive with this.

### Movement Prep
10 Scap Pull-ups [Video](https://youtu.be/ORkwXCf7fko)
5 Kip Swings
1-3 Strict Toes to Bar
5 Knees to Chest
3 Toes to Bar

## HANG POWER CLEANS
### Shoulder Blades Over Bar
The shoulder blades will serve as a landmark in the hang power cleans. To establish the best leverage, balance, and to utilize more muscle, look to keep the shoulder blades directly over the bar in the hang position. The biggest fault we'll see here is the shoulder blades being too far behind the bar with the knees shot forward. This is a tough position to effectively move the bar from. *Take a look at the Daily Video for a visual of the hang power clean teaching points.*

### Fast Transition
The fast transition we're looking for in the hang power clean is from the eccentric portion of the lift (down) to the concentric point of the lift (up). This quick change of direction allows us to better utilize the stretch reflex and momentum from the top to assist in cleaning the weight. We'll often see athletes pause just above the knees for a few seconds before changing direction. Just like a pausing back squat, there are technique benefits to this, but it makes it a lot harder to lift heavier weights. Two words to keep in mind are *load and explode!*

### Movement Prep
30 Seconds of Hip Hinges (Top of Knee to Hips)
5 High Hang Power Cleans (From Pockets)
5 Hang Power Cleans (From Top of Knees)

*Build to First 2-3 Estimated Weights*

# PRACTICE ROUND [25:00 – 30:00]
## 1 Round
*With Estimated First Round Barbell:*
100 Meter Run
4 Toes to Bar
2 Hang Power Cleans

# STRATEGY + WOD [30:00 – 60:00]
## GENERAL
* There is no time score today, but we're looking for a fast pace on each round
* Let's train quick transitions and unbroken sets under fatigue
* Look to get your hands on the pull-up bar and barbell earlier than you want to
* It can be helpful to chalk up during your rest to avoid extra breaks during your work time
* As the weight gets heavier, adjust your transition speed from the toes to bar to the hang power cleans to still allow for unbroken sets

View on WodUp

A. 1 Snatch @ 100%

Build to Heavy Single in 15 Minutes

B. Over and Out

For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)Scoring: Not Scored

* The big focus of this 2-part workout is the snatch
* We'll build to a heavy squat snatch before completing lighter snatches and overhead squats in "Over and Out"
* We last completed this sprint style chipper workout on 12.28.18
* The intended time range for this workout is between 5-10 minutes
* Cap this piece at 10 minutes (~2 minutes per station) to preserve the desired stimulus

## BARBELL MOVEMENTS
* As we get further along in the workout, the difficulty of the barbell movement will increase
* For this reason, we're likely choosing our barbell weight off the squat snatch
* This should be a weight that you can cycle for 12+ unbroken squat snatches when fresh
* All weights are intended to be on the lighter side today
* For athletes with no goals of competing or who struggle with mechanics, replace all squat snatches with power snatches

## LATERAL BARBELL BURPEES
* You can jump-up or step-up off the floor
* Jump over the bar with two feet for "RX"
* There is no need to stand to full extension on the jump over

# GENERAL WARM-UP [5:00 – 12:00]
## 2 Rounds
### 30 Seconds Each
Lateral Squats [Video](https://www.youtube.com/watch?v=RTlsrgLBxUU)
PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)
Inchworms to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)
PVC Overhead Squats [Video](https://youtu.be/AeoiSQnrHV8)
Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)

## Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

**DEMO VIDEO:** [Click Here](https://youtu.be/CwWpf4B1kxM)

# MOBILITY [12:00 – 15:00]
## Wall Squat with PVC : 1 Minute
[Video](https://youtu.be/5Q32xkPbg2A)

## PVC Sotts Press: 1 Minute
[Video](https://youtu.be/GV7JzekbySs)

#### DAILY TEACHING VIDEO
[Click Here](https://youtu.be/ievz9N2tu0M)

# TEACHING + SPECIFIC WARMUP [15:00 – 25:00]
## POWER SNATCH
### Snatch Lift Off
The first two movements, the power snatch and overhead squat, add up to a squat snatch. We're going to work three different drills here that will prepare us nicely for all barbell movements. The first drill is called the Snatch Lift Off. This is a partial snatch deadlift to knee height that improves positioning off the floor. The goal here is to move at a controlled speed that enables the hips and shoulders to move together. *Take a look at the Daily Video for a visual of all barbell teaching points for the day.*

