HERO WOD FRIDAY
HERO WOD FRIDAY Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24" In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
HERO WOD FRIDAY Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24" In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
Thursday Strength + Metcon Bench Press (Weight) Every 3min for 12min: 4×2 *6-8 ring dips after each set Metcon (Time) For Time (18 min cap): Run 200m 36 Deadlifts 50/35# DBs Run 400m 24 Power Cleans 50/35# DBs Run 600 Meters 12 Squat Cleans 50/35# DBs Run 800m
Warrior Woman Wednesday Snatch Complex (Weight) Every 2 Min for 12 Min 1 Power Snatch + 1 Squat Snatch Building in weight to a moderate/heavy single. *record heaviest weight in Wodify Metcon (AMRAP – Rounds and Reps) Core: 10 Minute AMRAP 20 SIt Ups 20 Superman 40 Flutter Kicks (Left/Right =1 Rep) Amanda (Time) 1
Tuesday Strength + Metcon 1 RM DEADLIFT (Weight) 20:00 To Find 1RM Deadlift (Suggestions for warming up to getting to a Heavy Single/Max). 8 Reps @ 40% 5 Reps @ 50% 5 Reps @ 60% 3 Reps @ 75% 1 Rep @ 85% 1 Rep @ 90 % Metcon (AMRAP – Reps) 12 Min AMRAP
Manic Monday Metcon (AMRAP – Rounds and Reps) AMRAP 20 Min 8/6 Calories Any Machine 6 Lateral Burpee Over Bar 4 Power Cleans, 165/115 lbs 6 Lateral Burpee Over Bars 8/6 Any Machine Calories Rest 1 min
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
8 Inchworm Push-Ups
8/8 Quadruped Thoracic Rotations
:20/:20 Crossbody Lat Stretch
-
2 Sets:
10 Hollow Rocks
10 Arch Rocks
:15 Wall Lean March + :15 Wall Lean Sprint
Specific Wall Walk and Toes-to-Bar Prep
2 Down Dog to Feet On Wall and Pike
2 Wall Walks @ 1/2 Range (Hands walking in, ribs down, hips stacked)
1 Wall Walk to 10-20-in Target + :10 Hold
-
Hanging Build (Simple to Complex):
8 Scapular Pull-Ups
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
For Time, Two Segments
0:00 - 15:00
3 Rounds
500/450m Row
15:00 - 30:00
3 Rounds
400m Run
20 Toes to Bar
Time Cap: 14:00 / Segment
Score = Time for Each Segment
Wall Walk: 10-in Target
Goals: 8:00-11:00 per segment
Stimulus: Aerobic Gymnastics Conditioning
RPE: 8/10
Primary Objective: Complete each round in under 3:20 for roughly 10:00 total per segment.
Secondary Objective: Hold big sets on the wall walks and toes to bar while running and rowing near 5k pace.
Level 2:
Segment 1, 3 Rounds: 500/450m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar
Wall Walk: 15-in Target
Level 1:
Segment 1, 3 Rounds: 350/300m Row, 4 Partial Wall Walks
Segment 2, 3 Rounds: 300m Run, 15 Hanging Knee Raises
Wall Walk: 30-in Target
Masters 55+:
Segment 1, 3 Rounds: 400/350m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar or Alt Toes to Bar
Wall Walk: 20-in Target
Competitor:
Segment 1, 3 Rounds: 500/450m Row, 7 Wall Walks
Segment 2, 3 Rounds: 400m Run, 25 Toes to Bar
Wall Walk: 10-in Target
Hotel Gym / Travel:
Segment 1, 3 Rounds: 500/450m Row or 2:00 Machine, 5 Wall Walks or 8 Inchworm Push-Ups
Segment 2, 3 Rounds: 400m Run, 20 V-Ups or Hanging Knee Raises
Big Class Notes:
Split the class in half and run the segments in opposite order, rotating on the 15:00 mark. If wall space is limited, stagger athletes by :30 and assign wall segments before the clock starts.
