Dynamic Mobility, Activation and Warm-Up
Spend 3-5 minutes performing Banded Scarecrow
followed by …
Two sets of:
Rocking Box Bridge x 15 seconds (you may also do this on the floor)
Rest as needed
followed by …
Two-Three sets of:
Row 300-400 meters @ medium pace
Alternating Single Leg V-Ups x 20 reps
Wall Walk x 2 reps
Gymnastic Skills & Drills
Every 90 seconds, for 13:30:
Interval 1 – Target Reach Swing x 1.1.1.1
Interval 2 – Air Chair Swing Drill x 5 reps
Interval 3 – Banded Bar Muscle-Up Stomps x 6-8 reps
Clean Progressions
Every 90 seconds, for 12 minutes (8 sets):
Clean Pull
 + Clean
*Set 1 = 1 rep @ 70%
*Set 2 = 1 rep @ 75%
*Sets 3-4 = 1 rep @ 80%
*Sets 5-6 = 1 rep @ 84%
*Sets 7-8 = 1 rep @ 87%
Open Prep Conditioning
35-54:
Two sets for times of:
25 Wall Ball Shots (20/14 lbs to 10′)
15 Single DB Box Step-Overs (50/35 lbs)
10 Bar Muscle-Ups
15 Single DB Box Step-Overs (50/35 lbs)
25 Wall Ball Shots (20/14 lbs to 10′)
Rest 3 minutes
55+:
Two sets for times of:
25 Wall Ball Shots (20/10 lbs to 9′)
15 Single DB Box Step-Overs (35/20 lbs)
10 Chest-to-Bar Pull-Ups
15 Single DB Box Step-Overs (35/20lbs)
25 Wall Ball Shots (20/10 lbs to 9′)
Rest 3 minutes
Upper Body Accessory Work
Two sets of:
Single Arm Banded Tricep Push-Downs x 20 reps per arm
Banded Face Pulls x 20 reps
Rest as needed
Optional Strongman Session
Three sets for max weight of:
50-Foot Harnessed Sled Pull (forward)
50-Foot Harnessed Sled Pull (backward)
Rest 60 seconds
Rest 3 minutes, and then…
Three sets of:
Sandbag Squats x Max Reps in 30 seconds
Rest 30 seconds
35-49:
100/80 lbs
50-54: 80/60 lbs
55+: 60/40 lbs
Two sets of:
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side; 2:41 in video)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)
Rest as needed
DMA
GYMNASTIC DRILLS
CLN HP + CLN = 200/215/230/230/240/240/250/250…..FELT GOOD
OPEN PREP DID 1 FULL RD NOT FOR TIME BC CLASS HAD A WB AND PULL UP WOD I HAD TO WORK AROUND
Cleans 110/115/125/130/135
Conditioning: 5 bar mu per round 7:40/7:30, finished rest of bar mu at end, a few fails
Yay! How did your BMU feel?
Late session yesterday and early today ?
DMAW done
Gymnastics skipped
Cleans: built from 46 to 58 kg some good, some were slow…
Conditioning: 7:09 and 7:46
Heavy WB to 10’
BMU=CTB
Felt slow today as well!
Accessory done
Strongman later today
Hope you get some good rest ! You’ve been traveling and working a lot, make sure you allow your body some recovery time!
DMAV done
Gym drills done
Clean
155, 175, 195,195, 215, 215, 220, 220 no misses. Felt great.
Conditioning
1st rnd 6:35
2nd rnd 7:20
Acceasory done
Sled done
225lbs
Not enough time for ball grows. But felt great todas.
Happy to hear your cleans felt so good!!
A day behind and felt sluggish today at the end of the session (traveling) DMAW done Tall jerks at 25 kg, felt good! FS + Jerk at 55 and 59 kg. Felt better than last week at least! Conditioning: Total 70 reps Row 1:01 – 1:01 – 1:02 – 1:03 CTB 6/6 – 6/5/1 – 6/4/2 – 6/6 – All of these felt sooo heavy today! 1. 19 2. 18 3. 17 4. 16 Accessory work completed Row session: About 80-85% effort… 1. Row 1:25, total 2:35 2. Row 1:26, total 2:35 3. Row 1:24, total 2:32 4. Row 1:25,… Read more »
Hope your travels went well and you can get some good rest tonight!
DMA done
A. Done
B. 125/130/135/140/145/150/155/155
C. Not feeling bMUs today
First set did all rMUs (3/2/singles) in 8:31
Second set did 4 bMUs then failed 2 and did rest ring, all singles in 9:52
Any reason your BMU felt off?
Maybe all the c2bs from yesterday? Plus dropped in Sat while traveling and did 60 PUs with that wod. Lats just sore maybe?
Oh yeah – that is a lot of pull-up volume so I am sure lats were tired!
My drills
Cleans 105 to 130
4:24 5:00
Great job! How has your body been feeling?
DMAWU) done
Gymnasty) done
Clean Pull + Clean) 88-110kg
Condo) 6:54, 7:06 (Bar MU 6/4, 5/3/2)
Accessory) done
3 sets 300 m row bios and wall walks
Clean pull clean 70,75,85,90,95
I did not do pull ups did push ups 20 lb db on step overs 6:38, 7:18. My legs were toast
Blue band tricep push down I did not have sand bag so did 16 kg kb on squats 16,9,8
Have a great day
Great work Andrea and nice adjustments to the program!
A. Bar MU work done
B. 155/165/175/175/175/175/175
C. 1. 6:43 20&5 wb 5&5 bar MU 15/10
2. 6:42 15&10 wb 6&4 MU 10&15 wb
D. Tricep push downs and face pulls done
Excellent job with your consistency on the conditioning sets!
Thanks coach