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Workout – Wednesday, June 15

TIMELINEINTRODUCTION
0:00 – 12:00 General Warm-Up (12 min)
12:00 – 17:00 Specific Warm-Up (5 min)
17:00 – 32:00 Skill/Strength (15 min)
32:00 -35:00  Pre-WOD Break/Prep (3 min)
35:00 – 50:00 WOD (15 min)
50:00 – 60:00 Accessory/Cool Down/Clean up (10 min)
Today will see the start of a vertical and horizontal press EMOM that will increase in weight, decrease in reps on the dumbbell shoulder presses and increase in volume on the hand-release push-ups. Just like we’ve emphasized on the midline madness progression, we want to see perfect technique on both of these movements; in fact, it might be a good idea for some of your members to drop the reps on the hand-release push-ups down to 8. After the strength, we’ll stick with the dumbbell theme and get after “Bomba,” a fast-paced AMRAP combining strict HSPU, DB Floor Press, and DB Hang Power Cleans. All three movements should be something that members could perform unbroken throughout the first set or two and take no more than two sets at any point. Transitions will be our friend today, but emphasize that we are looking to move at an aggressive pace across the 10 minutes.
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
Weight loss athletes can benefit from the higher intensity demands of these workouts. That demand will help them learn to push their intensity limits resulting in the ability to do more work in future workouts that require less intensity.

With a relatively short time cap today we want to make sure our WL athletes choose exercise variations and weights that allow them to keep moving!  

HSPU can be scaled to kipping, piked or overhead pressing. 

Floor press and Hang Power Cleans should be done unbroken as long as possible.
Many General Fitness workouts fall squarely between the glycolytic and oxidative energy systems. The glycolytic system can only crank out the intensity for approximately three minutes, and the oxidative system isn’t ready to match the intensity. The result is muscular and respiratory discomfort. GF athletes should approach these workouts with the goal of achieving a 7-9/10 level of effort through the entire WOD. 

A shorter time cap means we want athletes to move quickly and minimize the need for big rest breaks within sets of each movement. 

HSPU can be scaled to kipping, piked or overhead pressing. 

Floor press and Hang Power Cleans should be done unbroken as long as possible.
GF workouts are a great way for the Increased Strength athlete to increase their stamina, build muscle mass to help them move more weight, and achieve a higher output in future workouts – a win/win!

IS athletes should aim to complete all reps with consistent tempo, full range of motion, and proper bracing. Quality reps for all movements! 

A shorter time cap means we want athletes to move quickly and minimize the need for big rest breaks within sets of each movement. 

HSPU can be scaled to kipping HSPU or heavy overhead pressing.

WARM UP: 00:00 – 17:00 (17 MINS)

GENERALSPECIFIC
3 RDS
5 Plank Walkouts + Push-up
10 Single DB Strict Press
10 Overhead Tricep Ext.
10 Single DB Bicep Curl
Review DB Seated Press and Hand Release Push-Up

Skill/Strength: 17:00 – 32:00 (15 MINS)

OPTION 1OPTION 2
EMOM X 10
Minute 1: 12 Seated DB Strict Press
Minute 2: 10 Hand Release Push-Ups
EMOM X 10
Minute 1: 12 Seated DB Strict Press
Minute 2: 10 Hand Release Push-Ups

PRE-WOD BREAK/PREP: 32:00 – 35:00 (3 MINS)

WOD: 35:00 – 50:00 (15 MINS)

OPTION 1OPTION 2
“Bomba”
AMRAP X 10
4 Strict HSPU
8 DB Floor Press (50/35lb) (22.5/15kg)
12 DB Hang Power Clean
“Remote Bomba”
AMRAP X 10
4 Strict HSPU or Seated DB Press
8 DB Floor Press
12 DB Hang Power Clean

POST WOD: 50:00 – 60:00 (10 MINS)

ACCESSORYCOOLDOWN
Tabata (8 rounds :20 on, :10 off)
Single DB Flutter Kicks
3-way banded shoulder stretch (:30/side)

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