### Power Snatch Into Overhead Squat
The second drill is the power snatch into overhead squat. You could also think of this movement as a squat snatch with a pause halfway under the bar. After power snatching the weight, we'll pause for 3 seconds before descending into an overhead squat. The goal here is to improve the receiving position by meeting the bar in a fairly high position with proper footwork and hip placement. In a perfect world, the footwork for the power snatch and squat snatch are the same.

### Movement Prep
30 Seconds PVC Snatch Lift Offs
30 Seconds PVC Power Snatch Into Overhead Squats
10 Barbell Snatch Lift Offs
5 Power Snatch Into Overhead Squats

## OVERHEAD SQUAT
### Tempo Pausing Overhead Squats
Tempo overhead squats will improve your ability to control the bar and body through the full range of motion. We'll take 3 seconds to squat down, pause for 3 seconds, then stand at regular speed. Slowing things down allows you to focus on maintaining balance, proper positioning, and a constant upward pressure into the bar. This will transfer over nicely to the overhead squats and squat snatches today.

### Movement Prep
5 PVC Tempo Overhead Squats (3 Seconds Down + 3 Seconds Pause)
5 Barbell Tempo Overhead Squats (3 Seconds Down + 3 Seconds Pause)
5 Overhead Squats

## SQUAT SNATCH
### Full Squat Snatch
We'll finally put everything together will the full squat snatch:
1. Controlled First Pull Off The Floor
2. Receive Bar With Proper Foot and Hip Position
3. Maintain Balance Through the Full Squat

### Movement Prep
5 PVC Squat Snatches
5 Barbell Squat Snatches

# SQUAT SNATCH [25:00-40:00]
* Athletes will have 15 minutes to build to a heavy single squat snatch
* Let's plan on using the whole 15 minutes, with the goal being to get a lot of reps in
* Spend the first half of this window on lighter weights before building up more
* Getting more reps in allows for a lot of feedback on technique and positioning
* Look to make it around to each athlete for at least 1-2 pieces of feedback
* It's easier to make change here than it is during the metcon

# PRACTICE ROUND [40:00 – 45:00]
## 1 Round
*With Workout Weight:*
3 Power Snatches
3 Overhead Squats
3 Squat Snatches
3 Lateral Barbell Burpees

# STRATEGY + WOD [45:00 – 60:00]
## POWER SNATCHES
* The power snatch will be the easiest of the three barbell movements, but probably the least important
* We're starting the workout fresh on this station, so you *could* go with larger sets
* Let's balance out *could* vs. *should* here
* Make sure your approach sets you up to thrive through the two more difficult barbell movements later on
* Consider the following break-up options for quick sets:
* **1 Set:** 20
* **2 Sets:** 10-10
* **3 Sets:** 8-7-5 or 10-5-5
* **4 Sets:** 5-5-5-5
* **5 Sets:** 4-4-4-4-4

## OVERHEAD SQUATS
* Since the barbell doesn't come back to the ground like the snatches, look to hold on for bigger sets
* Ideally, this station is completed in 1-2 sets (20 or 10-10)
* This is the slowest of all the barbell movements, so make sure to breathe through the full range of motion

## SQUAT SNATCHES
* With the squat snatch being such a large range of motion, it may be best to cycle smaller sets than you did on the power snatches
* Since this is the last station, make it your goal to rest as little as possible
* Smaller sets, very fast singles, or a combination of the two may be preferable to big sets with big breaks between
* Consider the following options:
* **1 Set:** 20
* **2 Sets:** 10-10
* **3 Sets:** 8-7-5 or 10-5-5
* **4 Sets:** 5-5-5-5
* **5 Sets:** 4-4-4-4-4
* **6 Sets:** 5-5-4-3-2-1
* **20 Sets:** Singles
* **Combo Approach:** Max Unbroken Set + Fast Singles to the Finish

