9am Katrina is in command, comrades.
Buy in: Tabata downdog progression. Tabata with unloaded barbell- hang power snatch, overhead squat, hang power clean, front squat. Mobilize.
Front Squat: 7,5,3,1,1,1,1,1
15 Squat Snatch
15 Squat Clean and Jerks
Buy in: 3 rounds of Cindy. 4 sets of 25 double-unders. Mobilize.
Complete 5 rounds of-
50 Double Unders
Finisher:100 KB Swings for time
Buy in: Tabata sequence- cat/cowmel, side-lying bridges left, right, quadruped extension, repeat, tabata sequence- step ups, push ups, sit-ups, toes to bar, repeat.
Deadlift- 15 minutes to find a heavy single.
In 3 minutes complete as many rounds as possible of
3 deadlifts 225/315
6 toes to bar
9 burpee box jump overs (20/24)
rest 2 minutes
Repeat 3 more times (last round starts at minute 15)
Buy in: Tabata format: right leg single leg hip thrust on bench>left leg>both legs>air squats, repeat. Tabata format: left arm dumbbell push press>right arm>left arm hang power snatch>right arm, repeat. Mobilize.
In 12 minutes, Find your 1RM Push Press.
In 15 minutes complete as many rounds and reps as possible of:
Run 400 meters
12 Handstand Push-ups
21 KB swings American (44/70)
Buy in: Tabata sequence: Hang>Hollow rock>Superman>Push Ups>Repeat. Tabata unloaded barbell- Hang Power Snatch>Back Squat>alternate these 2 movements for the balance of the time. Progressively load your bar to prepare for the workout.
20 minute EMOM alternating-
Snatch (squat or power) 1 rep
Back Squat 3 reps
Progressively load. It's fine to hit a certain weight and stick with it. Record your heaviest set.
Finisher: 20 meters walking overhead lunge
9am it's HAMMAH-time!!!!!!!!
Buy in: Salute the flag, high-five a trainer and remove your sleeves. Set up your weights and mobilize as needed.
Complete as many rounds as possible in 24 minutes of:
15 reps wide grip barbell bench
15 reps standing calf raises with barbell on back 135/225
15 reps hammer curls
15 reps french press (single dumbbell behind head)
15 reps dumbbell lateral raises
Weights are unprescribed with the exception of the standing calf raises. Go for maximum pump. See Arnold's comments on pump efficacy in the documentary Pumping Iron for additional information.
Finisher: 1 max rep set of behind the back forearm curls with a barbell loaded as needed.
Buy in: Tabata wrist/lat stretch(use the rig), Tabata unloaded barbell hang power clean, RDL, bent over row, push press, repeat. Mobilize.
Take 12-15 minutes to Power Clean progressively heavier singles to prepare for the WOD.
Complete 21-15-9 reps for time of:
Bike or Row for Calories
Power Clean (95/185)
Music kicks in at minute 3.