Technique work on the barbell to start, with pausing and static work on our overhead. This will lead us into our barbell cycling effort for the day, push jerks and deadlifts.
Conditioning to close, with an all bodyweight modified version of “Annie”.
On the jerk drives, start 50% of your estimated 1RM, and steadily build from there. Always take the bar from the rack. On the barbell overhead static hold, take this separately from the ground, at a load that starts at 35%. Light-to-moderate loads are the aim here… so that we can focus purely on our positioning.
Inside this complex, the repetitions do *not* need to be unbroken. But we are moving with a purpose here. Moving with the intentions to complete every round by the 1:00 mark. If we are exceeding that, we are going too heavy. Let’s cycle, versus grind today.
Deadlift
Hang Power Clean
Push Jerk
Metcon
Stimulus wise, we are looking for a light barbell today. One that we could cycle for 25+ repetitions unbroken, when completely fresh (power snatch and thruster).
Our FERAL Community Friends and and Family (Free) First Friday is today! Come out for the BBQ! RSVP at the link above
Warm-up
Warm-up (No Measure)
2 Rounds:
15/12 Calorie Row
1 Round of “Strict Cindy” (5 Strict PU, 10 Pushups, 15 Air Squats)
10 Russian KBS
25 Double-Unders
2 Sets:
3 Inchworms
4 Bootstrappers
5 Kip Swings or :15s Deadhang Hold
:15s Superman Hold
Strength
TIME: Metcon (Time)
4 RFT:
9 Back Squats 70% of 3RM Back Squat
In today’s stamina squat session, we are moving *for time*. We have 4 rounds of 9 unbroken back squats, where athletes rest as needed between sets. Aim is to rest just enough so that we find the next set unbroken.
Although “for time” typically indicates “competition”, this number is purely for our own reference when we compare it against similar sessions in the future, where we will be growing in percentages. We are using our 3-rep from the finish of the last cycle as it is fresh in our minds.
Today we celebrate Freedom with the 1775 WOD to honor the Birthday of the United States Army!
If you’re reading this, thinking there’s no way anyone would do this workout on purpose… Think about how much harder it is to trudge through war or conflict. To fight, regardless of the time or the weather or your fatigue. All for the safety and freedom of your loved ones.
This is a day of celebration, of the freedom won in the American Revolution, commemorated with the Declaration of Independence signed July 4th, 1776. It is a celebration of the strength and resilience of the United States Army and its origins as the fighting Continental Army. It is also a celebration and testament of the strength of the American people. So team up with a couple of your buddies and find the strength in your to go hard for 60 minutes today.
1775 (AMRAP – Rounds and Reps)
60-Minute AMRAP of:
17 Power Cleans, 135#
75 Squats
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round. Women’s RX weight 95#
Teams of 3: Split Power Cleans & Air Squats however the team decides. #1 carries barbell to the 200m mark and back, then runs 200m. #2 carries one plate to the 200m mark and back, then runs 200m. #3 carries one plate to the 200m mark and back, then runs 200m.
Starting our Wednesday with technique warm-up work on the snatch, followed by our first barbell cycling piece of the cycle.
Then conditioning for the day, involving dumbbell front squats. “Leg Work”, five intervals starting “On the 4:00”.
Warm-up
Warm-up (No Measure)
100m Jog
10 Pass-thrus
100m Jog
10 Thoracic Rotations
100m Jog
10 PVC OHS
Then, Barbell Warmup:
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Strict Presses (behind the neck)
5 Overhead Squats
5 Snatch Grip Deadlifts
Last, Snatch Prep:
3 Sets @35% of 1RM:
3 Muscle Snatches
2 Snatch Grip Push Jerks
1 Pausing Overhead Squat (3s)
Barbell Cycling
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch
Barbell load – 55% of 1RM Snatch
This is the first iteration of this complex, and we will be repeating so, upping our percentage from today’s 55%. It is designed to be on the lighter side, so that we can work on our cycling positions and speed on the bar. Let’s move well today so that we have a base to build off of. We are looking to hold onto the bar for the duration (building our stamina in our grip, no less our full movement), but if we must drop, after each section fits (after the three power reps).
Three parts today:
Starting with skill work. A pairing of Romanian Deadlifts and handstand walking.
Strict gymnastics to follow, in a cycle benchmark we will repeat.
Conditioning to finish – “Sugar Daddy”.
Warm-up
Warm-up (No Measure)
Coach’s Choice Line Drills & Stretching
Strength/Skill
On the 2:00 x 5 (5 Rounds):
5 Tempo Romanian Deadlifts (A)
Handstand Walk Practice* (B)
Tempo Romanian Deadlifts:
4s Negative, 1s Pause in bottom. Regular stand.
Sets #1+2+3 – 35% of 1RM Deadlift
Sets #4+5 – 40%
At the start of each window (0:00, 2, 4, 6, and 8), athletes complete the tempo deadlifts. This will take approximately 30 seconds. In the time remaining (approx 1:30), athletes have handstand walk practice time. Here, we can cater to our current handstand walk level. If we thrive in this movement, we can move towards obstacles, turns, or even walking for speed. If we are working towards our first handstand walk, or the consistency of the movement, below are two drills to start with today to refine those mechanics.
Handstand Weight Shifting
Box Shoulder Taps
Seal Walks
A: Romanian Deadlift
Barbell is lowered as closely to the ground between repetitions, *but does not actually touch the ground*
B: Handstand Walk
If you do HS Walks, note your longest unbroken run. If you modify, note your modification and amount of reps each set.
Gymnastics
This will be a repeated benchmark of ours for this cycle. In “Sled Dog”, we are going to hit the barbell hard in our stamina work. But we will be looking as well to bolster our gymnastic capacity along with.
21 Guns (Time)
For Time (12:00 cap):
21-15-9:
Strict Pull-Ups
Strict Handstand Pushups
Stimulus wise, we are looking to be able to perform at least 9 reps unbroken on each to perform this workout as “Rx”. Modifying should sustain the stimulus… not make it easier. We want to challenge ourselves here, but not at the expense of “getting stuck”.
Options to modify:
Option #1 – 15-12-9
Option #2 – 12-9-6
Modifying the pull-ups with bands, and/or the handstand pushups with elevation, is absolutely an option here. Again, let’s track towards the stimulus of least 9 unbroken if we went for it. And when we repeat this benchmark, we’ll match the exact same workout for comparison here.
Metcon
In “Sugar Daddy”, we are looking for a barbell we are very confident we could cycle for 21+ reps unbroken. The moderate load makes this workout what it should be – metabolic. If we are able to move through this entire workout unbroken (or at most, a single break on the 15’s), we can push the run. That is what we are after today. An aggressive run pace.