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch (nasal breathing, long exhale)
:30/:30 Half Kneeling Hip Flexor Stretch with Overhead Reach
:30 Childs Pose with Lat Reach (let the ribs settle, exhale into the reach)
:30/:30 Downward Dog Calf Pedal, Slow
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
8 Inchworm Push-Ups
8/8 Quadruped Thoracic Rotations
:20/:20 Crossbody Lat Stretch
-
2 Sets:
10 Hollow Rocks
10 Arch Rocks
:15 Wall Lean March + :15 Wall Lean Sprint
Specific Wall Walk and Toes-to-Bar Prep
2 Down Dog to Feet On Wall and Pike
2 Wall Walks @ 1/2 Range (Hands walking in, ribs down, hips stacked)
1 Wall Walk to 10-20-in Target + :10 Hold
-
Hanging Build (Simple to Complex):
8 Scapular Pull-Ups
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
For Time, Two Segments
0:00 - 15:00
3 Rounds
500/450m Row
15:00 - 30:00
3 Rounds
400m Run
20 Toes to Bar
Time Cap: 14:00 / Segment
Score = Time for Each Segment
Wall Walk: 10-in Target
Goals: 8:00-11:00 per segment
Stimulus: Aerobic Gymnastics Conditioning
RPE: 8/10
Primary Objective: Complete each round in under 3:20 for roughly 10:00 total per segment.
Secondary Objective: Hold big sets on the wall walks and toes to bar while running and rowing near 5k pace.
Level 2:
Segment 1, 3 Rounds: 500/450m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar
Wall Walk: 15-in Target
Level 1:
Segment 1, 3 Rounds: 350/300m Row, 4 Partial Wall Walks
Segment 2, 3 Rounds: 300m Run, 15 Hanging Knee Raises
Wall Walk: 30-in Target
Masters 55+:
Segment 1, 3 Rounds: 400/350m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar or Alt Toes to Bar
Wall Walk: 20-in Target
Competitor:
Segment 1, 3 Rounds: 500/450m Row, 7 Wall Walks
Segment 2, 3 Rounds: 400m Run, 25 Toes to Bar
Wall Walk: 10-in Target
Hotel Gym / Travel:
Segment 1, 3 Rounds: 500/450m Row or 2:00 Machine, 5 Wall Walks or 8 Inchworm Push-Ups
Segment 2, 3 Rounds: 400m Run, 20 V-Ups or Hanging Knee Raises
Big Class Notes:
Split the class in half and run the segments in opposite order, rotating on the 15:00 mark. If wall space is limited, stagger athletes by :30 and assign wall segments before the clock starts.
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch (nasal breathing, long exhale)
:30/:30 Half Kneeling Hip Flexor Stretch with Overhead Reach
:30 Childs Pose with Lat Reach (let the ribs settle, exhale into the reach)
:30/:30 Downward Dog Calf Pedal, Slow
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
8 Inchworm Push-Ups
8/8 Quadruped Thoracic Rotations
:20/:20 Crossbody Lat Stretch
-
2 Sets:
10 Hollow Rocks
10 Arch Rocks
:15 Wall Lean March + :15 Wall Lean Sprint
Specific Wall Walk and Toes-to-Bar Prep
2 Down Dog to Feet On Wall and Pike
2 Wall Walks @ 1/2 Range (Hands walking in, ribs down, hips stacked)
1 Wall Walk to 10-20-in Target + :10 Hold
-
Hanging Build (Simple to Complex):
8 Scapular Pull-Ups
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
For Time, Two Segments
0:00 - 15:00
3 Rounds
500/450m Row
15:00 - 30:00
3 Rounds
400m Run
20 Toes to Bar
Time Cap: 14:00 / Segment
Score = Time for Each Segment
Wall Walk: 10-in Target
Goals: 8:00-11:00 per segment
Stimulus: Aerobic Gymnastics Conditioning
RPE: 8/10
Primary Objective: Complete each round in under 3:20 for roughly 10:00 total per segment.
Secondary Objective: Hold big sets on the wall walks and toes to bar while running and rowing near 5k pace.
Level 2:
Segment 1, 3 Rounds: 500/450m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar
Wall Walk: 15-in Target
Level 1:
Segment 1, 3 Rounds: 350/300m Row, 4 Partial Wall Walks
Segment 2, 3 Rounds: 300m Run, 15 Hanging Knee Raises
Wall Walk: 30-in Target
Masters 55+:
Segment 1, 3 Rounds: 400/350m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar or Alt Toes to Bar
Wall Walk: 20-in Target
Competitor:
Segment 1, 3 Rounds: 500/450m Row, 7 Wall Walks
Segment 2, 3 Rounds: 400m Run, 25 Toes to Bar
Wall Walk: 10-in Target
Hotel Gym / Travel:
Segment 1, 3 Rounds: 500/450m Row or 2:00 Machine, 5 Wall Walks or 8 Inchworm Push-Ups
Segment 2, 3 Rounds: 400m Run, 20 V-Ups or Hanging Knee Raises
Big Class Notes:
Split the class in half and run the segments in opposite order, rotating on the 15:00 mark. If wall space is limited, stagger athletes by :30 and assign wall segments before the clock starts.
