| TIMELINE | INTRODUCTION |
| 0:00 – 13:00 General Warm-Up (13 min) 13:00 – 18:00 Specific Warm-Up (5 min) 18:00 – 35:00 Skill/Strength (17 min) 35:00 -38:00 Pre-WOD Break/Prep (3 min) 38:00 – 54:00 WOD (16 min) 54:00 – 60:00 Accessory/Cool Down/Clean up (6 min) | Week 2 of our push press cycle will see athletes build off of their numbers from 7/13, working through 2×8 at 70-75% and 2×6 at 75-80%. Regardless if members were here last week or have PRs, we want to see everyone increase weight from the sets of 8 to the sets of 6 and finish at a moderate-heavy weight. After the strength portion, we’ll dive into one of the new girl workouts, “Grettel.” We’re looking for a weight on the bar that members can cycle a few rounds with and then move through fast singles if needed. Since the burpees are only three reps at a time, we’re going to want all members moving through a faster than usual pace, getting back to the barbell as quickly as possible. If members are unsure what weight to use, have them go on the lighter half and opt for intensity with this one today! (Last tested 12/8/21) |
| 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. Choose a weight that is moderately heavy for the Clean and Jerks. The athlete should be able to manage the weight well for three reps each round. Encourage athletes to breathe through the burpees and to pace their way through them. | 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 in this group can choose a challenging weight on the Clean and Jerks that they can move with some good bar speed at the outset. Athletes should move through the burpees quickly, pausing to take a breath or two before moving back to the barbell. | 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 in this group can choose a challenging weight on the Clean and Jerks that they can move with some good bar speed at the outset. Athletes should move through the burpees quickly, pausing to take a breath or two before moving back to the barbell. |
WARM UP: 00:00 – 18:00 (18 MINS)
| GENERAL | SPECIFIC |
| AMRAP X 7 50 ft. Bear Crawl 10 PVC Pass Throughs 10 Muscle Cleans 6 Strict Press | Review Push Press Into.. 2×8 |
Skill/Strength: 18:00 – 35:00 (17 MINS)
| OPTION 1 | OPTION 2 |
| Push Press 2×8 @ 70-75% of 1RM 2×6 @ 75-80% of 1RM | DB Push Press 2×8 (1 Sec Tempo) 2×6 (2 sec Tempo) |
PRE-WOD BREAK/PREP: 35:00 – 38:00 (3 MINS)
WOD: 38:00 – 54:00 (16 MINS)
| OPTION 1 | OPTION 2 |
| “Grettel” 10 Rounds for Time: 3 Clean-and-Jerks (135/95lb)(61/43kg) 3 Bar Facing Burpees 10 MIN CAP | “Remote Grettel” 10 Rounds for Time: 3 DBL DB Clean-and-Jerks 3 Burpees over the DB 10 MIN CAP |
POST WOD: 54:00 – 60:00 (6 MINS)
| ACCESSORY | COOLDOWN |
| 1:00 Hands on Wall Prison Stretch 1:00 Knees to Chest Stretch |