HERO WOD FRIDAY
HERO WOD FRIDAY Ralph (Time) 4 Rounds For Time 8 Deadlifts (250/175 lb) 16 Burpees 3 Rope Climbs (15 ft) 600 meter Run In honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1, 2006
HERO WOD FRIDAY Ralph (Time) 4 Rounds For Time 8 Deadlifts (250/175 lb) 16 Burpees 3 Rope Climbs (15 ft) 600 meter Run In honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1, 2006
Thursday Hatch Cycle Week Back Squat Week 8B (Weight) 2×5@65% 3×5@70% Hatch Cycle Front Squat Week 8B (Weight) 4×5@60% Metcon (Time) Descending Ladder 10–>1 C2B PU Deficit HSPU 2" *100m SPRINT on the rower after every round LVL1: Kipping PU/HSPU LVL2: Banded Strict PU/2 Abmat HSPU LVL3: Ring Rows/Strict Push-ups
Wednesday Clean Complex (Weight) 5×1 of the following Clean Complex: 1 Clean+ 1 Front Squat+ 2 Split Jerks Rest 90-120 secs. btwn sets Metcon (Time) 5 RFT: 10 DBL DB Devils Press 55/35 20 DBL DB Suitcase Lunges 55/35 50 ft. HSW LVL1: 50 Shoulder Taps (Nose & Toes HS) LVL2: Accumulate 90 secs in
Tuesday Snatch Work (Weight) EMOM for 10:00 1 Power Snatch+ 1 Snatch+ 1 OHS *Begin the complex at 50% of 1 RM Snatch; increase the load every minute *Record heaviest weight in Wodify Metcon (AMRAP – Rounds and Reps) 17 AMRAP: 30 Double-unders 20 Wall Ball Shots 20/14 10 Ring Muscle-ups LVL1: Jumping Ring MU+Dip
Monday Hatch Cycle Back Squat Week 8a (Weight) ***DELOAD WEEK*** 1×5@65% 1×5@70% 1×5@75% 1×5@80% Hatch Cycle Front Squat Week 8B (Weight) ***DELOAD WEEK*** 1×5@60% 3×5@65% Metcon (Time) 4 RFT: 400m Barbell Back Rack Carry 95/65 20 Weighted GHD SU 25/15 400m Run 20 Weighted Back Extensions 25/15 LVL1: Bodyweight GHD SU/Back Extension LVL2: GHD SU
General Warm-Up
1:30 Cardio Choice
-
:15/:15 Samson Stretch
10m Crawling Lunge
10m Toy Soldiers
-
2 Sets (Priming the Posterior Chain for Heavy Pulls):
8/8 Single Leg Glute Bridges
:20 Glute Bridge Hold
-
Specific Prep
2 Sets
100m Run (Building Pace, Tall Posture, Quick Turnover)
5 Romanian Deadlifts @ Empty Barbell (Soft Knees, Feel the Hamstrings Load)
5 Deadlifts to Mid-Shin @ Empty Barbell (Set the Lats, Push the Floor Away, Hips and Shoulders Rise Together)
-
Load the Barbell to Working Weights
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Time Cap: 28:00
Score = Time
Barbell: 225/155lb (102/70kg)
Goal: 21:00-26:00, consistent set times across all three
Stimulus: Posterior Chain / Fatigued Running
RPE: 8/10
Primary Objective: Build posterior chain stamina while holding consistent running mechanics and output under accumulating fatigue.
Secondary Objective: Transition cleanly between moderate hinging and running with controlled breathing and efficient mechanics.
