Workouts of the Day

A)
Deadlift 1-1-1-1-1-1-1

*Rest as needed between sets*

Use the heaviest weight you can for each set. 

• How to Approach Heavy Days »

B)

Accessory Work:

1) Single Stiff Legged Deadlift 12-12-12 (3×8-12 reps per leg)

Use the heaviest weight you can for each set. 

*Rest as needed between sets*

• Single Stiff Legged Deadlift »

2) For quality: Banded March, 5 mins

The goal is 3-5 mins of continuous marching. Break it up as needed while you pursue this goal.

• Banded March »

A)
Death By Bike Cals

With a continuously running clock perform: 

1 Bike Calorie in the first 1 min 

2 Bike Calories in the second 1 min 

3 Bike Calories in the third 1 min … 

Continuing this for as long as you are able to complete the Cals within the minute.

B)

Accessory Work:

1) Farmers Carry 1-1-1 

Use the heaviest weight you can for each set. 

Rest as needed between sets. 

Complete 3 challenging carries with a heavy load. Increase the distance as needed if the load is too light.

Specify distance in notes.

2) L-Sit 1x 120 secs

Accumulate 1-2 mins.

Coach’s Draw

A)
In 20 minutes, build to a 3-RM Back Squat

B)
For time:
800 Meter Run
150 Air Squats
800 Meter Run

A)
“Strict Diane”
Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups

Compare results to January 28, 2021

B)
Every 2 min for 3 sets (18 min) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – L-Sit x 60 seconds (accumulated time)

*work-up in weight on BB Hip Thrusts to upwards of 80% of DL*

Five rounds for time of:
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
20 Box Jumps (24″/20″ – step-down from top)
10 Strict Pull-Ups

A)
Every 3 min for 5 sets (15 min):
Bench Press x 7 reps @ 65-70%

B)
Five rounds for time:
20/15 Cal Assault/Echo, 29/21 Schwinn/Row
12 Toes to Bar
12 Stationary or Ring Dips @ 1111
12 Push-Ups

A)
Every :90 seconds for 10 sets (15 min):
2 Snatch Lift-Offs + Snatch from 2″ Below the Knee
(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee)

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. 

B)

“You can thank Shane ;-)”
Every 10 minutes, for 20 minutes (2 sets) for times:
50 Cal Assault/Echo, 80 Cal Schwinn, 1,000m Row
15 Burpee Box Jump Overs
15 Power Snatches (135/95 lbs)

Independence Day WOD!

No Workout For Today

#optoutsidealaska!