2 sets
1. Cardio 60sec – Bike/Row/Run/Ski/Sled Option
2. Shinbox Complex
-Shinbox Thoracic Rotation x 5/side
-Shinbox Goodmorning x 5/side
3. Passive Hang x 30-60 sec
*Shinbox Complex; Perform all 5 reps on one side of the thoracic rotation before moving to the next. For the good morning, you will switch back and forth between sides, as demonstrated in the video. Try to keep the low back in an arch position as you lean forward over the front leg.
https://youtu.be/lYTc50zta00
https://youtu.be/eh3aSS3jPX4
https://youtu.be/XwryUTVQNIU
Olympic Prep (5min Cap)
With empty bar:
5 Deadlift, 5 Bent-Over Rows, 5 Strict Press
5 Hang Power Clean, 5 Front Squat
5 Split Jerk, 10 Alternating Reverse Lunges w/ Bar Overhead (or front rack if OH is an issue)
5 Good Mornings, 5 Jumping Squats
Week 10: Full Clean Speed Strength
IN 12 MINS, BUILD TO A TOUGH SET:
1.1.1 Clean (10sec Between reps)
Slowly build up in weight over the 12-minute time allotment. Your final set should be approximately 9/10 RPE.
Week 2: Push Press
Push Press
Week 1: Work at 65% of 1RM Clean & Jerk for 3×3.
Week 2: Apply target weight increase and complete 3×2.
Week 3: Apply target weight increase and complete 3×2.
Week 4: Work at 65% of 1RM Clean & Jerk for 3×2.
Target (10#) increase / week if work sets are above 100kg (220#).
Target (5#) increase / week if work sets are below 100kg (220#).
WOD
EMOM X 15 MINS
1) 2 Hang Power Cleans + 4 Deadlifts + 6 Bar Facing Burpees (185/125lbs)
2) 30-40 sec Ring Plank
3) 10 Wall Balls + 20-30 Double Unders
The goal is to complete the work on each minute in roughly 25-35 sec, leaving you 25-35 sec to rest before the next minute. If you are finding yourself going slower than this, then please reduce your reps or your weight.
Cooldown
*On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the first 15-30 sec of the stretch will require some fidgeting, but once you find a good spot relax deeply.
1) Butterfly or Wtd Butterfly x 2 min
*Minimize rounding through the low back. Optional to support the back from a wall.
2) T Spine Can Opener x 2 min
*Allow the shoulders to rotate naturally and attempt to extend through the thoracic spine as much as possible.
3) Middle Split x 2 min
*Use hands on floor or elevated object to support yourself.
4) Shinbox Hip ER Stretch x 1 min/side
*Hinge from the hip, but maintain the arch in your low back to maximize stretch through the glutes.
https://youtu.be/HAWArAoXQd0
https://youtu.be/-IukiEMbs08
https://youtu.be/t8c7Hw5sefE
https://youtu.be/ntN5tV2Pz8Y
Cash Out
Clean High Pull + 2 Low Hang Clean High Pulls
Week 1: Work at 90% of 1RM Clean & Jerk for 3 x 1+3.
Week 2: Apply target weight increase and complete 3 x 1+3.
Week 3: Apply target weight increase and complete 3 x 1+2.
Week 4: Work at 80% of 1RM Clean & Jerk for 2 x 1+2.
Target (10#) increase / week if work sets are above (242#).
Target (5#) increase / week if work sets are below (242#).
——-‐—————————————————————-
Superset for 2 sets. Rest 30 – 60 seconds between sets.
Dumbbell Lateral Lunge
2 x10
Single Leg Banded Hamstring Curl
2 x MAX
Gangster Walk
2 x 200 ft
Perform 10-15 meters:
– Lunges with Rotation:
https://youtu.be/rvH6eFLNWpM
– Duck Walk
https://youtu.be/d5lMRyURK98
– Knee Hold into Arabesque Rotation
https://youtu.be/S3RnsfBsALY
– Crab Walk
– Alternated K Kick
https://youtu.be/lQNY8XV2ehU
Skill: TTB
1) Alternate between Station I and Station II (5 min CAP):
10 sets:
I. 1 The Ball Up + 1 Strict TTB for quality
II. Banded Kip Drill: 5 reps for quality
https://www.instagram.com/p/B9I0ZcbA5uj/?utm_source=ig_web_copy_link
2) TTB Rhythm Drill
10 sets: 3-5 reps for quality
https://www.instagram.com/reel/CoVYZDNp-MM/?igshid=YmMyMTA2M2Y=
3) V-compressions
https://www.youtube.com/watch?v=z9TFujStt9k
3 sets: 10-15 reps for quality
Skill: Handstand Strength & Balance
1) 2 x 30 Handstand Shoulder taps
-rest 40 sec between sets-
2) 3 x 5 reps of Handstand Shaping
https://www.instagram.com/p/CO6n9yzAWYr/?igshid=YmMyMTA2M2Y=
WOD
3 sets:
2 MINS AMRAP
18-26 Cal Bike
Go right to Dumbbell Push Press
AMRAP Dumbbell Push Press in the Time Remaining (50/35lbs)
REST 60SEC
2 MINS AMRAP
18-26 Cal Bike
AMRAP Rope Climbs in the Time Remaining
2 sets:
60 sec bike/ski/row
+
1) 10 reps Single Arm Kettlebell Front Rack Cyclist Squat
2) 3 reps/per side 90/90 Goblet Squat Hip Extension
https://www.instagram.com/p/CQReSA4LynY/?utm_source=ig_web_copy_link
3) Dynamic Adductor Stretch x 10/side
https://youtu.be/YOjQdmylMFE
4) Cobra Single Leg Goodmorning Hold x 5 reps with 3-5 sec hold.
