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For this particular workout, I am looking for each section to take around 10-12 minutes. Mix and match to your skill set and if you’d like to ascend weights and are not doing beefy, work with the coach on what is appropriate for your level. The idea here is to not have one glaring limiter or one movement that ruins the momentum of the others. While the first chunk seems “simple” on paper the run after the wall balls is surprisingly tiresome. There are some cleans programmed int he later part of the week so if you want to conserve traps or grip, sandbag and dball over shoulders are a solid option to mix it up. Don’t underestimate the second chunk, it is very legsy.
15 DU or 60 Single Unders (ADV: 25 DU) (Beef: 50)
15 Wall Balls (ADV: 20) (Beef: 25)
**Cals Any Machine
8 Power Cleans 95/65, 115/75, 135/95, or DBall/SB Over shoulder (Bison: 135/95, 155/105, 175/125)
8 Down ups (ADV: Burpees) (Beef: BFB)
**Row/Ski 18/16 Cals ADV: 20/18 (Beef: 25mf)
**Bike 15/12 (ADV: 18/15) (Beef: 20mf)
For strength today, we are building off of last weeks 6’s and 5’s. Today we should aim to work at least 5-10 lbs heavier than last week, but account for how difficult or easy you made them the last go around. These are ascending sets but I still want some decent speed out of the bottom and not be a slug fest for all the sets. Part B is a variation of a famous HERO benchmark. Because of the shorter time domain than usual, as well as the very small rep ranges, today will be a good day to challenge yourself with less assistance.
Sum of best 5 sets.
Compare last weeks 6s/5s
AMRAP in 10 minutes
8 Russian KB Swings 53/35, 70/44
4 Pushups (ADV: 6 or 4/2 HSPU)
2 Pullups (4 regular or 2 C2B)
*Shoulder Flush option: 70m Run each round)
AMRAP in 10 minutes
2 Muscle ups (Bison: Strict)
4 HSPU (Bison: Strict)
8 KB Swings 70/44
This workout is fun. Pick when you want to throw in your cardio. For those who might struggle a little with the later rounds of toes to bar or snatches, it will be a good idea to use the cardio in between some of the work sets. But, be careful, too many transitions can add extra time to the workout as well. Work with the coach on what you like and they’ll have a good idea on where you should fit it in. Or… be ready to have the coach put the work where you don’t want it to be so you work on your weaknesses 😉
6 DB Snatches 45/25, 50/35 or 75/55 Power Snatch (ADV: 3 PS @ 95/65) (Beef:3 @ 115/75) (Bison: 3 @135/95)
8 Hanging Knee Raises, Situps, or V-ups (ADV: 4 T2B) (Beef: 7 T2B)
6 Box Jump Overs (Beef: 8)
@ some point, accumulate
25 Calories Any Machine (ADV: 30) (Beef: 40)
Members have a choice today to do whichever section they’d like to attack the most fresh! Do the barbell section first if you want a solid score on that. If you want to work handstand walks or wall walks more fresh, do that section first. While I was not a huge fan of wall walks in the open style workout this year, there is much to be said about those who did them efficiently and that those of you who are looking to progress to handstand walks, could work on them here. In addition, we have programmed them before in short metcons. I feel this format is a good way to test the waters out safely if you haven’t done them before and for those of you who got owned by them in the open like myself, here’s a training day.
Max Calories Any Machine or Distance Run in 11 minutes
*Complete 30 Shoulder Taps or 5 Wall Walks (ADV: 7 Wall Walks) (Beef: 60f HS Walking) (Bison: 100ft HSWalking)
AMRAP in 11 minutes
7 Deadlifts 75/55, 95/65, 115/75,135/95
6 Hang Power Cleans 75/55, 95/65, 115/75, 135/95
5 Shoulder to Overhead 75/55, 95/65, 115/75, 135/95
We are building off of last week’s oly lifts. Keep weight the same or small increases at any point during the emom. Please don’t underestimate the intensity and lack of sexiness of this finisher. It will hurt my feelings..and will also hurt your soul. I’m kidding! 😉 Smash it yall!
A.) Every 90 seconds for 15 minutes
2 Squat Snatches or Cleans
(ADV: 1 SN/Clean DL + 2 Regular)
15 Calories of Choice (ADV: 21)
35m Overhead Plate Lunge * Leave plate at fence 25/15, 35/25, 45/35, 55/45
12 Calories of Choice (ADV: 15)
35m Overhead Plate Lunge * bring plate back 25/15, 35/25, 45/35, 55/45
9 Calories of choice (ADV: 9)
3 Minute rest, Yall. 3 MINUTES! Get after the cardio and wall balls! The focus should be on round times here. That doesn’t mean redline and drop off by 2 minutes each set. It also does mean to go so easy that every set is consistent. Challenge yourself to see what the most consistent you could be at your hardest effort.
3 Rounds, each set for time
800m Run or Row or 40/35 Cal Bike??
20 Wall Balls (ADV: 25) (Beef: 30)
10 Pullups (ADV: C2B or 4/2 Muscle Ups) (Beef: 6/4 Muscle Ups) (Bison: 10 MU)
–Rest 3 Minutes b/t rounds–
A.) 10-12 Minutes
Push Press, Push Jerk, Split Jerk
50 Cal any machine
40 Situps or Hanging Knee Raises (ADV: 20 Toes to Bar) (Beef: 40 T2B)
30 Down Ups (ADV: Burpees) (Beef: BFB)
20 Thrusters 75/55, 95/65, Beef: Double DB 50/35