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch (nasal breathing, long exhale)
:30/:30 Half Kneeling Hip Flexor Stretch with Overhead Reach
:30 Childs Pose with Lat Reach (let the ribs settle, exhale into the reach)
:30/:30 Downward Dog Calf Pedal, Slow
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
8 Inchworm Push-Ups
8/8 Quadruped Thoracic Rotations
:20/:20 Crossbody Lat Stretch
-
2 Sets:
10 Hollow Rocks
10 Arch Rocks
:15 Wall Lean March + :15 Wall Lean Sprint
Specific Wall Walk and Toes-to-Bar Prep
2 Down Dog to Feet On Wall and Pike
2 Wall Walks @ 1/2 Range (Hands walking in, ribs down, hips stacked)
1 Wall Walk to 10-20-in Target + :10 Hold
-
Hanging Build (Simple to Complex):
8 Scapular Pull-Ups
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
For Time, Two Segments
0:00 - 15:00
3 Rounds
500/450m Row
15:00 - 30:00
3 Rounds
400m Run
20 Toes to Bar
Time Cap: 14:00 / Segment
Score = Time for Each Segment
Wall Walk: 10-in Target
Goals: 8:00-11:00 per segment
Stimulus: Aerobic Gymnastics Conditioning
RPE: 8/10
Primary Objective: Complete each round in under 3:20 for roughly 10:00 total per segment.
Secondary Objective: Hold big sets on the wall walks and toes to bar while running and rowing near 5k pace.
Level 2:
Segment 1, 3 Rounds: 500/450m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar
Wall Walk: 15-in Target
Level 1:
Segment 1, 3 Rounds: 350/300m Row, 4 Partial Wall Walks
Segment 2, 3 Rounds: 300m Run, 15 Hanging Knee Raises
Wall Walk: 30-in Target
Masters 55+:
Segment 1, 3 Rounds: 400/350m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar or Alt Toes to Bar
Wall Walk: 20-in Target
Competitor:
Segment 1, 3 Rounds: 500/450m Row, 7 Wall Walks
Segment 2, 3 Rounds: 400m Run, 25 Toes to Bar
Wall Walk: 10-in Target
Hotel Gym / Travel:
Segment 1, 3 Rounds: 500/450m Row or 2:00 Machine, 5 Wall Walks or 8 Inchworm Push-Ups
Segment 2, 3 Rounds: 400m Run, 20 V-Ups or Hanging Knee Raises
Big Class Notes:
Split the class in half and run the segments in opposite order, rotating on the 15:00 mark. If wall space is limited, stagger athletes by :30 and assign wall segments before the clock starts.
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch (nasal breathing, long exhale)
:30/:30 Half Kneeling Hip Flexor Stretch with Overhead Reach
:30 Childs Pose with Lat Reach (let the ribs settle, exhale into the reach)
:30/:30 Downward Dog Calf Pedal, Slow
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
8 Inchworm Push-Ups
8/8 Quadruped Thoracic Rotations
:20/:20 Crossbody Lat Stretch
-
2 Sets:
10 Hollow Rocks
10 Arch Rocks
:15 Wall Lean March + :15 Wall Lean Sprint
Specific Wall Walk and Toes-to-Bar Prep
2 Down Dog to Feet On Wall and Pike
2 Wall Walks @ 1/2 Range (Hands walking in, ribs down, hips stacked)
1 Wall Walk to 10-20-in Target + :10 Hold
-
Hanging Build (Simple to Complex):
8 Scapular Pull-Ups
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
For Time, Two Segments
0:00 - 15:00
3 Rounds
500/450m Row
15:00 - 30:00
3 Rounds
400m Run
20 Toes to Bar
Time Cap: 14:00 / Segment
Score = Time for Each Segment
Wall Walk: 10-in Target
Goals: 8:00-11:00 per segment
Stimulus: Aerobic Gymnastics Conditioning
RPE: 8/10
Primary Objective: Complete each round in under 3:20 for roughly 10:00 total per segment.
Secondary Objective: Hold big sets on the wall walks and toes to bar while running and rowing near 5k pace.