## LATERAL BARBELL BURPEES
* We'll always be moving on the lateral barbell burpees, but that's not the case for the barbell movements
* The important thing here is to find a speed that supports your barbell plans
* Move at a pace that allows you to pick up the bar within 5 seconds of finishing your final burpee
* If you're very confident cycling this weight on the barbell under fatigue, look to speed up your burpees
* If you know the barbell will be challenging under heavy breathing, slow down and breathe through your burpees

View on WodUp

A. Team Barbara

Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air SquatsScoring: Not Scored

* Working through a team version of this all bodyweight CrossFit benchmark
* One athlete works while the other rests in “Team Barbara”
* Teammates can split up the reps however they see fit
* We'll complete all reps at one station before moving on to the next
* The score is total rounds and reps completed at the end of the 20 minutes

## PUSH-UPS & PULL-UPS
* Let’s choose upper body variations that allow athletes to complete at least 5 reps at a time for each movement during the workout
* It is ok for teammates to complete different variations of these movements
* See "Teaching" section for movement subs

## ABMAT SIT-UPS
* Athletes can use two AbMats for this workout, one for each partner

## DAILY VIDEO
[Click Here](https://youtu.be/Bl7aIbez1b4)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 2 Rounds
### 20 Seconds of Work
Air Squats
Push-up Plank (On Hands)
AbMat Sit-ups
Air Squats
Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)
Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)
Air Squats
Right Side Plank
Left Side Plank

*10 Seconds Rest Between Movements*

# MOBILITY (12:00 – 15:00)
## Tabletop Stretch: 1 Minute
[Video](https://www.youtube.com/watch?v=I3JmIgah28M)

## Pec Stretch on Wall: 30 Seconds Each Side
[Video](https://www.youtube.com/watch?v=_Fo1Jva3tGc)

# TEACHING (15:00 – 25:00)
## AIR SQUATS
### Hips & Shoulders
For these first two movements, the air squats and the sit-ups, we can talk about range of motion. Since we’re moving quickly in this partner workout, we want to also ensure we’re moving through the full range of motion. In the air squat, the big hitters are the hips and shoulders. At the bottom of the rep, we’re looking for the hips to descend below the top of the knee. If we were to drop a marble on top of the knee, it would roll towards the hips. At the top of each rep, let’s ensure the hips and shoulders are in line with each other. One thing that can be helpful for athletes to think about is pushing the hips forward and pulling the shoulders back, as it helps the upper and lower body get where they need to be.

### Movement Prep
5 Pausing Air Squats (2 Seconds at Top & Bottom)
5 Air Squats

## SIT-UPS
### Hips & Shoulders
When setting up for the AbMat Sit-up, the hips should be about an inch from the pad. During the movement, the hips should remain in contact with the ground. When moving quickly, it’s common for athletes to sit on the AbMat and/or bring the hips off the ground, which takes some of the benefit off the abdominals. As far as range of motion goes, let’s ensure athletes are hitting their shoulders to the floor behind them and are sitting up far enough where the shoulders just forward of the hips at the top of each rep.

### Movement Prep
Establish Top & Bottom Positions
10 Slow AbMat Sit-ups

## PUSH-UPS
### Legs & Core
We get the most benefit out of the push-up when the legs and the core are rock solid. Staying in this hollow-like position allows the upper body to do the work instead of the hips. We’ll feel out some static hold in different parts of the push-up to get a better feel for staying tight throughout the whole range of motion.

