| TIMELINE | INTRODUCTION |
| 0:00 – 12:00 General Warm-Up (12 min) 12:00 – 18:00 Specific Warm-Up (6 min) 18:00 – 35:00 Skill/Strength (17 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) | After maxing out members’ push press on 7/5, we will begin a push press percentage-based strength cycle starting with 2×10 and 2×8 today. Most of your members will likely be going off the numbers from last week, but if someone had a bad day, feel free to let them use an old PR. After we wrap up the strength, members will swap out their barbells for a set of dumbbells and attack today’s couplet of hang dumbbell clean and jerks and box jumps. Breaking up the 10 clean and jerk reps early will be important for most members to avoid their grip blowing up on them. A good rule of thumb will be choosing a dumbbell weight that they can knock out in 2 sets or less and a box jumps should be smooth and steady. Moving with as little rest as possible across the 10 minutes should be the goal for all athletes today. |
| 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. Done right, this should be a short but sweaty one! WL athletes can pick a weight that allows them to perform the Clean and Jerks relatively unbroken through the majority of the workout. Box jumps should end with open hips on top. They can be scaled to step ups as needed. | 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. GF athletes can pick a weight that allows them to perform the Clean and Jerks with good control and solid overhead position. Box jumps can be done at a quick consistent tempo. Rest breaks to breathe between movements are ok but our goal is as much movement in 10 minutes as possible! | 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. IS athletes can pick a challenging weight that allows them to perform the Clean and Jerks with good control and solid overhead position. Reps can be broken into 1-3 sets each round with very short rest breaks to re-grip, or to focus on a good set-up. Box jumps can be done at a quick consistent tempo. |
WARM UP: 00:00 – 18:00 (18 MINS)
| GENERAL | SPECIFIC |
| 3 RDS 10 Step-Ups 10 PVC Pass Throughs 10 Around The Worlds 6/6 Single Arm DB Push Press | Review Push Press Into.. 2×8 |
Skill/Strength: 18:00 – 35:00 (17 MINS)
| OPTION 1 | OPTION 2 |
| Push Press 2×10 @ 60% of 1RM 2×8 @ 70% of 1RM | DB Push Press 2×10 2×8 (Add 1 sec tempo down if can’t increase weight) |
PRE-WOD BREAK/PREP: 35:00 – 38:00 (3 MINS)
WOD: 38:00 – 53:00 (15 MINS)
| OPTION 1 | OPTION 2 |
| “Hang 10” AMRAP X 10 10 Hang DB Clean and Jerk (50/35lb) (22.5/15kg) 10 Box Jumps (24/20) | “Remote Hang 10” AMRAP X 10 10 Hang DB Clean and Jerk 10 Tuck Jumps |
POST WOD: 53:00 – 60:00 (7 MINS)
| ACCESSORY | COOLDOWN |
| N/A | 1:00 Standing Couch Stretch 3-Way Banded Shoulder Distraction (:45 sec./side) |