Level 2:
Segment 1, 3 Rounds: 500/450m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar
Wall Walk: 15-in Target
Level 1:
Segment 1, 3 Rounds: 350/300m Row, 4 Partial Wall Walks
Segment 2, 3 Rounds: 300m Run, 15 Hanging Knee Raises
Wall Walk: 30-in Target
Masters 55+:
Segment 1, 3 Rounds: 400/350m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar or Alt Toes to Bar
Wall Walk: 20-in Target
Competitor:
Segment 1, 3 Rounds: 500/450m Row, 7 Wall Walks
Segment 2, 3 Rounds: 400m Run, 25 Toes to Bar
Wall Walk: 10-in Target
Hotel Gym / Travel:
Segment 1, 3 Rounds: 500/450m Row or 2:00 Machine, 5 Wall Walks or 8 Inchworm Push-Ups
Segment 2, 3 Rounds: 400m Run, 20 V-Ups or Hanging Knee Raises
Big Class Notes:
Split the class in half and run the segments in opposite order, rotating on the 15:00 mark. If wall space is limited, stagger athletes by :30 and assign wall segments before the clock starts.
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch (nasal breathing, long exhale)
:30/:30 Half Kneeling Hip Flexor Stretch with Overhead Reach
:30 Childs Pose with Lat Reach (let the ribs settle, exhale into the reach)
:30/:30 Downward Dog Calf Pedal, Slow
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
8 Inchworm Push-Ups
8/8 Quadruped Thoracic Rotations
:20/:20 Crossbody Lat Stretch
-
2 Sets:
10 Hollow Rocks
10 Arch Rocks
:15 Wall Lean March + :15 Wall Lean Sprint
Specific Wall Walk and Toes-to-Bar Prep
2 Down Dog to Feet On Wall and Pike
2 Wall Walks @ 1/2 Range (Hands walking in, ribs down, hips stacked)
1 Wall Walk to 10-20-in Target + :10 Hold
-
Hanging Build (Simple to Complex):
8 Scapular Pull-Ups
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
For Time, Two Segments
0:00 - 15:00
3 Rounds
500/450m Row
15:00 - 30:00
3 Rounds
400m Run
20 Toes to Bar
Time Cap: 14:00 / Segment
Score = Time for Each Segment
Wall Walk: 10-in Target
Goals: 8:00-11:00 per segment
Stimulus: Aerobic Gymnastics Conditioning
RPE: 8/10
Primary Objective: Complete each round in under 3:20 for roughly 10:00 total per segment.
Secondary Objective: Hold big sets on the wall walks and toes to bar while running and rowing near 5k pace.
Level 2:
Segment 1, 3 Rounds: 500/450m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar
Wall Walk: 15-in Target
Level 1:
Segment 1, 3 Rounds: 350/300m Row, 4 Partial Wall Walks
Segment 2, 3 Rounds: 300m Run, 15 Hanging Knee Raises
Wall Walk: 30-in Target
Masters 55+:
Segment 1, 3 Rounds: 400/350m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar or Alt Toes to Bar
Wall Walk: 20-in Target
Competitor:
Segment 1, 3 Rounds: 500/450m Row, 7 Wall Walks
Segment 2, 3 Rounds: 400m Run, 25 Toes to Bar
Wall Walk: 10-in Target
Hotel Gym / Travel:
Segment 1, 3 Rounds: 500/450m Row or 2:00 Machine, 5 Wall Walks or 8 Inchworm Push-Ups
Segment 2, 3 Rounds: 400m Run, 20 V-Ups or Hanging Knee Raises
Big Class Notes:
Split the class in half and run the segments in opposite order, rotating on the 15:00 mark. If wall space is limited, stagger athletes by :30 and assign wall segments before the clock starts.
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch (nasal breathing, long exhale)
:30/:30 Half Kneeling Hip Flexor Stretch with Overhead Reach
:30 Childs Pose with Lat Reach (let the ribs settle, exhale into the reach)
:30/:30 Downward Dog Calf Pedal, Slow
General Warm-Up
2:00 Cardio Choice (Row or Bike Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
-
2 Sets (Priming the Hinge and the Legs for Heavy Pulls):
8/8 Single Leg Romanian Deadlifts @ Empty Barbell
10 Alternating Box Step-Ups
5 Box Jumps w/ step-down
Specific Barbell Prep
3 Deadlift Lift Offs @ Light Load (Focusing on Hips and Shoulders Rising Together to the knee
3 Deadlifts @ same load
-
5 Deadlifts @ 40-50%
4 Deadlifts @ 55-65%
3 Deadlifts @ 70-75%
2 Deadlifts @ 80% (First working set load)
Loading Notes
• Low volume by design, we are peaking top end strength in prep for a 3RM in two weeks.