***See the Daily Video for more on the Push-up and Pull-up.***

### Movement Prep
20 Second Top Hold
15 Second Middle Hold
10 Second Bottom Hold
5 Push-ups

### Movement Subs
* Reduce Reps
* Elevate Hands to Box or Bench
* Knee Push-ups

## PULL-UPS
### Legs & Core
While we don’t have to look like a professional gymnast, the goal today is to get a little tighter than we usually do during the pull-up. If the legs are tight together and the core is working, we’re able to generate a lot of power under control. Just like we did with the push-up, we’ll start on some static holds to establish this tight position we’re looking to get back to in the workout. (See Daily Video for Visual)

### Movement Prep
10 Scap Pull-ups [Video](https://youtu.be/ORkwXCf7fko)
15 Seconds Hollow Hold on Bar
15 Second Arch Hold on Bar
15 Second Tight Kip Swings
1-3 Strict Pull-ups
3 Kipping Pull-ups

### Movement Subs
* Reduce Reps
* Banded Pull-ups
* Jumping Pull-ups
* Ring Rows

# PRACTICE ROUND (25:00 – 30:00)
## 1 Round
*Each Partner:*
5 Pull-ups
5 Push-ups
10 Sit-ups
10 Air Squats

# STRATEGY + WOD (30:00 – 60:00)
## UPPER BODY MOVEMENTS
* The biggest challenge in this team workout will likely be the upper body movements
* It’s important to switch out partners before these reps start to slow down
* Getting a fresh body working *before* you have to grind out the last few inches of the push-up or pull-up makes it much easier to come back strong for the next set
* The initial strategy you and your partner choose may change as the workout progresses, so communication is key
* Consider the following break-up options for the upper body movements
* **Pull-ups:**
* **1 Set Each:** 10-10
* **2 Sets Each:** 5-5-5-5
* **3 Sets Each:** 5-5-3-3-2-2
* **Push-ups**
* **1 Set Each:** 15-15
* **2 Sets Each:** 10-10-5-5 or 8-8-7-7
* **3 Sets Each:** 5-5-5-5-5-5

## SIT-UPS & AIR SQUATS
* The sit-ups and air squats likely won’t fatigue as much as the first two movements, but just like before, switch out before they start to burn too much
* Consider the following options for each movement:
* **Sit-ups**
* **1 Set Each:** 20-20
* **2 Sets Each:** 10-10-10-10
* **3 Sets Each:** 10-10-5-5-5-5
* **Air Squats**
* **1 Set Each:** 25-25
* **2 Sets Each:** 15-15-10-10
* **3 Sets Each:** 10-10-8-8-7-7"

View on WodUp

A. 1x Power Clean + Front Squat + Push Jerk

B. Wise Human

AMRAP 3:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:
Macho Man (185/135)Scoring: Not Scored

* To get primed for this conditioning piece, we'll start off the day by building to a heavy barbell complex of 1 power clean, 1 front squat, and 1 push jerk
* In "Wise Men", athletes will work through max rounds of the “Macho Man” complex in three minute windows
* With 3 minutes of rest built in, we’re looking to push hard during these work intervals
* The score for each AMRAP 3 is the total completed rounds and reps

## MACHO MAN
* 1 “Macho Man” complex is:
3 Power Cleans
3 Front Squats
3 Push Jerks
* The weights will slightly increase with each round
* Let’s choose our barbell weights based off the following recommendations:
* **1st Round:** Lighter weight that athletes see themselves being able to complete around 6+ rounds (1 Round Every :30 Seconds)
* **2nd Round:** Moderate weight that athletes see themselves being able to complete around 4+ rounds (1 Round Every :45 Seconds)
* **3rd Round:** Moderately Heavy weight that athletes see themselves being able to complete around 3+ rounds (1 Round Every Minute)

## DAILY VIDEO
[Click Here](https://youtu.be/0W12NYZd-oY)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Active Samson [Video](https://youtu.be/jGVMgxjPORo)
Plate Hops [Video](https://www.youtube.com/watch?v=1zSECvHUxcU)

Air Squats
Plate Lateral Squats [Video](https://youtu.be/sCLUPeYkqLs)

Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)
Plate Counterbalance Squats [Video](https://www.youtube.com/watch?v=g6VIE3P2hLE)

Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)
Plate Ground to Overhead [Video](https://www.youtube.com/watch?v=_zMb2JhL_Eo)

Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)
Plate Hand Walk Overs [Video](https://youtu.be/DUe1ekiSInc)

Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Plate Overhead Reverse Lunges [Video](https://youtu.be/JmEXh2KYqc4)

## 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 Seconds
[Video](https://www.youtube.com/watch?v=dg4ckXN2gqE)

## Pigeon Pose with Wrist Stretch: 45 Seconds Each Side
[Video](https://www.youtube.com/watch?v=V4M87keFNCI)

# TEACHING (15:00 – 22:00)
## POWER CLEANS
## Upper Back
The upper back position is going to be important on all three lifts today. Pulling the bar off the floor in the Power Clean, let’s try to get some extension through the upper back by squeezing the shoulder blades together. This extension through the upper back enables athletes to get the bar higher on the body, making the “jump” to the shoulders much easier. If athletes are passive or rounded forward at the upper body, they’ll have less control of the bar from a lower position. Big chest, shoulders squeezed together.

## Grip
The hook grip is a must in the power clean. This secure grip is going to allow athletes to jump hard and maintain good mechanics as the weight increases. This is a good day for athletes who don’t typically hook grip to give it a shot. Wrap the thumb around, then the other fingers on top.

### Movement Prep
Establish Hook Grip and Strong Upper Back
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans

## FRONT SQUATS
## Upper Back
One thing that can contribute to elbows dropping is a loss in stability of the upper back. When the upper back rounds forward, the elbows drop and the bar sits lower on the shoulder. Puffing the chest out and pulling the shoulders back keeps the spine in neutral alignment and the bar closer to the middle of the body. The closer the bar is to the center, the lighter it will feel and the better athletes will move.

## Grip
Let’s aim for a loose fingertip grip on the front squats. While we could hold the hook grip, letting the bar sit way back into the fingertips allows for the best position possible, no matter your mobility level. We’ll transition to a more secure grip on the push jerk that follows (See Push Jerk Section).

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

## PUSH JERKS
## Upper Back
Similar to the Front Squat, let’s focus on keeping a strong upper back and big chest in the Push Jerk. This strong position creates great shelf for the bar to sit on and a big launchpad for the bar to be jumped from. Focusing on the upper back can also help athletes maintain a more upright dip position.

## Grip
We’ll transition from the Front Squat to the Push Jerk. Trying to press the bar overhead from a loose fingertip grip is not ideal. To get a more secure grip, athletes can explode out of the final Front Squat to jump the bar off the shoulders and reset the hands to more of a full grip.

***Take a look at this, along with more on all 3 barbell movements in today’s Daily Video.***

### Movement Prep
5 Push Press
5 Push Jerks
_
3 Power Cleans
3 Front Squats
3 Push Jerks
# MACHO MAN COMPLEX (22:00 – 35:00)
* Athletes will have about 13 minutes to build to a heavy Macho Man Complex
* These 3 movements are designed to be completed unbroken
* Let's try not to blend these movements together into Squat Cleans and Thrusters
* Stand all the way up following the Power Clean before starting the Front Squat
* Stand all the way up from the the Front Squat before starting the dip of the Push Jerk

# PRACTICE ROUND (35:00 – 40:00)
## 1 Round
*With Opening Weight:*
3 Power Cleans
3 Front Squats
3 Push Jerks

# STRATEGY + WOD (40:00 – 60:00)
# GENERAL
* The Power Cleans are the pacer of the "Macho Man" complex
* Approach the Power Cleans in a way that allows you to go big on the Front Squat and Push Jerks
* On the opening bar, you may be able to string together unbroken sets on all 3 movements
* A common strategy as the weights increase is to go with singles on the 3 Power Cleans and unbroken through the Front Squats and Push Jerks
* At the heavier weights, the pace between Power Clean reps should likely be slower than at the lighter weights to allow for big sets on the Squats and Jerks
* Dropping the Front Squats or Push Jerks mid-set just means we have to do more Power Cleans that don't count towards the score

