Workout of the Day

6 min EMOM

-squat clean with three thrusters Increase weight each round

WOD = Thruster 3-3-3-3-3-3-3 reps Find 3 rep max

Ladder will emphasize coordination for those who do not have it. Athletes like football players with a lot of ladder experience can work on speed and precision. Emphasize smoothness and light feet before speed

Agility ladder basics https://www.youtube.com/watch?v=NcXII4U9fiQ

2 trips each of the following:

-hopscotch -2 feet in every box quickstep (40- 1:10)

-direction change quickstep (1:50 – 2:32)

-2 feet in every box hop sideways from one side of ladder to the other

-ickey shuffle (0-39 )

Linear series (3 trips each)

https://www.youtube.com/watch?v=KYJX0Wt6OdM get faster each time

-1 foot in each box 0:25

-2 feet in each box 0:35

-linear hop with two feet 0:52

-slalom skiier 1:05

-icky shuffle 1:26

Lateral series. do 4 trips each. 2 on each side https://www.youtube.com/watch?v=KYJX0Wt6OdM

-lateral crossover 1 foot in each box 2:23

-2 feet in each box 2:40

– 2 in, 2 out 2:58

– one legged 1 in 1 out 3:40

-2 footed snake 3:59

Then 4 R -8 seated box jumps for height.

Be sure to come down from the box gently Start position is seated with thighs parallel to floor. Adjust height as needed. If you have a fear of jumping on a box, use a box that is easy for you to jump on and practice jumping high to land on the box.

Teams of 3.

Cycle through the following movements for 30 minutes.

Travel about the length of the rope.

Aim for speed.

Rest as needed. You should feel fairly recovered by the next effort

-Hand over hand rope pull 0:12 at https://www.youtube.com/watch?v=WHbBPYileQ8

-Backward sled drag 0:49 at https://www.youtube.com/watch?v=WHbBPYileQ8 Stay in a seated position and keep shoulder blades retracted

-Walking lunge 1:05 at https://www.youtube.com/watch?v=WHbBPYileQ8

All three team members rotate through each movement before moving on to the next. Each team member tries to increase weight from the last attempt

5 min EMOM

-high hang snatch

-hang snatch

-snatch

Increase weight each round All snatches are squat

Partner WOD = 10-9-8-7-6-5-4-3-2-1 reps for time of:

-Bar muscle-ups

-Squat snatches (95/65)

Athletes work one at a time, alternating after each round. Scale bar muscle up to jumping bar muscle up. Be sure to swing down to a complete hang at the bottom of each rep to work the negative and build the shoulder structural capacity for the full swing.

Further Scaled Option 10-9-8-7-6-5-4-3-2-1 reps for time of:

Pull-ups

Squat snatches (65/45)

If you struggle with pull-ups, use assistance. For the squat snatch, pick a load at which you can complete the first round unbroken. If needed, reduce the overall volume by skipping the first few rounds (start with 8 or 7 and work your way down).