• Set 2 can nudge above 80% if set 1 moved clean, but do not chase a max today.
• Reps are dead stop singles within the set, reset the brace and the back on every pull.
For Time
9-7-5
Deadlifts
Box Jumps
Directly Into...
15-12-9
Deadlifts
Box Jump Overs
Time Cap: 13:00
Score = Time
Deadlift 1: 315/205lb (143/93kg)
Box 1: 30/24in
Deadlift 2: 225/155lb (102/70kg)
Box 2: 24/20in
Goals: 7:00-11:00
Stimulus: Posterior Chain / Deadlift Conditioning
RPE: 8.5/10
Primary Objective: Move the opening couplet with controlled aggression, then raise cycle speed once the load and box height drop.
Secondary Objective: Hold consistent deadlift mechanics and confident box movement as posterior chain fatigue builds.
Level 2:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 245/165lb (111/75kg)
Box 1: 24/20in
Deadlift 2: 185/125lb (84/57kg)
Box 2: 24/20in
Level 1:
9-7-5 Deadlifts and Box Step-Ups, then 15-12-9 Deadlifts and Box Step-Overs
Deadlift 1: 155/105lb (70/48kg)
Box 1: 20in
Deadlift 2: 115/75lb (52/34kg)
Box 2: 20in or lower
Masters 55+:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 225/155lb (102/70kg)
Box 1: 24/20in
Deadlift 2: 155/105lb (70/48kg)
Box 2: 20in
Competitor:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 365/245lb (165/111kg)
Box 1: 30/24in
Deadlift 2: 255/175lb (116/80kg)
Box 2: 24/20in
Hotel Gym / Travel:
12-9-7 Dual Dumbbell Deadlifts and Bench Jumps, then 15-12-9 Dual Dumbbell Deadlifts and Bench Jump Overs
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Option:
12-9-7
Deadlift 225/155lb, 102/70kg
Box Jumps 30/24in
15-12-9
Deadlift 225/155lb, 102/70kg
Box Jump Overs 24/20in
For Quality:
3 Sets:
5/5 Supine Sciatic Nerve Floss
:30 Down Dog Hold with Calf Stretch
:45 Supported Child's Pose to Thread the Needle, alternating (let the low back decompress between reps)
For Quality:
3 Sets:
50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push
:15/:15 Copenhagen Plank
:30 Hamstring Plank or Supine Chinese Plank
General Warm-Up
2:00 Cardio Choice (Row or Bike Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
-
2 Sets (Priming the Hinge and the Legs for Heavy Pulls):
8/8 Single Leg Romanian Deadlifts @ Empty Barbell
10 Alternating Box Step-Ups
5 Box Jumps w/ step-down
Specific Barbell Prep
3 Deadlift Lift Offs @ Light Load (Focusing on Hips and Shoulders Rising Together to the knee
3 Deadlifts @ same load
-
5 Deadlifts @ 40-50%
4 Deadlifts @ 55-65%
3 Deadlifts @ 70-75%
2 Deadlifts @ 80% (First working set load)
Loading Notes
• Low volume by design, we are peaking top end strength in prep for a 3RM in two weeks.
• Set 2 can nudge above 80% if set 1 moved clean, but do not chase a max today.
• Reps are dead stop singles within the set, reset the brace and the back on every pull.
For Time
9-7-5
Deadlifts
Box Jumps
Directly Into...
15-12-9
Deadlifts
Box Jump Overs
Time Cap: 13:00
Score = Time
Deadlift 1: 315/205lb (143/93kg)
Box 1: 30/24in
Deadlift 2: 225/155lb (102/70kg)
Box 2: 24/20in
Goals: 7:00-11:00
Stimulus: Posterior Chain / Deadlift Conditioning
RPE: 8.5/10
Primary Objective: Move the opening couplet with controlled aggression, then raise cycle speed once the load and box height drop.
Secondary Objective: Hold consistent deadlift mechanics and confident box movement as posterior chain fatigue builds.
