Earn a BINGO square!
Warm-up
Sign into Wodify and spend 2 minutes in Z1
Then, 3 rounds of an evolving barbell warm-up
Start with the foundational movements and create a more dynamic movement pattern as the muscle warm.
10 deadlifts
10 bent over rows
10 hang cleans
10 front squats
10 strict press
Mobility
Hamstrings, lats and front rack mobility
Strength
A. Power clean – work up to a heavy triple, must be TnG.
*look back to 1/11
B. GHD or weighted sit-ups – 3 to 5 sets of 15 to 20 reps
Monday’s are our strength-based days. So prioritize the time spent in this piece of the class. Take the time to warm up, stay present during the mobility, and then build a plan for the power clean. On the 11th you found a TnG 5RM. Today you should aim to beat that, but make sure you prioritize good form throughout the session.
WOD
“Carbon Fiber”
10 rounds
3 power cleans (185/125#)(165/115#)(135/95#)
10 wall balls (20/14#)
Fast and heavy. Going to be the heaviest barbell for the week and the fastest workout of the week. There is a 12 min time cap. So in order to get the entire WOD done before the cap, the barbell weight needs to be scaled so that fast singles can be maintained the entire time. Think about placing that barbell between 55 and 65% of your 1RM.
Accessory Work
Banded pull-aparts – accumulate 100
Ring push-ups – 5×8
