Wednesday 7/08/2024
FitneSS
A. Warm-up
0-5 mins: General warm-up
5-10 mins: Clean and Jerk Warm-up
10-15 mins: Workout-specific prep
2-3 sets:
2-3 thrusters
2-3 deadlifts
Rest 90 seconds
B. Strength
3 alternating sets:
Front Squat Isometric Hold for 10 seconds
Set 1: @ 75% of 1RM Thruster
Set 2: @ 80%
Set 3: @ 85%
Rest 1 minute
Barbell Thruster
Set 1: 5 reps @ 75%
Set 2: 3 reps @ 80%
Set 3: Max reps @ 85% (AMRAP -1 for max set)
Rest 2 minutes
Every minute on the minute (EMOM) for 18 minutes (3 rounds):
10 seconds Assault Bike Sprint for (for calories)
5-7 Dumbbell Thrusters @ 22.5/15 kg (each hand)
10 seconds Row Sprint
5-7 Deadlifts @ 102/70 kg
100m (50 down and back) Running Sprint
10 Box Jumps
Extra Credit - Gymnastics
Option 1: Got None
Wall Walk Skill
4 sets: 5 wall walks for time using smallest 'step count' from last week
Rest 90 seconds between sets
Option 2: Got Some - Part 1
Wall Walk Skill
5 wall walks for time
Push speed but maintain step count
Option 2: Got Some - Part 2
Wall Walk Skill
20 wall walks for time
Establish step count before starting. Reps only count if you maintain that step count.
5 min cap
Score is total time between the two sets (place breakdown in comments)
Competition
If you're feeling tired or beat up, we highly suggest that you skip all Optional and Extra Credit Work for a better deload. Remember you get better when you rest not while you are training. Less sometimes is more.
A. Warm-up
0-5 mins: General warm-up
5-10 mins: Clean and Jerk Warm-up
10-15 mins: Workout-specific prep
2-3 sets:
2-3 thrusters
2-3 deadlifts
Rest 90 seconds
B. (*Optional - if the weight of Thrusters in todays EMOM is close to the percentages used here, then choose to skip this part)
3 alternating sets:
Front Squat Iso Hold for 10 seconds
Set 1: @ 75% of 1RM Thruster
Set 2: @ 80%
Set 3: @ 85%
Rest 2 minutes
Barbell Thruster
Set 1: 5 reps @ 75%
Set 2: 3 reps @ 80%
Set 3: Max reps @ 85% (AMRAP -1 for max set)
Rest as needed
C. Hand Stand - Skill Work
Every 90 sec x 4-6 sets:
20 sec Elevated Shoulder Tap (left)
20 sec Rest
20 sec Elevated Shoulder Tap (right)
Press hard into the plate before reaching to tap your shoulder. Start with a small plate and build by feel if stable. Can also be done without elevation.
D. High-Intensity Interval Training (Part 1)
Every minute for 10 minutes (5 rounds):
Minute 1: Assault Bike for 10 seconds (for calories)
Minute 2: 5-7 Barbell Thrusters @ 61/43 kg (135/95 lbs)
Echo bike is a sprint (close to max effort). Thrusters are AFAP.
Rest 3 minutes before Part 2.
E. High-Intensity Interval Training (Part 2)
Every minute for 10 minutes (5 rounds):
Minute 1: Assault Bike for 10 seconds (for calories)
Minute 2: 5-7 Deadlifts @ 143/102 kg (315/225 lbs)
Echo bike is a sprint (close to max effort).
Rest 3 minutes before Part 3.
F. High-Intensity Interval Training (Part 3)
Every minute for 10 minutes (5 rounds):
Minute 1: Assault Bike for 10 seconds (for calories)
Minute 2: Sledd Push 15 meters (50 feet)
Echo bike and sled push are sprints (close to max effort).
G. Extra Credit - Jump Rope Skil
Every minute for 12 minutes (3 rounds):
Minute 1: Max Crossover Double Unders for 30 seconds
Minute 2: Max V-Ups for 20 seconds
Minute 3: Max Crossover Double Unders for 30 seconds
Minute 4: Max GHD Sit-Ups for 30 seconds