Level 2:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 245/165lb (111/75kg)
Box 1: 24/20in
Deadlift 2: 185/125lb (84/57kg)
Box 2: 24/20in
Level 1:
9-7-5 Deadlifts and Box Step-Ups, then 15-12-9 Deadlifts and Box Step-Overs
Deadlift 1: 155/105lb (70/48kg)
Box 1: 20in
Deadlift 2: 115/75lb (52/34kg)
Box 2: 20in or lower
Masters 55+:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 225/155lb (102/70kg)
Box 1: 24/20in
Deadlift 2: 155/105lb (70/48kg)
Box 2: 20in
Competitor:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 365/245lb (165/111kg)
Box 1: 30/24in
Deadlift 2: 255/175lb (116/80kg)
Box 2: 24/20in
Hotel Gym / Travel:
12-9-7 Dual Dumbbell Deadlifts and Bench Jumps, then 15-12-9 Dual Dumbbell Deadlifts and Bench Jump Overs
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Option:
12-9-7
Deadlift 225/155lb, 102/70kg
Box Jumps 30/24in
15-12-9
Deadlift 225/155lb, 102/70kg
Box Jump Overs 24/20in
For Quality:
3 Sets:
5/5 Supine Sciatic Nerve Floss
:30 Down Dog Hold with Calf Stretch
:45 Supported Child's Pose to Thread the Needle, alternating (let the low back decompress between reps)
For Quality:
3 Sets:
50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push
:15/:15 Copenhagen Plank
:30 Hamstring Plank or Supine Chinese Plank
General Warm-Up
2:00 Cardio Choice (Row or Bike Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
-
2 Sets (Priming the Hinge and the Legs for Heavy Pulls):
8/8 Single Leg Romanian Deadlifts @ Empty Barbell
10 Alternating Box Step-Ups
5 Box Jumps w/ step-down
Specific Barbell Prep
3 Deadlift Lift Offs @ Light Load (Focusing on Hips and Shoulders Rising Together to the knee
3 Deadlifts @ same load
-
5 Deadlifts @ 40-50%
4 Deadlifts @ 55-65%
3 Deadlifts @ 70-75%
2 Deadlifts @ 80% (First working set load)
Loading Notes
• Low volume by design, we are peaking top end strength in prep for a 3RM in two weeks.
• Set 2 can nudge above 80% if set 1 moved clean, but do not chase a max today.
• Reps are dead stop singles within the set, reset the brace and the back on every pull.
For Time
9-7-5
Deadlifts
Box Jumps
Directly Into...
15-12-9
Deadlifts
Box Jump Overs
Time Cap: 13:00
Score = Time
Deadlift 1: 315/205lb (143/93kg)
Box 1: 30/24in
Deadlift 2: 225/155lb (102/70kg)
Box 2: 24/20in
Goals: 7:00-11:00
Stimulus: Posterior Chain / Deadlift Conditioning
RPE: 8.5/10
Primary Objective: Move the opening couplet with controlled aggression, then raise cycle speed once the load and box height drop.
Secondary Objective: Hold consistent deadlift mechanics and confident box movement as posterior chain fatigue builds.
Level 2:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 245/165lb (111/75kg)
Box 1: 24/20in
Deadlift 2: 185/125lb (84/57kg)
Box 2: 24/20in
Level 1:
9-7-5 Deadlifts and Box Step-Ups, then 15-12-9 Deadlifts and Box Step-Overs
Deadlift 1: 155/105lb (70/48kg)
Box 1: 20in
Deadlift 2: 115/75lb (52/34kg)
Box 2: 20in or lower
Masters 55+:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 225/155lb (102/70kg)
Box 1: 24/20in
Deadlift 2: 155/105lb (70/48kg)
Box 2: 20in
Competitor:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 365/245lb (165/111kg)
Box 1: 30/24in
Deadlift 2: 255/175lb (116/80kg)
Box 2: 24/20in
Hotel Gym / Travel:
12-9-7 Dual Dumbbell Deadlifts and Bench Jumps, then 15-12-9 Dual Dumbbell Deadlifts and Bench Jump Overs
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Option:
12-9-7
Deadlift 225/155lb, 102/70kg
Box Jumps 30/24in
15-12-9
Deadlift 225/155lb, 102/70kg
Box Jump Overs 24/20in
For Quality:
3 Sets:
5/5 Supine Sciatic Nerve Floss
:30 Down Dog Hold with Calf Stretch
:45 Supported Child's Pose to Thread the Needle, alternating (let the low back decompress between reps)
For Quality:
3 Sets:
50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push
:15/:15 Copenhagen Plank
:30 Hamstring Plank or Supine Chinese Plank
General Warm-Up
2:00 Cardio Choice (Row or Bike Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
-
2 Sets (Priming the Hinge and the Legs for Heavy Pulls):
8/8 Single Leg Romanian Deadlifts @ Empty Barbell
10 Alternating Box Step-Ups
5 Box Jumps w/ step-down
Specific Barbell Prep
3 Deadlift Lift Offs @ Light Load (Focusing on Hips and Shoulders Rising Together to the knee
3 Deadlifts @ same load
-
5 Deadlifts @ 40-50%
4 Deadlifts @ 55-65%
3 Deadlifts @ 70-75%
2 Deadlifts @ 80% (First working set load)
Loading Notes
• Low volume by design, we are peaking top end strength in prep for a 3RM in two weeks.
