Warm up
2 rounds
- 25 jumping jacks
- 10 push ups
- 10 upward to downward
- 10 bottom downs
1 round
- 15 second shoulder stretch
Strength
12 minutes on the minute every minute:
- 3 reps - 3 second tempo front squat
At the start of every minute, perform the 3 second tempo squat (3 seconds down and pop back up) and the rest of the minute is rest time
WoD
10 minute AMRAP with increase rep of 2 each round
So your whoever starts does the 5 push ups, then the other person does 5 squat cleans and then that same person goes straight into 7 push ups, then the partner does 7 squat cleans and that person does 9 push ups, then the other person will then do 9 squat cleans and after does 11 push ups...and so on and so forth. This is not happening simultaneous, only one person is always working out and the other person is resting.
Cash out
- 100 partner sit ups
Exercises
- Shoulder stretch
Find a wall. Face 90 degrees away, either side as you'll need to do both sides anyways. Raise your arm that's next to the wall so that it's perpendicular to it. Tilt your hand up so that you can place your hand on the wall. Move close to the wall so you're arms length and a comfortable spot for your hand against the wall. Then move your body/chest away so that you feel a slight stretch in the front of your shoulder. Hold it there for 15 seconds. Do the same thing on the other side. - Tempo front squat
For this move you'll need a bar loaded with as much weight as you can handle. In this case for this workout, start light and build up. You'll also need to be able to clean this weight as you'll have to do a front rack to squat.
Do a clean and "rack" your weight meaning let the bar sit on your shoulders and your elbows should be pointing out. In theory, you could let go of the weight and it should still stay up rested on your shoulders. f you have wrist issues, cross your arms. Then go down in whatever time you specified, in our case 3 seconds down. Count should be "one one thousand, two one thousand, three one thousand" and then pop back up. - Push ups (with resistance bands)
Al tied up the bands for each of us. Hold each of the handles and put the band behind your back and underneath your arms. There should be some resistance when you're in plank. Do your push ups as normal however you do them. Go down, touch the floor with your chest and up.
Scale down - Put your knees down and do the motion from there and/or remove the resistance band. - Squat cleans
Also known as hang squat cleans.
A single rep of a squat clean is essentially a weighted squat with some hand motions thrown in. This particular version requires a barbell, so weight one as heavily as you can handle; the most I usually see anyone use is ~90 lbs.
The starting position for this is with the barbell around mid-thigh in front of you, with a slight bend to your waist (this position is considered a "high hang" so that's where the name comes from). Obviously, though, you have to get the barbell there from the ground somehow. The safest way to do this is actually to deadlift the barbell. In essence, keep your chest up, bend down, and then lift the barbell from the ground using your legs (not your back).
From that position, shrug your shoulders. I know it sounds silly, but it should be an *aggressive* shrug. You really want to build some momentum in that motion. Remember, though, keep your arms locked as you're doing this, or you'll end up doing more of a curl. If you need to make sure you've got it down, practice just that part of it a few times.
The next step, starting from the shrugged shoulder position, is to quickly bring the bar up to about chest level and squat down at the same time. If you were to watch the path the weight travels, it should be completely vertical. If the weight travels in an arc away from your body, you're doing it wrong. Your hands don't lift the weight as much as they adjust themselves to hold the weight differently. At the end of this motion, you should have your palms facing away from your body, as if you were "racking" the barbell against your chest/clavicle.
You can almost think of it as letting go of the weight in midair, and positioning your body underneath the weight so that you end up in a squat with the barbell at your chest. Don't actually let go, that can be all sorts of bad. However, you'll find that because it's a quick squat down, you're pretty much jumping into it. At the same time, your hands will suddenly shoot up to hold the weight at your chest.
As always, keep a good lumbar curve. You don't want to bend over as you do this. If you do it wrong repeatedly or with a heavy enough weight, your lower back will pay for it. Again, practice just the squat motion a few times so it feels natural.
Lastly, just stand up while holding the weight at your chest. Once you've stood all the way up, you can drop the weight back down to thigh-level to start over. That's the end of a single rep. Now all that's left is to put it all together in a smooth motion. - Sit ups
Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Also, be sure to keep your feet planted on the ground (lifting them off the ground generates momentum that doesn't really come from your abs). Come all the way up, but don't pull on your neck or lean forward. Doing either of those things reduces the work that your abs have to do. You have to touch your toes to get credit for the rep.
Don't bounce your hips or your legs against the ground to generate momentum. That actually generates power from your legs, rather than your core. In essence, that's cheating since you're not working your core as much that way.
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