Briefing video

 

 

Daily Board

 

WARMUP

 

(5 min.) Quick Warm-up

 

30 sec. Alternate 5 air squats + 5 bootstrap stretches
30 sec. Wall squat hold
30 sec. Plank object taps
30 sec. Push-ups
2 rounds

 

(10-15 min.) Project Inversion Session #2

Handstand Stability

 

10 Shoulder Shrugs in Handstand Hold
20 Alt. Hand Releases in Handstand
Rest
3 Rounds

* Scale UP to Free-Standing
* Scale DOWN to Object Pike Shoulder Shrugs/Pike Shoulder Shrugs + Plank Shoulder Taps (20 Reps)

 

WORKOUT PREP & WORKOUT

Fully and Partially Loaded

(15-20 min.) Review and prep power clean with PVC/broomstick/Db

As a group, review the power clean as:
Dip shrug – high hang muscle clean – hang power clean – deadlift – power clean
* Perform as many reps as needed

 

Then, perform;
2 x 5 reps
2 x 3 reps
2-3 x 1 rep
* Add load each set
* Work up to a heavy 1 rep. This doesn’t mean 1 rep max, just something challenging.
* You should aim to hit your workout weight around the 1st set of 3 reps.
* Rest in between as time permits.

 

– For PL folk, perform this complex:
10 SA front Squat + SA thruster (5 each arm)
10 SA deadlift + SA power clean (5 each arm)
2 round

 

7 Push press (both Db’s)
7 Power clean (both Db’s)
2 rounds

 

Unloaded

Perform the following complex:

20 Plank shoulder taps
20 Up and over the fence + air squat – alternate directions
2 rounds

 

20 Mountain climbers
10 Walking lunges
1-2 rounds.

 

(5 min.) Prep for workout

 

Get your load to your working weight, then perform one round of the workout with your intended modifications.
Take note as to how long it takes and how it feels.* Make changes as needed here.

(10 min.) Perform workout

 

EMOM 10 min.

20 Mountain Climbers
10 Walking Lunges

Scoring

Complete all rounds

Scaling

Workout: First, scale load as needed. Then, modify reps as needed. As a rule of thumb, you should be getting 10-15 sec. rest at the end of each minute for the first half of the workout and then it will decrease as the reps go on with the last rounds potentially not having any rest at all.

Mountain climbers: reduce the reps to 10-15 per set. Then, reduce the ROM of the end position.

Lunges: Reduce the reps to 8 per set.

WOD Goal

The goal for the majority of you is to be able to do the prescribed reps. This may mean you need to scale the load. Focus on getting the reps done vs trying to use the rx’d load. Use the prep part to figure out whether you think you can maintain the reps over the 10 min. It is intended to be hard, don’t be conservative, challenge yourselves.

Both movements should be done unbroken each round. For the first few rounds you probably won’t need much break between the wall balls/thrusters and the power cleans. As you get tired you will probably start taking more rest. Make sure you monitor where you are at with your timing and you aren’t resting too much!

Unloaded: You will be breathing hard by minute 3. Your goal is to maintain the reps across the 10 minutes without dropping off the pace too much.

This one is going to be all about the lungs and legs. Since the total volume per minute is 30 reps, you will be moving for the majority of the 10 minutes. For both movements the reps are total, which means 15 mountain climbers each side and 5 lunges each side.
* Day two of project inversion today. This will help get those shoulders prepped for the short, intense workout.

EMOM 10 min.

7 Db Thruster
7 Db Power Clean

Scoring

Complete all rounds

Scaling

Workout: First, scale load as needed. Then, modify reps as needed. As a rule of thumb, you should be getting 10-15 sec. rest at the end of each minute for the first half of the workout and then it will decrease as the reps go on with the last rounds potentially not having any rest at all.

Db thruster and power clean: Scale to one dumbbell performed as single arm thrusters, or double hand on one dumbbell thruster.

WOD Goal

The goal for the majority of you is to be able to do the prescribed reps. This may mean you need to scale the load. Focus on getting the reps done vs trying to use the rx’d load. Use the prep part to figure out whether you think you can maintain the reps over the 10 min. It is intended to be hard, don’t be conservative, challenge yourselves.

Both movements should be done unbroken each round. For the first few rounds you probably won’t need much break between the wall balls/thrusters and the power cleans. As you get tired you will probably start taking more rest. Make sure you monitor where you are at with your timing and you aren’t resting too much!

 

We didn’t have to change too much up with the stimulus today. Ideally, we would have liked to add some more reps since the loading will be a little lighter for those power cleans, but 14 reps per minute will be a challenge for most people to maintain across 10 minutes. That is a total of 140 reps. Both movements are intended to be done with two dumbbells today. One in each hand.

EMOM 10 min.

7 Wall ball
5 Power clean (135/95 lb.)

Scoring

Complete all rounds

Scaling

Workout: First, scale load as needed. Then, modify reps as needed. As a rule of thumb, you should be getting 10-15 sec. rest at the end of each minute for the first half of the workout and then it will decrease as the reps go on with the last rounds potentially not having any rest at all.

Wall ball: Scale load first, then modify target height.

Power clean: Scale load as needed. Can you perform 8-10 reps unbroken of the load fresh?

WOD Goal

The goal for the majority of you is to be able to do the prescribed reps. This may mean you need to scale the load. Focus on getting the reps done vs trying to use the rx’d load. Use the prep part to figure out whether you think you can maintain the reps over the 10 min. It is intended to be hard, don’t be conservative, challenge yourselves.

Both movements should be done unbroken each round. For the first few rounds you probably won’t need much break between the wall balls/thrusters and the power cleans. As you get tired you will probably start taking more rest. Make sure you monitor where you are at with your timing and you aren’t resting too much!

A Lot of simple couplets/triplets this week. Today we wall ball and power clean. A great balance between push, pull, hinge and squat. Nothing fancy. BUT, the volume prescribed per minute is definitely going to get a little spicy for the average athlete. The load is set as light to moderate. It shouldn’t be heavy. The timeframe will be perfect for the intended stimulus, and right when you think you can’t do another round, it will be over.

The wall ball target is 10-ft for the men and 9-ft for the women.

We have included some time to go heavy in those power cleans in the prep piece of the workout today.

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

 

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.