https://youtu.be/v7K5ZjDOREI
5) Low Switch Cossack Squat x 6-8/side
6) :30 Supinated grip dead hang
Part I
3 sets:
6 Barbell Bent Over Rows
12 Ring Rows
24 Seated Band Rows
https://youtu.be/xMj0W_6lf_E?list=TLGGWcnMbO5qN68xMjAzMjAyMw
Rest 2 min between sets
Part II
3 sets:
6 Strict Ring Dips
12 Box Dips
24 Banded Triceps Extension
Everything needs to be unbroken
Rest 2 min between sets
Cash Out
Superset the following exercises for 2 sets. Rest 30 – 60 seconds between sets.
Work at a moderately challenging weight in Week 1. Target 5lb increase / week.
Pendlay Row
2 x10
Top Half Chin Up
2 x MAX
Incline Chest Supported Reverse
Dumbbell Fly
2 x10
WOD
THE WORKOUT
10 x 250m, rest 2:30 btw
*This session aims to develop top end pace and efficiency at the high rates
This should be sustainable to hold for the first 8 pieces with 2:30 rest. The maximum rate allowed is 34 spm.
Not higher, and no rowing short, sprinty strokes.
On the last two pieces, you have permission to push as hard as you can while keeping the
rate under 34spm.
💪🏻1 min: max burpees to target 💪🏻
Warmup
2 Rounds
10 Cal Bike/Row/Ski
4 Devils Press
2 Wall Walks
10 Banded Upright Row
https://youtu.be/UVhWe4QfoYM
20 Pogo Lateral Jump (10/side)
https://youtu.be/TxaQ2UIS1yg
Olympic Prep
EMOM X 4
1) 3 Snatch High Pull + 3 Muscle Snatch + 3 OHS
2) 3 Power Snatch + 3 Snatch Balance
3) 3 Snatch + 3 Snatch grip Push Press
4) 3 Spitz Snatch
Week 10: Speed Strength
EVERY 90 SEC X 6
Power Snatch 1.1 (quickly reset between each rep)
RPE Guidelines – Build weight for each set. The last set is 9/10 RPE
Week 2: Muscle Snatch + 2 Snatch Balances
Muscle Snatch + 2 Snatch Balances
Week 1: Work at 55% of 1RM Snatch for 4 x 1+2.
Week 2: Apply target weight increase and complete 4 x 1+2.
Week 3: Apply target weight increase and complete 4 x 1+2.
Week 4: Work at 55% of 1RM Snatch for 4 x 1+2.
Target 5kg (10#) increase / week if work sets are above 100kg (220#).
Target 2.5kg (5#) increase / week if work sets are below 100kg (220#).
WOD
6 ROUNDS @ SUSTAINABLE PACE
14-20 Cal Bike
10 Dual Dumbbell Deadlifts 50/35lbs
10 Toes to bar
10 Alternating DB Power Snatch 50/35lbs
rest 30sec after each set
20min Time Cap
Cash Out
Snatch High Pull + 2 Low Hang High Pulls
Week 1: Work at 80% of 1RM Snatch for 3 x 1+3.
Week 2: Apply target weight increase and complete 3 x 1+3.
Week 3: Apply target weight increase and complete 3 x 1+2.
Week 4: Work at 80% of 1RM Snatch for 3 x 1+2.
Target (5#) increase / week
*https://youtu.be/YjNXxHgZJqE
‐–‐——————————————————————–
Superset the following exercises for 2 sets. Rest 30 – 60 seconds between sets.
*Work at a moderately challenging weight. Target 5lb increase / week.
Half Kneeling Single Arm banded Pull
Down 2×10
*https://youtu.be/1JhKpNcJQBg
Supinated Dumbbell Bench Press 2 x10
*https://youtu.be/YhSu57S7vr8
Dumbbell Lat Pull Over 2×8
*https://youtu.be/oVtsXMPu8z8
————————————————————————
Superset the following exercises for 2 sets. Rest 30 – 60 seconds between sets.
