Wednesday August 10, 2022

“Wake up with determination, go to bed with satisfaction.” – Anonymous

Warm Up: 
1 set:
:20 jumping jack
:20 lateral skater jumps
:20 double-knee tuck in plank
– Rest :10 between sets.

1 set:
:20 jumping jack
:20 lateral skater jumps
:20 double-knee tuck in plank
– Rest :05 between sets.

1 set:
:20 jumping jack
:20 lateral skater jumps
:20 double-knee tuck in plank
– No rest between sets.

Skill Work: 
EMOM 8:
2 hang squat cleans

WOD:
5 x 2:00 rounds for reps:
Run 200-m
Max hang squat cleans (105/155 lb)
– No rest between rounds.

Intermediate: 
5 x 2:00 rounds for reps:
Run 200-m
Max hang squat cleans (75/115 lb)
– No rest between rounds.

Beginner:
5 x 2:00 rounds for reps:
Run 200-m
Max hang squat cleans (55/75 lb)
– No rest between rounds.

HOME WOD: 
Equipment: 
5 x 2:00 rounds for reps:
Run 100-m
Max DB squat cleans in remaining time

Bodyweight: 
5 x 2:00 rounds for reps:
Run 100-m
Max burpees in remaining time

Movement scaling options: 
Run: distance, C2 bike, air bike, row or ski
Hang squat clean: load, hang power clean + front squat, DB hang squat cleans, single-arm DB options

Limited equipment option:
EMOM 10:
Min. 1 | Run 200-m
Min. 2 | Max hang squat cleans (105/155 lb)
– Partner athletes up to share a bar and stagger the start of each athlete by 1:00 to maintain the workout order.

Cool down / Post-Workout Skill Work: 
1 set:
1:00 upper back lacrosse ball/side
1:00 lacrosse ball on calf/side