Level 2:
Barbell: 185/125lb (84/57kg)
Level 1:
For Time
3 Sets:
150m Run
10 Deadlifts
150m Run
Rest 1:00
5 Deadlifts
300m Run
5 Deadlifts
Rest 1:00
Barbell: 135/95lb (61/43kg)
Masters 55+:
Barbell: 155/105lb (70/48kg)
Competitor:
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Barbell: 255/165lb (115/75kg)
Hotel Gym / Travel:
For Time
3 Sets:
200m Run
16 Dual Dumbbell Romanian Deadlifts
200m Run
Rest 1:00
8 Dual Dumbbell Romanian Deadlifts
400m Run
8 Dual Dumbbell Romanian Deadlifts
Rest 1:00
Dumbbells: 2 x 50/35lb (22.5/15kg)
Bad Weather Option:
For Time
3 Sets:
6 Shuttle Runs
12 Deadlifts
6 Shuttle Runs
Rest 1:00
6 Deadlifts
12 Shuttle Runs
6 Deadlifts
Rest 1:00
Barbell: 225/155lb (102/70kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
For Quality:
3 Sets:
2/2 Turkish Get-Ups
50ft (15m) Sled Push
8/8 Single Leg GHD Hip Extensions
Rest 2:00 b/t sets
General Warm-Up
1:30 Cardio Choice
-
:15/:15 Samson Stretch
10m Crawling Lunge
10m Toy Soldiers
-
2 Sets (Priming the Posterior Chain for Heavy Pulls):
8/8 Single Leg Glute Bridges
:20 Glute Bridge Hold
-
Specific Prep
2 Sets
100m Run (Building Pace, Tall Posture, Quick Turnover)
5 Romanian Deadlifts @ Empty Barbell (Soft Knees, Feel the Hamstrings Load)
5 Deadlifts to Mid-Shin @ Empty Barbell (Set the Lats, Push the Floor Away, Hips and Shoulders Rise Together)
-
Load the Barbell to Working Weights
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Time Cap: 28:00
Score = Time
Barbell: 225/155lb (102/70kg)
Goal: 21:00-26:00, consistent set times across all three
Stimulus: Posterior Chain / Fatigued Running
RPE: 8/10
Primary Objective: Build posterior chain stamina while holding consistent running mechanics and output under accumulating fatigue.
Secondary Objective: Transition cleanly between moderate hinging and running with controlled breathing and efficient mechanics.
Level 2:
Barbell: 185/125lb (84/57kg)
Level 1:
For Time
3 Sets:
150m Run
10 Deadlifts
150m Run
Rest 1:00
5 Deadlifts
300m Run
5 Deadlifts
Rest 1:00
Barbell: 135/95lb (61/43kg)
Masters 55+:
Barbell: 155/105lb (70/48kg)
Competitor:
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Barbell: 255/165lb (115/75kg)
Hotel Gym / Travel:
For Time
3 Sets:
200m Run
16 Dual Dumbbell Romanian Deadlifts
200m Run
Rest 1:00
8 Dual Dumbbell Romanian Deadlifts
400m Run
8 Dual Dumbbell Romanian Deadlifts
Rest 1:00
Dumbbells: 2 x 50/35lb (22.5/15kg)
Bad Weather Option:
For Time
3 Sets:
6 Shuttle Runs
12 Deadlifts
6 Shuttle Runs
Rest 1:00
6 Deadlifts
12 Shuttle Runs
6 Deadlifts
Rest 1:00
Barbell: 225/155lb (102/70kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
For Quality:
3 Sets:
2/2 Turkish Get-Ups
50ft (15m) Sled Push
8/8 Single Leg GHD Hip Extensions
Rest 2:00 b/t sets
General Warm-Up
1:30 Cardio Choice
-
:15/:15 Samson Stretch
10m Crawling Lunge
10m Toy Soldiers
-
2 Sets (Priming the Posterior Chain for Heavy Pulls):
8/8 Single Leg Glute Bridges
:20 Glute Bridge Hold
-
Specific Prep
2 Sets
100m Run (Building Pace, Tall Posture, Quick Turnover)
5 Romanian Deadlifts @ Empty Barbell (Soft Knees, Feel the Hamstrings Load)
5 Deadlifts to Mid-Shin @ Empty Barbell (Set the Lats, Push the Floor Away, Hips and Shoulders Rise Together)
-
Load the Barbell to Working Weights
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Time Cap: 28:00
Score = Time
Barbell: 225/155lb (102/70kg)
Goal: 21:00-26:00, consistent set times across all three
Stimulus: Posterior Chain / Fatigued Running
RPE: 8/10
Primary Objective: Build posterior chain stamina while holding consistent running mechanics and output under accumulating fatigue.
Secondary Objective: Transition cleanly between moderate hinging and running with controlled breathing and efficient mechanics.
