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Clamtown CF – Location – WOD
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General Warm-up (No Measure)
Movement // Focus
Samson stretch // Drive the knee forward and squeeze the belly tight.
Overhead squats // Press up and keep the arms straight.
Sit-ups // Cross the arms at the shoulders, touch the back to the floor, and squeeze the belly to sit up.
Good mornings // Keep the chest up and set your midline.
Pull-ups // Pull the bar down to the floor until the chin is above the bar.
Dips // Shoulders below the elbow at the bottom of the dip.
250127 (AMRAP – Rounds and Reps)
– RX –
AMRAP 9:
9 burpees to a target (12/12 in)
10 alternating single-leg squats
– INTERMEDIATE –
AMRAP 9:
9 burpees to a target (6/6 in)
10 alternating single-leg squats to a target
– BEGINNER –
AMRAP 9:
6 burpees
8 alternating reverse lunges
– MASTERS 55+ –
AMRAP 9:
9 burpees to a target (6/6 in)
10 alternating KB goblet lunges (35/53 lb)
Stretching (Checkmark)
1 set:
1:00 pigeon pose/leg
1:00 calf stretch/leg
– AT-HOME – (AMRAP – Rounds and Reps)
Same as Rx’d
Work Your Weakness
Clean and Jerk (- STRENGTH I –
Clean and jerk
Wave 1:
75% x 3
80% x 2
85% x 1
Wave 2:
80% x 2
85% x 2
90% x 1
Wave 3:
85% x 1
90% x 1
95% x 1
Heavy single x 1
)
– Welcome to week four of the 2025 Strength 1 lifting cycle. Week five will be a deload week and then in week six, we will test our 1-rep clean and jerk.
– Use a recent max or heavy single for your percentages.
– If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.
– Rest as needed between percentages and waves.
Deadlift (- STRENGTH II –
Deadlift
2-2-2-2-2+
)
– Welcome to week four of the 2025 Strength 2 lifting cycle. Week five will be a deload week and then in week six, we will test our 1-rep deadlift.
– Use the same load for sets 4 and 5, but go for more than 2 reps in that final set without pushing to failure.
– Rest as needed between sets.
– STRENGTH II – (Time)
10 sets:
Sled push (75 ft)
Sled pull (75 ft)
– Add 50/90 lb to the sled.
– Rest 1:00 between sets.
– Add a rope or a ring + strap to the sled to pull it and then keep the rope or ring on the sled while you push. The pull should be a backpedal, not an over-the-shoulder drag.
– Feel free to add additional load to the sled as long as you can keep moving.
– SKILL I – (Checkmark)
3 sets:
:30 single-arm ring plank hold, right
:30 single-arm ring plank hold, left
:30 L-sit hold
– Keep the 30-second intervals to 3 sets or less.
– Scale the plank hold by walking your feet forward and keeping your body more upright.
– Scale the L-sit hold by bringing the knees closer to your chest.
– STAMINA I – (Distance)
On a 15:00 clock:
Bike for distance
– Every minute perform a :15 sprint.
– Score is total distance.
– 5000/7000+ meters.
– Ride at a slow-to-moderate pace.
– Increase your pace significantly during the sprint intervals.
– Your regular ride pace should feel like a sustainable recovery pace. During the sprint paces, push close to 100% effort. Remember that after each sprint you should ride as slow as needed to be able to repeat that sprint pace.
– Substitute run or ski as needed.