View on WodUp

A. Ground Ball

AMRAP 18:
30m Walking Lunge
1 Rope Climb
15 Slam Balls (30/20)
1 Rope ClimbScoring: Not Scored

* The score of today's workout is total rounds and reps completed at the end of 18 minutes
* In this 3-movement workout, we can expect athletes to complete around 5-6+ rounds

## ROPE CLIMBS
* Let's choose a rope climb variation that takes less than 30 seconds to complete for each rep
* Beyond the traditional rope climbs subs, we can modify volume here by only completing 1 rope climb per round
* In this case, we would eliminate the rope climb after the slamballs
* Consider these additional substitutions:
* 1 Halfway Up Rope Climb
* 2 Seated Rope Pulls
* 3 Strict Pull-ups + 3 Knees to Elbow
* 4 Kipping Pull-ups + 4 Knees to Elbow

## WALKING LUNGE
**Movement Standards:**
* Alternate legs every step
* Back knee makes contact with the ground
* Lower body reaches full extension between steps

## SLAMBALLS
* Athletes can choose a slamball weight that allows them to complete the 15 reps with 1 break max
* [Click Here](https://www.youtube.com/watch?v=KXCO6_6CAlc) for a video demo of a slamball
* At the top, just like in a burpee, we're looking for the hands to finish just overhead
* The arms do not have to reach full extension
* If unable to use a slamball, complete 20 alternating dumbbell snatches

## DAILY VIDEO
[Click Here](https://youtu.be/ZEMGog-w0bA)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## Walking In 25' Increments
Quad Stretch
Knee to Chest
Cradle Stretch
Straight Leg Kicks
Side Lunges
Walking Samson Stretch
Walking Spidermans
Inchworms

[DEMO VIDEO](https://youtu.be/YoFx6sgqerY)

## In 50' Increments
Side Shuffle (Each Way)
Karaoke (Each Way)
Skip For Height
Skip For Distance
High Knees
Butt Kickers
Bear Crawl
Reverse Bear Crawl

## Slamball Warmup
### 30 Seconds Each
Romanian Deadlifts
Strict Press & Reach
Alternating Reverse Lunges
Front Squats

# MOBILITY (12:00 – 15:00)
## Banded 3-Way Shoulder: 30 Seconds Each Direction
[Video](https://youtu.be/0JfPWFg3uQ0)

# TEACHING (15:00 – 30:00)
## WALKING LUNGES
### Points of Performance
We’ll direct most of our attention today to the slamballs and rope climbs. Let’s quickly touch on some notable points of performance on the walking lunge before moving onto today’s main focuses.
1. Vertical Shin in Bottom
2. Back Knee Touches the Ground Under the Hip
3. Stand Tall Between Steps

### Movement Prep
20 Seconds Reverse Lunges in Place
25’ Walking Lunge

## SLAMBALLS & ROPE CLIMBS
### Arms Long
The combination of these two movements can be fairly taxing on the biceps if we bend the arms early on both. The arms will bend at some point on the slamball and the rope climb, but it’s the timing that’s important. Just like on a dumbbell snatch, we only want to bend the arms on the slamball after the hips open. Think of this movement like a two-arm ball snatch. Snap the legs open, then guide the bar overhead with a pull. On the rope climb, we also want to use the lower body before the upper body. It’s tempting to try to pull the body up with the arms, but the “dead hang” is our best friend. Cycling through the order of operations below will help us achieve efficient rope climbs:
1. Dead Hang
2. Bring Knees Up
3. Lock the Feet
4. Push the Legs Straight
5. Pull With the Arms

***See more on the Slamball and Rope Climb Combo in today’s Daily Video***

### Foot Height
How high athletes bring their feet can affect how much they use the arms. Getting the feet high is good, but only to a certain point. When the feet are too high, it’s impossible to press with the legs. In this case, athletes have to pull themselves back up into a position where they can get better leverage with the lower body. This is incredibly taxing on the upper body. Bring the feet up to the highest position possible that still allows for a strong push away with the legs. See a demonstration of this in the Daily Video.

