Warmup:

Grad sled and 2 light DBs

3 Rounds:

Empty sled push – 50’

5 Dual DB deadlifts

4 Push ups on top of DBs

3 Push Press w/ DBs

2 Dual DB Hang Snatch

1 Devils Press

WOD:

Partner WOD: (break up reps/distance however you want)

In Teams of 2, complete:

200′ Sled Push (90/45)

–then–

3 Rounds:

30 Dual DB Hang Snatch (50/35)

30 Dual DB Burpee Deadlifts

30 Devil’s Press

–then–

200′ Sled Pull (90/45)

Videos courtesy of OPEX Fitness, Thomas Hoffman, Functional Bodybuilding, and Train FTW, respectively.  Quick demos of the sled push and pulls, Dual DB Hang Power Snatch, and Dual DB Burpee Deadlifts. Getting a little teamwork to start off week 2 of our new strength cycle. Have a good plan going into the WOD with your partner.  Would suggest setting up a 25’ area, and have one partner push the sled down and back (total of 50’), then have partner 2 do the same.  Repeat until all 200’ are complete. For the DB movements, maybe go 5 at a time.  Find what works for you and your partner!  Also, if going solo, just cut the reps and distance in half.

Scaling Options:

Sled weight -> 70/25 -> as needed

DB weight -> 35/25 -> as needed

If no partner, cut reps/distance in half

Cool Down:

Roll out T-Spine – 2 min

Banded Bully stretch – 1 Min per side

Warmup:

10 cal row

Side lunge 30’

Heel2Toe 30’

Duck Walk 30’

Crab Walk 30’

10 PVC pass Thrus

10 PVC OHS

Calf stretch on rig – 30 sec per side

Barbell warmup: With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin

S/S/S:

3-Postion Snatch (Floor, Below the Knee, above the knee)

3@60%

3@65%

2@70%

Sets start every 3 min

%s Based off 19May2022 1RM

Video courtesy of Catalyst Athletics. Our Snatch complex this cycle takes us back to a 3-Position complex.  You will hit one Snatch from the floor, hold onto the bar, set up right below the knee, hit a second snatch, hold onto the bar, and perform one more snatch at the hang (above the knee).  In between the reps, if your grip is starting to go, put the bar in your hip, and re-grip your hands if necessary.  Good hip explosion and fast drop under the bar will make these successful.  If the squat snatch is a limiting factor, either lighten up the weight, or hit power snatches, and ride down for an OHS every rep.

WOD:

10 Rounds:

7/5 Cal Row

100M Run

13 Min Time Cap

Video courtesy of Dark Horse Rowing.  Some good tips to make your row strokes as efficient as possible. This one is meant to try to red-line on this WOD!  That said, STILL keep the row strokes as efficient as possible to get through them with some breath left for the runs!

Cool Down:

Calf stretch on rig -1 Min per side

Banded hamstring stretch – 1 min per side

Warmup:

200M jog w/med ball

8 box step ups

10 Cobra to downward dog

20 hollow rocks

5 squats w/med ball

5 push press to target w/med ball

5 wall ball shots

4 box step overs

WOD:

EMOM 25:

Min 1 – 20 Ab-mat Sit Ups

Min 2 – 12 Wall-balls (20/14)

Min 3 – 20 Ab-mat Sit Ups

Min 4 – 10 DB (35/25) Box Step-Overs Over (24″/20″)

Min 5 – 15 Am. KB Swings (53/35)

Video courtesy of Invictus Fitness.  Some good efficiency tips for the DB Box Step overs. In longer EMOMs, what tends to happen is about halfway through, folks notice their rest time per minute dropping more and more and start to panic.  Don’t.  Stay the course.  Keep a good pace on the reps each minute from the get go

Scaling Options:

Ab-mat Sit Up -> feet anchored (Elite -> GHD)

MB weight -> 14/10 -> as needed

DB weight -> 25/15 -> as needed

Box height -> 20/16 -> as needed

KB -> 35/25 -> as needed

Cool Down:

Kneeling shoulder stretch on box – 2 Min

Video courtesy of Train FTW

Cobra pose – 2 Min

Warmup:

Grab pair of light/med DBs

50 Single Unders

5 Dual DB deadlifts

10 Iron cross

10 Push up to Downward Dog

30 Dubs or 4 attempts

5 Dual DB push press

2 Wall Walks

On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), Kipping Pull Ups (or ring rows)

Barbell warmup: Place empty barbell in rack, then per form 2 rounds of 5 press, 5 push press, 5 push jerk, 3 split jerks

S/S/S:

Split Jerk

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics. Our pressing variation this cycle will focus on the Split Jerk.  The goal is here getting an very violent hip extension, then driving our bodies down under the bar FAST, as we PUNCH to lock out the arms overhead as we land in the split.  Focus on the fast drop and the punch to avoid having to press more than needed on the catch

WOD:

For Time:

200 Double Under Buy-In, then…

3 Rounds:

25 Pull Ups

20 Dual DB Hang Clean and Jerk (50/35)

10 Handstand Push Ups

Video courtesy of Street Parking. Quick demo on the Dual DB Hang Power Clean and Jerk. Highly advise when going through the double under buy-in, don’t try to sprint them.  Find a nice, steady pace to avoid tripping up. In the triplet, the big takeaway is making sure you don’t over-tense your back in the DB Hang Power Clean and Jerk.  Keep your back nice and straight, and use a hip hinge to get the DB’s popped up to the shoulders. Use a strong hip pop to move the DBs off the shoulders going into the jerks.  This way you’ll save some juice for the HSPUs

Scaling Options:

Double Unders -> cut to 100 ->400 Single Unders

Pull ups -> Buddha Rows -> Ring Rows

DB weight -> 35/25 -> as needed

HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor -> High kneeling DB press

Cool Down:

Thread the Needle – 1 Min per side

Kneeling lat stretch – 1 min per arm

Warmup:

Grab light/med KB

2 Rounds:

50’ Suitcase L-arm

10 Spider-Man Lunge w/twist

20 calf stretch in downward dog

50’ suitcase carry R-arm

WOD:

For Time:

200M Farmer Carry (70/53)

60/45 Cal Bike

1600M Run

60/45 Cal Bike

200M Farmer Carry (70/53)

35 Min Cap:

Video courtesy of WORDStar.  Quick demo on the dual KB Farmer Walks.  Keep your shoulders back and chest up to prevent undue taxing on  your breathing.  Today’s word for this WOD, only one word…GRIT.  This is one of the ones where your head is going to tell you time and time again “stop, there is no reason to do this workout”.  That’s when you need to just put your head down, grit your teeth and GO!!!

Scaling Options:

KB weight -> 53/35 -> as needed

Run -> 2K Row

If no bike, 75/55 Cal Row

Cool Down:

Leg Bleeds – 2 min

Lacrosse ball forearm mash – 1 Min per side

Video courtesy of MYOLOGY Sports Massage

Warmup:

8 Box Step ups

10 Cobra to Downward Dog

5 Cobra to Hip Snap

5 Scap Pull Ups

10 In place lunges

10 Side lunges

5 Kip Swings

5 Kipping Knee raise

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

Barbell Warmup: With an empty bar perform 5 reps of: Good mornings, Back Squat, then 3 in-place lunge per leg, then 3 Bulgarian split squat (foot on box or bench)

S/S/S:

Bulgarian Split Squat

5X5 (per leg)

Increase weight ea set

Video courtesy of Catalyst Athletics. Welcome to the new Strength Cycle!  We kick off the new cycle with our squat variation.  This cycle, we will work the Bulgarian Split Squat.  If you’ve never done these before, you will find areas on your leg pretty sore tomorrow, but that’s okay.  It means we’re opening up more areas to build strength!  Remember, each set, you will do 5 reps per leg.  You can do all 5 on one leg before moving to the other leg.

WOD:

14 Min AMRAP:

4 Burpee Box Jump Overs (30/24)

8 Toes2Bar

12 Walking Lunges (per leg)

Don’t let the low numbers on each movement fool you.  The height on the box is meant to be higher than normal, and after all the Bulgarian Split Squats, got a feeling the walking lunges may feel a little different today.

Scaling Options:

Box height -> 24/20 -> as needed

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Bar -> V-Ups

Cool Down:

Couch Stretch – 1 Min per side

Cobra Pose – 2 min

Warmup:

Grab a pair of light DBs

200M jog

5 DB deadlifts

5 dip/shrug with DBs

5 hang power cleans

5 push ups on top of DBs

5 DB deadlifts

5 DB shoulder to OH

5 Devil’s Press

S/S/S:

Jerk From Rack:

3×2 #70% of 1RM

2×1 #80%

3×1 #85%

Jerks can be Split Jerk or Push Jerk

Videos courtesy of Rogue Fitness and Catalyst Athletics, respectively.  Today, you can go with either split or push for your jerk.

WOD:

12 Min AMRAP:

1 Hang Dual DB Power Clean (50/35)

1 Devil’s Press

1 Dual DB Shoulder to OH

2 Hang Dual DB Power Clean

2 Devil’s Press

2 Dual DB Shoulder to OH

etc…Add 1 rep per movement each round

Videos courtesy of Train FTW and CrossFit Federal Hill, respectively.  Quick demos on the Hang DB Power Clean and the Devil’s Press.

Ah, a nice ascending ladder AMRAP to finish off your week!  Every round, you will in crease the rep count per movement by one rep. As you get into the higher numbers, the reps will get spicy, but aim to go unbroken each time you start a movement. Today, we want you to use the DB Hang Power Clean version where the DBs stay outside of the legs.  Get a good hinge of the hips in the hang and then violently extend the hips as your shrug and throw the elbows in front of the DBs (as seen in the video above). For the Devil’s Press, as the reps go up, find a good rhythm to keep moving through them.  And for the Shoulder to OH, you can use any method (press, push press, push jerk, split jerk) as long as you finish with the DBs locked out overhead and the hips and knees fully locked out.