• Set 2 can nudge above 80% if set 1 moved clean, but do not chase a max today.
• Reps are dead stop singles within the set, reset the brace and the back on every pull.
For Time
9-7-5
Deadlifts
Box Jumps
Directly Into...
15-12-9
Deadlifts
Box Jump Overs
Time Cap: 13:00
Score = Time
Deadlift 1: 315/205lb (143/93kg)
Box 1: 30/24in
Deadlift 2: 225/155lb (102/70kg)
Box 2: 24/20in
Goals: 7:00-11:00
Stimulus: Posterior Chain / Deadlift Conditioning
RPE: 8.5/10
Primary Objective: Move the opening couplet with controlled aggression, then raise cycle speed once the load and box height drop.
Secondary Objective: Hold consistent deadlift mechanics and confident box movement as posterior chain fatigue builds.
Level 2:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 245/165lb (111/75kg)
Box 1: 24/20in
Deadlift 2: 185/125lb (84/57kg)
Box 2: 24/20in
Level 1:
9-7-5 Deadlifts and Box Step-Ups, then 15-12-9 Deadlifts and Box Step-Overs
Deadlift 1: 155/105lb (70/48kg)
Box 1: 20in
Deadlift 2: 115/75lb (52/34kg)
Box 2: 20in or lower
Masters 55+:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 225/155lb (102/70kg)
Box 1: 24/20in
Deadlift 2: 155/105lb (70/48kg)
Box 2: 20in
Competitor:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 365/245lb (165/111kg)
Box 1: 30/24in
Deadlift 2: 255/175lb (116/80kg)
Box 2: 24/20in
Hotel Gym / Travel:
12-9-7 Dual Dumbbell Deadlifts and Bench Jumps, then 15-12-9 Dual Dumbbell Deadlifts and Bench Jump Overs
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Option:
12-9-7
Deadlift 225/155lb, 102/70kg
Box Jumps 30/24in
15-12-9
Deadlift 225/155lb, 102/70kg
Box Jump Overs 24/20in
For Quality:
3 Sets:
5/5 Supine Sciatic Nerve Floss
:30 Down Dog Hold with Calf Stretch
:45 Supported Child's Pose to Thread the Needle, alternating (let the low back decompress between reps)
For Quality:
3 Sets:
50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push
:15/:15 Copenhagen Plank
:30 Hamstring Plank or Supine Chinese Plank
General Warm-Up
2:00 Cardio Choice (Row or Bike Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
-
2 Sets (Priming the Hinge and the Legs for Heavy Pulls):
8/8 Single Leg Romanian Deadlifts @ Empty Barbell
10 Alternating Box Step-Ups
5 Box Jumps w/ step-down
Specific Barbell Prep
3 Deadlift Lift Offs @ Light Load (Focusing on Hips and Shoulders Rising Together to the knee
3 Deadlifts @ same load
-
5 Deadlifts @ 40-50%
4 Deadlifts @ 55-65%
3 Deadlifts @ 70-75%
2 Deadlifts @ 80% (First working set load)
Loading Notes
• Low volume by design, we are peaking top end strength in prep for a 3RM in two weeks.
• Set 2 can nudge above 80% if set 1 moved clean, but do not chase a max today.
• Reps are dead stop singles within the set, reset the brace and the back on every pull.
For Time
9-7-5
Deadlifts
Box Jumps
Directly Into...
15-12-9
Deadlifts
Box Jump Overs
Time Cap: 13:00
Score = Time
Deadlift 1: 315/205lb (143/93kg)
Box 1: 30/24in
Deadlift 2: 225/155lb (102/70kg)
Box 2: 24/20in
Goals: 7:00-11:00
Stimulus: Posterior Chain / Deadlift Conditioning
RPE: 8.5/10
Primary Objective: Move the opening couplet with controlled aggression, then raise cycle speed once the load and box height drop.
Secondary Objective: Hold consistent deadlift mechanics and confident box movement as posterior chain fatigue builds.