Level 2:
Barbell: 185/125lb (84/57kg)
Level 1:
For Time
3 Sets:
150m Run
10 Deadlifts
150m Run
Rest 1:00
5 Deadlifts
300m Run
5 Deadlifts
Rest 1:00
Barbell: 135/95lb (61/43kg)
Masters 55+:
Barbell: 155/105lb (70/48kg)
Competitor:
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Barbell: 255/165lb (115/75kg)
Hotel Gym / Travel:
For Time
3 Sets:
200m Run
16 Dual Dumbbell Romanian Deadlifts
200m Run
Rest 1:00
8 Dual Dumbbell Romanian Deadlifts
400m Run
8 Dual Dumbbell Romanian Deadlifts
Rest 1:00
Dumbbells: 2 x 50/35lb (22.5/15kg)
Bad Weather Option:
For Time
3 Sets:
6 Shuttle Runs
12 Deadlifts
6 Shuttle Runs
Rest 1:00
6 Deadlifts
12 Shuttle Runs
6 Deadlifts
Rest 1:00
Barbell: 225/155lb (102/70kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
For Quality:
3 Sets:
2/2 Turkish Get-Ups
50ft (15m) Sled Push
8/8 Single Leg GHD Hip Extensions
Rest 2:00 b/t sets
General Warm-Up
1:30 Cardio Choice
-
:15/:15 Samson Stretch
10m Crawling Lunge
10m Toy Soldiers
-
2 Sets (Priming the Posterior Chain for Heavy Pulls):
8/8 Single Leg Glute Bridges
:20 Glute Bridge Hold
-
Specific Prep
2 Sets
100m Run (Building Pace, Tall Posture, Quick Turnover)
5 Romanian Deadlifts @ Empty Barbell (Soft Knees, Feel the Hamstrings Load)
5 Deadlifts to Mid-Shin @ Empty Barbell (Set the Lats, Push the Floor Away, Hips and Shoulders Rise Together)
-
Load the Barbell to Working Weights
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Time Cap: 28:00
Score = Time
Barbell: 225/155lb (102/70kg)
Goal: 21:00-26:00, consistent set times across all three
Stimulus: Posterior Chain / Fatigued Running
RPE: 8/10
Primary Objective: Build posterior chain stamina while holding consistent running mechanics and output under accumulating fatigue.
Secondary Objective: Transition cleanly between moderate hinging and running with controlled breathing and efficient mechanics.
Level 2:
Barbell: 185/125lb (84/57kg)
Level 1:
For Time
3 Sets:
150m Run
10 Deadlifts
150m Run
Rest 1:00
5 Deadlifts
300m Run
5 Deadlifts
Rest 1:00
Barbell: 135/95lb (61/43kg)
Masters 55+:
Barbell: 155/105lb (70/48kg)
Competitor:
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Barbell: 255/165lb (115/75kg)
Hotel Gym / Travel:
For Time
3 Sets:
200m Run
16 Dual Dumbbell Romanian Deadlifts
200m Run
Rest 1:00
8 Dual Dumbbell Romanian Deadlifts
400m Run
8 Dual Dumbbell Romanian Deadlifts
Rest 1:00
Dumbbells: 2 x 50/35lb (22.5/15kg)
Bad Weather Option:
For Time
3 Sets:
6 Shuttle Runs
12 Deadlifts
6 Shuttle Runs
Rest 1:00
6 Deadlifts
12 Shuttle Runs
6 Deadlifts
Rest 1:00
Barbell: 225/155lb (102/70kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
For Quality:
3 Sets:
2/2 Turkish Get-Ups
50ft (15m) Sled Push
8/8 Single Leg GHD Hip Extensions
Rest 2:00 b/t sets
General Warm-Up
1:30 Cardio Choice
-
:15/:15 Samson Stretch
10m Crawling Lunge
10m Toy Soldiers
-
2 Sets (Priming the Posterior Chain for Heavy Pulls):
8/8 Single Leg Glute Bridges
:20 Glute Bridge Hold
-
Specific Prep
2 Sets
100m Run (Building Pace, Tall Posture, Quick Turnover)
5 Romanian Deadlifts @ Empty Barbell (Soft Knees, Feel the Hamstrings Load)
5 Deadlifts to Mid-Shin @ Empty Barbell (Set the Lats, Push the Floor Away, Hips and Shoulders Rise Together)
-
Load the Barbell to Working Weights
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Time Cap: 28:00
Score = Time
Barbell: 225/155lb (102/70kg)
Goal: 21:00-26:00, consistent set times across all three
Stimulus: Posterior Chain / Fatigued Running
RPE: 8/10
Primary Objective: Build posterior chain stamina while holding consistent running mechanics and output under accumulating fatigue.
Secondary Objective: Transition cleanly between moderate hinging and running with controlled breathing and efficient mechanics.