Scaling Options:

DB weight -> 35/25 -> as needed

Cool Down:

Thread the Needle Hold – 1 Min per side

Scorpion Hold – 1 Min per side

Warmup:

1 Min bike

30 sec jump rope practice

8 Box step overs

5 no push up, no jump burpees

1 Min bike

1 Min jump rope work

5 box jumps

3 burpee box jump overs

S/S/S:

EMOM for 12:

Min 1 – 20 Double Unders or 40 Single Unders

Min 2 – 10 No push up, no jump Burpees

Min 3 – 6 Box Jump Overs

Video courtesy of 24Life.  Quick demo of the no-push up, no-jump burpee.  Today’s EMOM is a bit of a primer for the work you will do in the WOD. Once you hit the rep count per minute, the remaining time is rest.  For the no-push up, no-jump burpee.

WOD:

For Reps/Cals:

4:00 Max Calorie Bike

4:00 Max Burpee Box Jump Over (24/20)

4:00 Max Double Unders

  *2 Min rest between sections

Score = reps + cals

Video courtesy of Kari Pearce.  Some good burpee over box jump tips.  Think of today as back-to-back-to-back AMRAPs, with one movement per AMRAP. While I wouldn’t expect a sprint pace the entire 4 minutes on any of these, I still want to see you move with a purpose each time as your score is the total reps/cals from all three.  With having the 2 min recovery period, you should be able to hit each one of these with some fire!

Scaling Options:

Box height -> 20/16 -> as needed

Burpee box jump overs -> burpee box step overs

Double Unders -> no scale (will give you 4 solid minutes to work on your first Double Under!)

Box jump overs (in EMOM) -> box step overs

Cool Down:

Calf Stretch on Rig – 1 Min per side

Saddle Pose – 2 min

Warmup:

10 Cal Row

10 Bow to Bends

5 Back Roll to V-Sit

10 Iron Cross

10 Push up to Downward Dog

10 Thoracic High Fives

3 Wall Walks

30 sec handstand hold

WOD:

5 Rounds For Time:

20/16 Cal Row

15 Deadlifts (225/155)

10 Handstand Push Ups

Videos courtesy of Austin Malleolo and Invictus Fitness, respectively. Some good tips on cycling deadlifts and getting through those cals on rowing. Look to grind this one out a little bit.  A good steady row pace that is not as fast as a sprint, but not as slow as a 5K pace is in order today.  This will allow you to come into the deadlifts with the posterior chain good and warm.  If not able to go 15 unbroken, try breaking at 8, then finish the remaining 7, or break every 5 reps.  Whatever allows you to go through as fast (and as safe) as possible.  For the HSPUs, same thing.  If 10 in a row is in your wheel house, do it. Otherwise, aim to hit 5, come off the wall, shake things out and finish he remaining 5.

Scaling Options:

If no rower -> 18/14 cal bike

Bar weight -> 185/130 -> 165/115 -> as needed

HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor -> high kneeling DB press

Cool Down:

Iron Cross Hold – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

3 Rounds:

6 Plate (15/10) Ground to OH

6 Plate OH Lunges

6 Plate Russian Twists

6 Hollow Rocks

6 Bow to Bends

S/S/S:

Extended Mobility work:

1 Min Scorpion Hold per side

1 Min Kneeling Lat Stretch per side

Super Squat Hip Sequence

Barbell Tricep mash – 1 Min per side

Bicep stretch on rig – 1 Min per side

Videos courtesy of Mobility WOD, The Ready State, and Invictus Fitness, respectively.  Quick demos for Super Squat Hip Sequence, barbell tricep mash, and bicep stretch on the rig.  With some hard work over the last few weeks, just want to get in a little extra mobility this week

WOD:

21 – 15 – 9:

DB Floor Press (50/35)

Burpee to Kipping Pull Up

Front Rack Lunges, per leg (95/65)

Videos courtesy of Functional Bodybuilding.  Quick demos for the Floor Press and Burpee to Kipping Pull Up. Today will mix two movements you should move through rather quickly to one that will slow you down no matter what.  The DB floor press and front rack lunges are pretty easy to maneuver through at a good pace on their own, but with the burpee to kipping pull ups, you will see your wind run out pretty quick if your pacing is off.  Best strategy would be to move through the DB floor press at a good clip, then find a steady pace for the burpee to kipping pull up.  This way, you’ll have a little left in the tank to get through the lunges each round.

Scaling Options:

DB weight -> 35/25 -> as needed

Burpee to Kipping Pull Up -> Burpee to jumping pull up

Video courtesy of OPEX Fitness

Bar weight -> 75/55 -> as needed

Cool Down:

Doorway Stretch – 1 Min per side

Couch Stretch – 2 Min per side