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Workout – Monday, June 20

TIMELINEINTRODUCTION
0:00 – 10:00 General Warm-Up (10 min)
10:00 – 15:00 Specific Warm-Up (5 min)
15:00 – 35:00 Skill/Strength (20 min)
35:00 -38:00  Pre-WOD Break/Prep (3 min)
38:00 – 53:00 WOD (15 min)
53:00 – 60:00 Accessory/Cool Down/Clean up (7 min)
Very few would argue that Serena Williams is the greatest female tennis player of all time. She has won 39 grand slam titles (23 in singles, 14 in women’s doubles, and 2 in mixed doubles), putting her joint third all-time and second in the open era. She is an advocate for gender equality in tennis. She has received several awards for her activism, namely towards the black communities, and was named The Associated Press Female Athlete of the Decade for the 2010s.

Today’s WOD is a throwback from our “Wonder Woman” Series and will be a sprint-style barbell workout consisting of burpees, clean and jerks, and snatches. Loading should be the same as an athlete would use for Grace/Isabel. The strength portion will continue to build confidence in the snatch, hitting 2 hang + 1 snatch. This complex should feel much more natural than the previous two weeks as we have eliminated the high hang and below the knee positions.
WEIGHT LOSSGENERAL FITNESSINCREASE 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.

Athletes should pick a weight for the barbell work that they can move well with good mechanics and range of motion.  

Burpees should be done at a smooth controlled pace that lets them keep moving without getting gassed.
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. 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. 

Athletes should pick a weight for the barbell work that they can move well with good mechanics and range of motion.  

Avoid going heavier if bar speed and technique don’t allow it. 

Burpees should be done quickly with a strong focus on breathing to manage effort. Breathing and bracing in the barbell work will become more important as heart rate increases.
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. 

Athletes should pick a weight for the barbell work that they can move well with good mechanics and range of motion.  

This is a great chance for IS athletes to translate their hinge and squat strength into powerful movements! 

Avoid going heavier if bar speed and technique don’t allow it. 

Burpees should be done quickly with a strong focus on breathing to manage effort. Breathing and bracing in the barbell work will become more important as heart rate increases.

WARM UP: 00:00 – 15:00 (15 MINS)

GENERALSPECIFIC
AMRAP X 5
10 Up-Downs
10 Pass Throughs
10 PVC Around the Worlds
10 Cossack Squats
1 RD (W/ Empty Barbell)
1. Snatch DL x 5
2. Down Shrug x 5
3. Down Shrug w/ elbows x 5
4. Hang Muscle Snatch x 5
5. OH Squat x 5
6. Hang Squat Snatch x 5
7.  Squat Snatch x 5

Skill/Strength: 15:00 – 35:00 (20 MINS)

OPTION 1OPTION 2
Every 2:30 x 6
2 Hang Snatch + 1 Snatch
Every 2:30 x 6
10 Alt. Hang DB Snatch + 10 Alt. DB Snatches (1 DB)

PRE-WOD BREAK/PREP: 35:00 – 38:00 (3 MINS)

WOD: 38:00 – 53:00 (15 MINS)

OPTION 1OPTION 2
“Serena”
3 RFT
10 Bar Facing Burpees
8 Power Clean and Jerks (135/95lb)(61/43kg)
5 Squat Snatch

10 MIN CAP
“Remote Serena”
3 RFT
10 Burpees
8 DB Power Clean and Jerks
10 (5/5) DB Power Snatches

10 MIN CAP

POST WOD: 53:00 – 60:00 (7 MINS)

ACCESSORYCOOLDOWN
N/A1:00 Feet up the Wall
1:00 Hands on Wall Prison Stretch
1:00/side Pigeon Stretch

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