1.26.2022
Warm-up
[3:00-17:00]
8:00 AMRAP
1:00 Cardio Choice
5 No Dip Muscle Clean
5 Strict Press with reach
5 Air Squats
3 Broad Jumps
:20-:30 Handstand Hold (Wall Supported)
Specific Prep
[17:00-23:00]
3 Reps of each:
RDL
High Pull
Hang Power Clean
Hang Squat Clean
Strict Press
Push Press
Jerk
+
Complete one complex empty bar:
3 Hang Power Clean + 2 Push Press (Build Version)
+
Then
OPEN/FIT version
Power Clean + Hang Power Clean + Jerk + Squat Clean + Jerk
Weightlifting
[23:00-38:00]
Power Clean + Hang Power Clean + Jerk + Squat Clean + Jerk (1.1.1.1.1 x 6 sets; every 2:30)
*start @ 60% of limiter and increase to a heavy for the day
The limiter of this complex should be the hang power clean and will challenge body position and extension through the hip. Really work to drive the bar close and work that fast turnover through the elbows.
Hang Power Clean + Push Press (3.2 x 6 sets; every 2:30)
Build if form allows
Specific Prep
[38:00-43:00]
1 Wall Walk + 20s hold
3-5 handstand push ups
3/3 box step ups
3 box jumps w/ step down
3 box jump overs
+
1 practice round at workout weights/pacing
3 HSPU
3 Hang Power Cleans
3 box jump overs
Metcon
[43:00-58:00]
Warrior (AMRAP - Rounds and Reps)
15:00 AMRAP
3 Handstand Push-Ups**
6 Hang Power Cleans 135/95#
9 Box Jump Overs 24/20''
**each round increase the HSPU by 3 Rep each round
OPEN/RX+: Hang Power Cleans (185/125#)CC: PUSH/THRESHOLD
We have a fun triplet with some classic combos here. Hang Power cleans coupled with box jumps provides a great combo to work on hip extension.
The handstand push-ups are the only movement increasing here and the expectation is that we can move through around 6 rounds, which would get athletes to the round of 18 handstand pushups.
Warrior (BUILD) (AMRAP - Rounds and Reps)
15:00 AMRAP
3 Pike Handstand Push-Ups -or- Hand Release Push Ups**
6 Hang Power Cleans 95/65#
9 Box Step Overs 24/20''
**each round increase the Piked Push Ups by 3 Rep each round
Cool Down/Stretch
[after class]
1:00/1:00 Scorpion Stretch
1:00/1:00 Pigeon Stretch
:30/:30 Thread the Needle
2:00 Seated Straddle
Accessory Work
Metcon (Weight)
3 Sets, for Load
50ft Overhead Walking Lunge
50ft Front Rack Walking Lunge
50ft Back Rack Walking Lunge
R: 3:00 b/s
*Add load to the weights from last week
Extra Open Prep
Back Squat (4 Sets x 3 Reps @ 85%; R: 2-3:00)
Metcon (AMRAP - Rounds and Reps)
15:00 AMRAP
30 Cal Bike
15 Dual DB Deadlifts 50/35#
60 Heavy Double Unders
10 Dual DB Front Squats 50/35#
Metcon (Time)
Air Bike
30sec on/30sec Off
Until 300/250 Cals Completed