Lying DB External Shoulder Rotation
2 x 10
Work with a light to moderately challenging weight. Perform 10 reps per arm per set. You may not be able to increase weight each week.
https://youtu.be/pCtykjn3K5w
Side Plank W/ SA Row
2 x 10
Perform 10 reps on each side per set.
https://youtu.be/75CJQFMQ5DI
Cooldown
*On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the first 15-30 sec of the stretch will require some fidgeting, but once you find a good spot, relax deeply.
1) Twisted Cross x 1 min/side
*Aim to stretch from shoulder to opposite hip.
2) Prayer Stretch x 1 min
*Lean into the armpit to increase stretch sensation.
3) Passive Ring Hang x 1 min
*Support the feet as necessary to take load off of the shoulders.
https://youtu.be/6pnT2HRdU9M
https://youtu.be/OA27FMUQ2Ns
https://youtu.be/4aihpiz8O0k
The leaderboard:
Men’s RX:
🥇Jake – 116 reps
🥈Beto – 105 reps
🥉Eric – 102 reps
Women’s RX:
🥇Molly – 71 reps
🥈Carol – 40 reps
🥉Litzi – 31 reps
Warm Up (10 min CAP)
Warm Up
1. Cardio 60sec – Bike/Row/Run/Ski Option
2. Shinbox Complex:
-Shinbox Rear Leg ER x 5/side
https://youtu.be/PrgluYOA5bk
-Shinbox Heel Touch x 5/side
https://youtu.be/_oMQ8EBM0k8
-Shinbox Switch x 5-10/side
https://youtu.be/gQ3IkH0B9cY
3. Bodyweight RDL x 10 @31X1
https://youtu.be/tOZnzuATxmU
4. Bottom of Squat Hold x 30 sec
5. Start to Catch Position Squat Jump x 10 reps (In+Out=1)
https://www.youtube.com/watch?v=DpH2X6r0saM
4. Forward Wall Shoulder Circles x 5 reps/side
https://www.youtube.com/watch?v=dKSW3rx96Pc
*During the shinbox complex try to keep your spine in a straight position. You may rest your arms on the ground behind you to regress this movement slightly. Try to only rotate and move through the hip joint, minimizing the movement through the low back.
Squat warmup
Pre Fatigue – Barbell Complex
2 Sets
3 Kang Squat
3 Back Rack Forward Lunges Right
3 Back Rack Forward Lunges Left
3 Good Mornings
rest 90-120sec between sets
Squat
3 WORKING SETS
1) 1-1/4 Front Squat; 4,3,2*
Rest 15 sec
2) Back Squat 30X0; AMRAP -1
Rest 2-3 min
Use the same load for the Back Squat as you do on the 1-1/4 Front Squat. Push each set of Back Squats to within 1 rep shy of failure at the specific tempo listed.
*Set of 4 reps 1-1/4 Front Squat – RPE 7/10
Set of 3 reps 1-1/4 Front Squat – RPE 8/10
Set of 2 reps 1-1/4 Front Squat – RPE 9/10
WOD
7 ROUNDS @ 80-85% EFFORT (For Time)
4 Thruster 95/65lbs
2-4 Burpee Ring Muscle Ups *(12 Body Rows)
4 Alternating Pistol Squat *(8 switch lunges)
*12 Minute Time Cap
Cash Out
2-3 Sets
1. Left Leg Suitcase Knee Over Toe Split Squat x 6-8 Reps @ 30X0 rest 30sec
https://youtu.be/2U58iHm7oSM
2. Right Leg Suitcase Knee Over Toe Split Squat x 6-8 Reps @ 30X0 rest 30sec
Back Extension
2 x 10
Work at a moderately challenging weight in Week 1 or just bodyweight. Target 2.5kg – 5kg increase / week.
Superset the following exercises for 2 sets. Rest 60 seconds between sets.
+ Core Finisher
Medicine Ball “Same Arm, Same Leg” Deadbug
2 x 10
Work at a moderately challenging weight in Week 1. Perform 10 reps per side per set. Target 5lb increase / week.
https://vimeo.com/433368063
Tall Bird Dog
2 x 30 s
Hold for 30 seconds on each side per set.
Cooldown
Complete 1-2 sets of the following exercises based on time available.
1. Elevated Pigeon Stretch x 1 min/side
*Do not allow the low back to round, side bend, or rotate.
https://youtu.be/S5wzqwggslc
2. Pancake Stretch x 1 min L, 1 min R, 1 min Center
https://youtu.be/dBGkICXnsIk
3. Middle Split x 1 min
*use upper body assistance as necessary. Only go as wide as comfortable.
https://youtu.be/gm7L9Z8AyQY
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