Level 2:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 245/165lb (111/75kg)
Box 1: 24/20in
Deadlift 2: 185/125lb (84/57kg)
Box 2: 24/20in
Level 1:
9-7-5 Deadlifts and Box Step-Ups, then 15-12-9 Deadlifts and Box Step-Overs
Deadlift 1: 155/105lb (70/48kg)
Box 1: 20in
Deadlift 2: 115/75lb (52/34kg)
Box 2: 20in or lower
Masters 55+:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 225/155lb (102/70kg)
Box 1: 24/20in
Deadlift 2: 155/105lb (70/48kg)
Box 2: 20in
Competitor:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 365/245lb (165/111kg)
Box 1: 30/24in
Deadlift 2: 255/175lb (116/80kg)
Box 2: 24/20in
Hotel Gym / Travel:
12-9-7 Dual Dumbbell Deadlifts and Bench Jumps, then 15-12-9 Dual Dumbbell Deadlifts and Bench Jump Overs
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Option:
12-9-7
Deadlift 225/155lb, 102/70kg
Box Jumps 30/24in
15-12-9
Deadlift 225/155lb, 102/70kg
Box Jump Overs 24/20in
For Quality:
3 Sets:
5/5 Supine Sciatic Nerve Floss
:30 Down Dog Hold with Calf Stretch
:45 Supported Child's Pose to Thread the Needle, alternating (let the low back decompress between reps)
For Quality:
3 Sets:
50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push
:15/:15 Copenhagen Plank
:30 Hamstring Plank or Supine Chinese Plank
General Warm-Up
2:00 Cardio Choice (Row or Bike Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
-
2 Sets (Priming the Hinge and the Legs for Heavy Pulls):
8/8 Single Leg Romanian Deadlifts @ Empty Barbell
10 Alternating Box Step-Ups
5 Box Jumps w/ step-down
Specific Barbell Prep
3 Deadlift Lift Offs @ Light Load (Focusing on Hips and Shoulders Rising Together to the knee
3 Deadlifts @ same load
-
5 Deadlifts @ 40-50%
4 Deadlifts @ 55-65%
3 Deadlifts @ 70-75%
2 Deadlifts @ 80% (First working set load)
Loading Notes
• Low volume by design, we are peaking top end strength in prep for a 3RM in two weeks.
• Set 2 can nudge above 80% if set 1 moved clean, but do not chase a max today.
• Reps are dead stop singles within the set, reset the brace and the back on every pull.
For Time
9-7-5
Deadlifts
Box Jumps
Directly Into...
15-12-9
Deadlifts
Box Jump Overs
Time Cap: 13:00
Score = Time
Deadlift 1: 315/205lb (143/93kg)
Box 1: 30/24in
Deadlift 2: 225/155lb (102/70kg)
Box 2: 24/20in
Goals: 7:00-11:00
Stimulus: Posterior Chain / Deadlift Conditioning
RPE: 8.5/10
Primary Objective: Move the opening couplet with controlled aggression, then raise cycle speed once the load and box height drop.
Secondary Objective: Hold consistent deadlift mechanics and confident box movement as posterior chain fatigue builds.
Level 2:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 245/165lb (111/75kg)
Box 1: 24/20in
Deadlift 2: 185/125lb (84/57kg)
Box 2: 24/20in
Level 1:
9-7-5 Deadlifts and Box Step-Ups, then 15-12-9 Deadlifts and Box Step-Overs
Deadlift 1: 155/105lb (70/48kg)
Box 1: 20in
Deadlift 2: 115/75lb (52/34kg)
Box 2: 20in or lower
Masters 55+:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 225/155lb (102/70kg)
Box 1: 24/20in
Deadlift 2: 155/105lb (70/48kg)
Box 2: 20in
Competitor:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 365/245lb (165/111kg)
Box 1: 30/24in
Deadlift 2: 255/175lb (116/80kg)
Box 2: 24/20in
Hotel Gym / Travel:
12-9-7 Dual Dumbbell Deadlifts and Bench Jumps, then 15-12-9 Dual Dumbbell Deadlifts and Bench Jump Overs
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Option:
12-9-7
Deadlift 225/155lb, 102/70kg
Box Jumps 30/24in
15-12-9
Deadlift 225/155lb, 102/70kg
Box Jump Overs 24/20in
For Quality:
3 Sets:
5/5 Supine Sciatic Nerve Floss
:30 Down Dog Hold with Calf Stretch
:45 Supported Child's Pose to Thread the Needle, alternating (let the low back decompress between reps)
For Quality:
3 Sets:
50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push
:15/:15 Copenhagen Plank
:30 Hamstring Plank or Supine Chinese Plank
