Thursday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
MED-BALL CLEAN BASICS
Med-ball review:
2 Deadlift
2 Deadlift shrug
2 Front squat
2 Sets of:
5 good mornings with med-ball
5 deadlift shrugs
10 lateral hops over med-ball
5 alternating lunges with med-ball
5 front squats with med ball
Warm-up
Warm-up
MED-BALL CLEAN REVIEW | 5:00
2 sets of
3-5 coach lead reps
3-5 athlete lead reps
2 sets of
3-5 coach lead reps
3-5 athlete lead reps
Weightlifting
Squat Clean (10 EMOM 1×1 Find a Heavy clean)
Warm-up
Warm-up
WOD PRIMER
2 sets
5 sit-ups
5 unbroken cleans at workout weight
2 sets
5 sit-ups
5 unbroken cleans at workout weight
Metcon
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 7:
10 squat cleans (65/95 lb)
20 sit-ups
AMRAP 7:
10 squat cleans (65/95 lb)
20 sit-ups
INTERMEDIATE
Same as Rx’d
BEGINNER
AMRAP 7:
10 hang squat cleans (35/45 lb)
20 sit-ups
Cool Down
Accumulate:
1:00 foam roll low back
1:00 foam roll quadriceps/leg
1:00 foam roll low back
1:00 foam roll quadriceps/leg
3-5+ rounds
Use the arms to "kip" the sit-up to increase speed during the workout.
Cleans should feel light and sit-ups should be completed in large sets.
Focus on keeping your chest up and pushing your hips back on the descent while cycling cleans.