### Slamball Movement Prep
5 Deadlifts
5 Deadlift + Straight Arm Jumps
10 Slamballs

### Rope Climb Movement Prep
10-15 Second Dead Hang
5 Hanging Knees Up
3 Hanging Foot Locks (Arms Extended)
3 Jumping Foot Locks
1-2 Rope Climbs

# PRACTICE ROUND (30:00 – 35:00)
## 1 Round
50' Walking Lunge
1 Rope Climb
10 Slam Balls
# STRATEGY + WOD (35:00 – 60:00)
## GENERAL
* This workout is all about quality rope climbs
* Moving well on the rope climbs makes them much easier, especially when we're likely to climb into double digits reps
* If you're confident with your rope climbs under fatigue, getting you best score comes down to moving quickly through the slamballs and lunges
* If you know the higher skilled rope climbs are going to be a challenge, slow down your pace on the other two movements
* Moving at a smooth pace through the walking lunges and the slamballs will allow for more efficient rope climbs
* If you need to take a breather on the slamballs, consider the following sets:
* **2 Sets:** 8-7
* **3 Sets:** 5-5-5

View on WodUp

A. Long Haul

2 Rounds:
20 Push Presses (115/85)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row

Box: 24/20
Dumbbell: 50/35Scoring: Not Scored

* 2 rounds for time through this longer conditioning piece
* We expect this workout to take around 15-25 minutes to complete

## PUSH PRESS
* Athletes should choose a weight on the push press that they could complete 25+ reps unbroken when fresh
* Within the workout, this should be a weight that can be completed in 3 sets max

## SINGLE DUMBBELL BOX STEP-UPS
* Athletes will use one dumbbell and hold it however is most comfortable for them
* This should be a moderate weight that allows the 30 reps to be completed within 1-3 sets
* We'll stand to full extension on the top of the box and alternate legs every reps (15 Each Side)

## BURPEES
* These are standard burpees
* Just like on the box step-ups, ensure full extension at the top of each rep

## ROW
* If short on rowers, stagger heats by 5 minutes

## DAILY VIDEO
[Click Here](https://youtu.be/faMJK1piy2g)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 40 Seconds
Easy Row
Single Dumbbell Kneeling Overhead Hold (20 Seconds Each Side) [Video](https://youtu.be/0AjZFK7X7zI)

Moderate Row
Single Dumbbell Kneeling Strict Press (20 Seconds Each Side) [Video](https://youtu.be/JSuiDPSlO78)

Faster Row
Single Dumbbell Goblet Reverse Lunges (20 Seconds Each Side) [Video](https://youtu.be/uR9u-EyOC94)

*Performed with a Single Light Dumbbell*

## 30 Seconds Each
Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Alternating Box Step-ups
Mountain Climbers [Video](https://youtu.be/834tNnoe53A)
Lateral Box Step-ups (30 Seconds Each Side)
Frog Hops [Video](https://www.youtube.com/watch?v=VoIEWe3UfCY)

*Performed with Low Box*

## 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
[Video](https://www.youtube.com/watch?v=8pBHQc_1Tog)

## Wrist Stretches on Box: 30 Seconds Each Direction
[Video](https://youtu.be/f0OsQ4S_Dpc)

# TEACHING (15:00 – 25:00)
## ROW
### Heels Down
Our focus on all of our movements today will be on the heels and squeezing the legs straight. Keeping the heels down is an easy way to improve rowing mechanics. Pushing away through the heels can fix many rowing faults. When the heels stay down, athlete can more effectively use the hamstrings instead of just smashing the quads by pushing through the ball of the foot.

### Squeeze the Legs Straight
One thing that will also help with rowing mechanics is squeezing the legs straight before leaning back. We simply want to keep the shoulders in front of the hips until we completely squeeze the legs straight. This will prevent an early lean back and help us get more power out of the legs.

