WORKOUTS

Challenge WOD: Loredo
6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

WOD 2: Quick Cleans
21-18-15-12-9-6-3 reps for time of:
95-lb. power cleans
Sit-ups
Back extensions

Silver Club: 15-12-9-6-3 reps of power cleans, sit-ups, leg raises (lying on back with hands under glutes, lift both feet up to 45 degrees with straight legs)

WOD 3: 10 Rows
10 rounds on the C2 rower of:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes

Scale pace as needed so that first interval can be maintained for approximately 1 minute.
Post time maintained for each interval to comments.

WOD 4: AMRAP in 12:00 of:
10 Push Press (115/85)
10 KB Swings (53/35)
10 Box Jumps (24″)

 

STRENGTH

SWOD 1: Back Squat 5×3

SWOD 2: Shoulder Press 5×3

SWOD 3: Deadlift 5×1

 

ENDURANCE

EWOD 1: Short interval: For distance: Run repeat 90 seconds on, 60 seconds off until form/pace deteriorates

EWOD 2: Long interval: For distance: Run 6 min., rest 4 min., run 5 min., rest 3 min., run 4 min.

EWOD 3: Time trial: Run 20 minutes (max effort for distance)

 

GYMNASTICS

GWOD 1: Bridge-Ups
50 Bridge-ups
Recover 3 minutes
Hold bridge up for 2 minutes

If unable to perform a solid, unbroken bridge-up, scale it down using one of the following progressions: click here.
Bridge ups are a great way to open up the shoulders and improve your front rack position.

GWOD 2: Strengthening the False Grip
Perform one of the following:
5 rounds of 12 second false grip bar hang (if needed, scale down standing on a box), or,
5 rounds of 5 false grip bar pull-ups
Rest between rounds as needed

Video for false grip progressions.

GWOD 3: Handstands
5 minute Handstand Forward Roll practice
5 minute Kick Up to Handstand practice
Try to hold the freestanding handstand as long as possible.

Video for Kick-Up-to-Handstand progression.

 

MOBILITY

MWOD 1: Set up the Knee Hinge

MWOD 2: Better Shoulder Position

MWOD 3: Couch Stretch

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