WOD
Friday 01.22.2021
POSTED ON January 21, 2021
Friday | 01.22.2021
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min Amrap
1:00 Machine
3 Inch Worms
10 Bar Rows
5 Air Squats + Step Back Lunge (L&R)
**2. Strength Prep**
Empty Bar
3 Muscle Cleans
3 Hang Power Cleans
3 Front Squats
3 Squat Cleans
– into –
3x though (empty bar)
1 Power Clean + 1 Hang Squat Clean + Squat Clean
– into –
Give athletes 2-3 Warm ups sets (adding weight) before diving into percentages.
Strength: Power Clean + Hang Clean + Clean
2 sets x 1+1+1 reps @ 72.5% of 1RM
3 sets x 1+1+1 reps @ 77.5% of 1RM
**3. Workout Prep**
2 rounds
Round 1:
5 Bench Press (75% of Workout Weight)
5 Front Squats (75% of Workout Weight)
Round 2:
5 Bench Press (workout weight)
5 Front Squats (workout weight)
Workout: Vibranium
* Target time: 13-15 minutes
* Time cap: 18 minutes
10 rounds
10 Bench Press (135/95)
10 Front Squats (135/95)
* The Scaling aim is for athletes to be able to comfortable manage the weights and high volume of reps while avoiding failure.
* Scaling option 1 (Masters 45+)
10 rounds
10 Bench Press (115/75)
10 Front Squats (115/75)
* Scaling option 2
10 rounds
8 Dumbbell Bench (50s/35s)
8 Dumbbell Front Squats (50s/35s)
* Limited Equipment Option
10 rounds
10 Deficit Push Ups (45s/25s)
15 Jumping Front Rack Med Ball Squats (20/14)
* Large Class Option
Teams of 2
2 sets (each 1:1)
5 rounds
10 Bench Press (135/95)
10 Front Squats (135/95)
– Partner 1 Completes 5 rounds while Partner 2 spots on bench. Once 5 rounds is complete , switch and Partner 2 completes 5 rounds while Partner 1 spots. Both will cycle through 2 sets of 5 rounds for 10 rounds each. –
Accessory:
4 sets
10 Single Arm Dumbbell Lawnmower Row (each)
10 Single Leg Glute Bridges (each)
