| TIMELINE | INTRODUCTION |
| 0:00 – 14:00 General Warm-Up (14 min) 14:00 – 19:00 Specific Warm-Up (5 min) 19:00 – 34:00 Skill/Strength (15 min) 34:00 -37:00 Pre-WOD Break/Prep (3 min) 37:00 – 52:00 WOD (15 min) 52:00 – 60:00 Accessory/Cool Down/Clean up (8 min) | Week two of our vertical and horizontal press EMOM will increase in weight, decrease reps on the dumbbell shoulder presses, and increase volume on the hand-release push-ups. We want to see perfect technique on both of these movements, meaning if members struggled last week or couldn’t complete all the reps, they should likely repeat the weight. From there, we’ll review the push jerk and get after a tough mental test with “Ah Push It.” Think of the 100m run less like a penalty and more as an incentive to squeeze out a couple more reps before having to run as members work their way through the 50 reps. Overall the weight should be something that members could cycle 10 reps with when fresh and be confident in maintaining sets of 6 or 7+ throughout. |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
| Building strength through Powerlifting and Olympic lifting can help to boost our metabolic engine! Bodies with more muscle than fat will burn more calories throughout the day, even when we aren’t working out. Weight choice today should allow WL athletes to complete at least 5-7 reps of the Push Jerk at a time before a rest is needed. Runs should be done at a steady pace that allows the athlete to get right back to work on the barbell. | Lifting heavier weights can have enormous benefits for all athletes! Weightlifting makes us stronger, increases bone density, stimulates hormone production, and improves dynamic range of motion and core strength. Weight choice today should allow GF athletes to complete at least 3-5 reps of the Push Jerk at a time before a rest is needed. Runs should be done at a fast pace! Athletes can take a few quick breaths before getting back under the barbell each round. | Big, multi-joint movements are the best way to increase strength and build muscle. Your body adapts to the stresses of lifting heavier weights by releasing the hormones needed to help you recover and grow while simultaneously revving up your metabolism to increase the number of calories you will need to consume post-workout. Weight choice today should allow IS athletes to complete at least 3-5 reps of the Push Jerk at a time before a rest is needed. Runs should be done at a fast pace! Athletes can take a few quick breaths before getting back under the barbell each round. |
WARM UP: 00:00 – 19:00 (19 MINS)
| GENERAL | SPECIFIC |
| 1:00/Side Banded Front Rack Stretch into.. 2 RDS 200m run 10 Jump Squats 10 Scorpions 10 Elbow Punches 10 Strict Press | Review DB Seated Press and Hand Release Push-Up |
Skill/Strength: 19:00 – 34:00 (15 MINS)
| OPTION 1 | OPTION 2 |
| EMOM X 10 Minute 1: 10 Seated DB Strict Press (Heavier than last week) Minute 2: 12 Hand Release Push-Ups | EMOM X 10 Minute 1: 10 Seated DB Strict Press Minute 2: 12 Hand Release Push-Ups |
PRE-WOD BREAK/PREP: 34:00 – 37:00 (3 MINS)
WOD: 37:00 – 52:00 (15 MINS)
| OPTION 1 | OPTION 2 |
| “Ah Push It” For Time 50 Push Jerks (155/105lb) (70/48kg) -Every time you break, Run 100m 10 MIN CAP | “Remote Ah Push It” For Time 50 DB Push Jerks -Every time you break, Run 100m 10 MIN CAP |
POST WOD: 52:00 – 60:00 (8 MINS)
| ACCESSORY | COOLDOWN |
| N/A | 3-way banded distraction shoulder stretch (:45/side) |