Warm Up:

500M Row

Spiderman Lunge 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

10 Downward dog to cobra pose

10 Torso twists

10 Arm Circles

10 Over and Backs

Barbell W/U*

* With an empty barbell, complete 3 reps of: dip/drive/shrug, dip/drive/shrug/elbows high, muscle clean, Front Squat, strict press, hang Power Clean, Hang Squat Clean, Push Press, PC from shin, Push Jerk

WOD:

With a 25 Min Clock, complete the following complex for max weight

1 Power Clean + 1 Hang Squat Clean + 2 Push Press + 1 Push Jerk

* Cannot let go of bar during complex

Score = heaviest weight successfully completed for the complex

So, today is all about moving heavy stuff and holding onto the bar the whole time. If you drop the bar before you finish all the required reps, start over.

Cool Down:

Doorway stretch – 2 min per side

Banded bully stretch – 3 min per side

Warm Up:

400M Run

Heel 2 Butt x 5 ea leg*

Lateral Lunge x 5 ea leg

Kicks x 5 ea leg

Partner Negative pull up drill**

10 Russian Baby makers

Ankle mobility 1 min per side

* For Heel to Butt stretch

Video Courtesy of: Travis Hansen

** On Negative pull up drill, pair athletes up. Athlete 1 pulls up (retract scapula first) on bar to chin above (athlete 2, is positioned behind athlete 1 and assists if athlete 1 can’t get to top). Athlete 1, then lifts knees up (does not cross feet). Athlete 2 clasps hands at athlete 1’s waist and will begin pulling down on athlete 1. Athlete 1’s goal is to resist. Athlete 2 should use enough tension to get athlete 1 to the bottom in 5 seconds. Once at the bottom, athlete 1 does 1 additional pull up on their own (as high as they can get without breaking form). This way they have done an eccentric hold followed by a dynamic move. Athlete 1 then does an over/under grip and does the same drill, then over/under grip does the drill, then chin up grip and does the drill. Then partners switch. All in all, this drill SHOULD only take 1-1.5 minutes per athlete. This will be our drill to improve back, shoulder, arm strength to help our athletes with pull up strength.   This is also good to prep the shoulders for either a pressing movement, or on squat days where they need the upper back/shoulders engaged to keep the bar secure/keep upper back in proper position for any type of squatting

S/S/S:

Back Squat w/2 sec pause at bottom

10,9,8,7,6

Increase weight ea set

WOD:

On a 3 minute clock, complete:

Start at white line, sprint to 30′ mark, sprint back, sprint to 60′ mark, sprint back, sprint to 30′ mark, sprint back.

Remaining time is rest

Do 5 Rounds

When changing direction on the sprint, PUSH off your foot to get speed going!

Cool Down:

Couch Stretch – 2 min per side

Heel cord mash – 2 min per side