Level 2:
Barbell: 185/125lb (84/57kg)
Level 1:
For Time
3 Sets:
150m Run
10 Deadlifts
150m Run
Rest 1:00
5 Deadlifts
300m Run
5 Deadlifts
Rest 1:00
Barbell: 135/95lb (61/43kg)
Masters 55+:
Barbell: 155/105lb (70/48kg)
Competitor:
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Barbell: 255/165lb (115/75kg)
Hotel Gym / Travel:
For Time
3 Sets:
200m Run
16 Dual Dumbbell Romanian Deadlifts
200m Run
Rest 1:00
8 Dual Dumbbell Romanian Deadlifts
400m Run
8 Dual Dumbbell Romanian Deadlifts
Rest 1:00
Dumbbells: 2 x 50/35lb (22.5/15kg)
Bad Weather Option:
For Time
3 Sets:
6 Shuttle Runs
12 Deadlifts
6 Shuttle Runs
Rest 1:00
6 Deadlifts
12 Shuttle Runs
6 Deadlifts
Rest 1:00
Barbell: 225/155lb (102/70kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
For Quality:
3 Sets:
2/2 Turkish Get-Ups
50ft (15m) Sled Push
8/8 Single Leg GHD Hip Extensions
Rest 2:00 b/t sets
General Warm-Up
1:30 Cardio Choice
-
:15/:15 Samson Stretch
10m Crawling Lunge
10m Toy Soldiers
-
2 Sets (Priming the Posterior Chain for Heavy Pulls):
8/8 Single Leg Glute Bridges
:20 Glute Bridge Hold
-
Specific Prep
2 Sets
100m Run (Building Pace, Tall Posture, Quick Turnover)
5 Romanian Deadlifts @ Empty Barbell (Soft Knees, Feel the Hamstrings Load)
5 Deadlifts to Mid-Shin @ Empty Barbell (Set the Lats, Push the Floor Away, Hips and Shoulders Rise Together)
-
Load the Barbell to Working Weights
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Time Cap: 28:00
Score = Time
Barbell: 225/155lb (102/70kg)
Goal: 21:00-26:00, consistent set times across all three
Stimulus: Posterior Chain / Fatigued Running
RPE: 8/10
Primary Objective: Build posterior chain stamina while holding consistent running mechanics and output under accumulating fatigue.
Secondary Objective: Transition cleanly between moderate hinging and running with controlled breathing and efficient mechanics.
Level 2:
Barbell: 185/125lb (84/57kg)
Level 1:
For Time
3 Sets:
150m Run
10 Deadlifts
150m Run
Rest 1:00
5 Deadlifts
300m Run
5 Deadlifts
Rest 1:00
Barbell: 135/95lb (61/43kg)
Masters 55+:
Barbell: 155/105lb (70/48kg)
Competitor:
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Barbell: 255/165lb (115/75kg)
Hotel Gym / Travel:
For Time
3 Sets:
200m Run
16 Dual Dumbbell Romanian Deadlifts
200m Run
Rest 1:00
8 Dual Dumbbell Romanian Deadlifts
400m Run
8 Dual Dumbbell Romanian Deadlifts
Rest 1:00
Dumbbells: 2 x 50/35lb (22.5/15kg)
Bad Weather Option:
For Time
3 Sets:
6 Shuttle Runs
12 Deadlifts
6 Shuttle Runs
Rest 1:00
6 Deadlifts
12 Shuttle Runs
6 Deadlifts
Rest 1:00
Barbell: 225/155lb (102/70kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
For Quality:
3 Sets:
2/2 Turkish Get-Ups
50ft (15m) Sled Push
8/8 Single Leg GHD Hip Extensions
Rest 2:00 b/t sets
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10 Cat-Cow
:15/:15 Crossbody Lat Stretch
10/10 Quadruped Thoracic Rotations
10 Scapular Push-Ups
-
2 Sets:
10 Deep Lunge Mountain Climbers
5 Up-Downs
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Strict Press (Ribs down, bar path tight to the face)
5 Front Rack Dip and Drive, No Press (Vertical torso, heels stay down)
5 Push Press (Finish the drive before the arms take over)
-
Then build in 2-3 sets of 3 reps to 65% before the clock starts.
Loading Notes: % of 1RM Push Press
- Focus on a vertical dip and drive with a firm lockout of the knees, hips, and elbows with the biceps covering the ears, bar over midline, and a tight core avoiding hyperextension.
6 Rounds for time:
1 Bear Complex (115/75)
6 Pull-ups
8 Overhead Walking Lunges (45/25) Plate
9 Burpees
“Bear Complex”= 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press (unbroken)
Goal 11-14 Mins
Time Cap: 20 mins
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10 Cat-Cow
:15/:15 Crossbody Lat Stretch
10/10 Quadruped Thoracic Rotations
10 Scapular Push-Ups
-
2 Sets:
10 Deep Lunge Mountain Climbers
5 Up-Downs
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Strict Press (Ribs down, bar path tight to the face)
5 Front Rack Dip and Drive, No Press (Vertical torso, heels stay down)
5 Push Press (Finish the drive before the arms take over)
-
Then build in 2-3 sets of 3 reps to 65% before the clock starts.