### Movement Prep
30 Seconds Just Legs Rowing (Shoulders Forward of Hips with Heels Down)

## BURPEES
### Heels Down
A big thing we see in the burpee is athletes landing with the heels off the ground. This can be a result of jumping the feet too narrow, poor mobility, or simple awareness. Let’s jump the feet outside the hands, going wide enough where the heels are the first thing to make contact with the floor.

### Squeeze the Legs Straight
To finish each burpee rep at full extension, we can think about squeezing the legs straight. The ankles, knees, hips, and shoulders should all be in one straight line after the small jump and clap.

### Movement Prep
6 Frog Hops (Pausing With Heels on Ground)
3 Burpees

## SINGLE DUMBBELL BOX STEP-UPS
### Heels Down
The first step of our box step-ups is to ensure the heel is fully planted on the box. Especially being a weighted movement, keeping the heel down protects the knee against injury. It also allows athletes to recruit more muscles from the posterior chain, just like keeping the heels down on the rower did.

### Squeeze the Legs Straight
A great indicator on whether athletes have the correct dumbbell weight and/or box height is if they’re able to squeeze the front leg completely straight before the next leg touches the box. When the weight is too heavy, athletes will usually bring the other leg in contact with the box to help them stand tall. Let’s try to keep this a single leg step-up instead of a double leg step-up. First, make sure to have the right height and weight. Second, make sure to drive hard through the heel to straighten the leg before the other makes contact.

### Movement Prep
*With Lighter Weight & Lower Box:*
30 Seconds Alternating Step-ups

*With Workout Weight & Workout Box:*
20 Seconds Alternating Step-ups

## PUSH PRESS
### Heels Down
The first priority in the push press is keeping the heels down in the dip and drive. It’s ok for the heels to come up as a follow through to triple extension, but not before. Keeping the heels glued to floor allows for better balance and better muscle recruitment. When we drift forward towards the toes, the movement becomes fairly quad dominant and the weight is more difficult to control.

### Squeeze the Legs Straight
After dipping with the heels down, we want to drive aggressively through the heels to straighten the legs. Squeezing the legs straight is what creates power and elevates the bar overhead. Focusing on the squeeze rather than the press allows the stronger lower body muscles do most of the work. The push press also calls for no re-bend of the legs, so continuously squeezing the legs prevents athletes from Push Jerking the weight.

### Movement Prep
15 Second Dip Hold (Glue the Heels)
3 Pauisng Push Presses (3 Seconds in Dip)
3 Push Presses

# PRACTICE ROUND (25:00 – 30:00 )
## 1 Round
*Performed With Workout Weights:*
3 Push Press
6 Single Dumbbell Box Step-ups (3 Each Leg)
3 Burpees
6 Calorie Row

# STRATEGY + WOD (30:00 – 60:00)
## PUSH PRESSES
* Let’s try to move through big sets here if possible, while picking an option that you see yourself repeating in round 2
* Aim for maximum efficiency by being aggressive with the leg drive to launch the weight overhead
* Consider the following sets:
* **1 Set:** 20
* **2 Sets:** 12-8 or 10-10
* **3 Sets:** 7-7-6

## SINGLE DUMBBELL BOX STEP-UPS
* Getting the dumbbell in a comfortable position will enable you to stay moving consistently through the step-ups
* Resting the weight on one shoulder might be the best option
* If you want to, you can switch shoulders at the 15 rep mark or simply change shoulders in round 2
* You can approach the 30 reps in several short bursts or as one slower paced set
* If you need to take breaks, think about the following sets:
* **2 Sets:** 20-10 or 15-15
* **3 Sets:** 10-10-10 or 12-10-8

## BURPEES & ROW
* Smooth is fast on the burpees and row
* We’re likely moving for 5-8 minutes through the last two movements of each round
* Find a speed in round 1 that you see yourself matching or beating the second time around
* Especially on the final row to finish out the workout, try to hold a pace that is well above your opening round

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