LIFTING DAY!

Overhead squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

*Be sure to warm up to the weight you intent to use. If you are able to increase weight each time, do so.  Remember to warm up with lighter weights. Technique, technique, technique…see the video below.

LET’S RUN!!!
Goal: The intent of this workout is to keep a fast pace with minimal rest rather than running a long cumulative distance. The first set should be as close to an all-out effort and the subsequent sets should strive to achieve a similar pace. This workout will require you to push through fatigue, as 90 seconds of rest is not enough time to fully recover.

RX

8 rounds of:
Run 400 meters
Rest 90 seconds

SCALED

5 rounds of:
Run 400 meters
Rest 90 seconds

*Running days can be particular challenging for some folks. Don’t let a day like this deter you! You can do it!  See below for a few great drills for running.

Station WOD
Goal: Complete as many reps as possible at each 5-minute station with 1 minute rest between each stations.

5 Minutes each of:

A. Burpees
B. 7 deadlifts (RX=155/105 Scaled=135/75)
and 7 box jumps (24/20in) (Scaled=box step ups)
C. Turkish get-ups (RX=40/25 Scaled=25/10)
D. 7 snatches (RX=75/55 Scaled=55/35)
and 7 push-ups (Scaled=knee push-ups)

TABATA WOD
Goal: High intensity and consistency is key here. Try not to deviate more than 1-2 reps among rounds and focus on full range of motion.

8 Rounds (20 Sec work/ 10 Sec rest)

RX
Squats holding a plate (45/35)
Ring dips

Scaled
Squat (no plate)
Dips between boxes

Goal:  Maintaining proper technique using heavy load that allows a steady pace for the snatches and cleans.  Challenge yourself with the load even if it takes a bit longer to finish. The pull-ups and sprints should be fast with minimal rest.

RX
For time:
15 squat snatches (135/95)
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 15 squat cleans (135/95)

Scaled
For time:
15 power snatches (75/55)
Then, 5 rounds of:
10 jumping pull-ups
100-meter sprint
Then, 15 power cleans (75/55)

*The Snatch is a more challenging lift.  Please scale your bar appropriately to your ability and discuss with the coach for additional scaling options.