Loading Notes: % of 1RM Push Press
- Focus on a vertical dip and drive with a firm lockout of the knees, hips, and elbows with the biceps covering the ears, bar over midline, and a tight core avoiding hyperextension.
6 Rounds for time:
1 Bear Complex (115/75)
6 Pull-ups
8 Overhead Walking Lunges (45/25) Plate
9 Burpees
“Bear Complex”= 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press (unbroken)
Goal 11-14 Mins
Time Cap: 20 mins
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10 Cat-Cow
:15/:15 Crossbody Lat Stretch
10/10 Quadruped Thoracic Rotations
10 Scapular Push-Ups
-
2 Sets:
10 Deep Lunge Mountain Climbers
5 Up-Downs
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Strict Press (Ribs down, bar path tight to the face)
5 Front Rack Dip and Drive, No Press (Vertical torso, heels stay down)
5 Push Press (Finish the drive before the arms take over)
-
Then build in 2-3 sets of 3 reps to 65% before the clock starts.
Loading Notes: % of 1RM Push Press
- Focus on a vertical dip and drive with a firm lockout of the knees, hips, and elbows with the biceps covering the ears, bar over midline, and a tight core avoiding hyperextension.
6 Rounds for time:
1 Bear Complex (115/75)
6 Pull-ups
8 Overhead Walking Lunges (45/25) Plate
9 Burpees
“Bear Complex”= 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press (unbroken)
Goal 11-14 Mins
Time Cap: 20 mins
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10 Cat-Cow
:15/:15 Crossbody Lat Stretch
10/10 Quadruped Thoracic Rotations
10 Scapular Push-Ups
-
2 Sets:
10 Deep Lunge Mountain Climbers
5 Up-Downs
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Strict Press (Ribs down, bar path tight to the face)
5 Front Rack Dip and Drive, No Press (Vertical torso, heels stay down)
5 Push Press (Finish the drive before the arms take over)
-
Then build in 2-3 sets of 3 reps to 65% before the clock starts.
Loading Notes: % of 1RM Push Press
- Focus on a vertical dip and drive with a firm lockout of the knees, hips, and elbows with the biceps covering the ears, bar over midline, and a tight core avoiding hyperextension.
6 Rounds for time:
1 Bear Complex (115/75)
6 Pull-ups
8 Overhead Walking Lunges (45/25) Plate
9 Burpees
“Bear Complex”= 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press (unbroken)
Goal 11-14 Mins
Time Cap: 20 mins
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10 Cat-Cow
:15/:15 Crossbody Lat Stretch
10/10 Quadruped Thoracic Rotations
10 Scapular Push-Ups
-
2 Sets:
10 Deep Lunge Mountain Climbers
5 Up-Downs
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Strict Press (Ribs down, bar path tight to the face)
5 Front Rack Dip and Drive, No Press (Vertical torso, heels stay down)
5 Push Press (Finish the drive before the arms take over)
-
Then build in 2-3 sets of 3 reps to 65% before the clock starts.
Loading Notes: % of 1RM Push Press
- Focus on a vertical dip and drive with a firm lockout of the knees, hips, and elbows with the biceps covering the ears, bar over midline, and a tight core avoiding hyperextension.
6 Rounds for time:
1 Bear Complex (115/75)
6 Pull-ups
8 Overhead Walking Lunges (45/25) Plate
9 Burpees
“Bear Complex”= 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press (unbroken)
Goal 11-14 Mins
Time Cap: 20 mins
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10 Cat-Cow
:15/:15 Crossbody Lat Stretch
10/10 Quadruped Thoracic Rotations
10 Scapular Push-Ups
-
2 Sets:
10 Deep Lunge Mountain Climbers
5 Up-Downs
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Strict Press (Ribs down, bar path tight to the face)
5 Front Rack Dip and Drive, No Press (Vertical torso, heels stay down)
5 Push Press (Finish the drive before the arms take over)
-
Then build in 2-3 sets of 3 reps to 65% before the clock starts.
Loading Notes: % of 1RM Push Press
- Focus on a vertical dip and drive with a firm lockout of the knees, hips, and elbows with the biceps covering the ears, bar over midline, and a tight core avoiding hyperextension.
6 Rounds for time:
1 Bear Complex (115/75)
6 Pull-ups
8 Overhead Walking Lunges (45/25) Plate
9 Burpees
“Bear Complex”= 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press (unbroken)
Goal 11-14 Mins
Time Cap: 20 mins
