Clamtown CF – Location – WOD
General Warm-up (No Measure)
Banded warm-up0
2 sets:
10 alternating Spiderman stretches
10 banded good mornings
10 banded pull-aparts
Dynamic warm-up
1 set:
20 jumping jacks
20 alternating soldier kicks
10 inchworms + 1 push-up
1 set:
20 skier jacks
10 alternating box step-overs
10 up-downs
1 set:
20 mountain climbers
10 box jump-overs
5 burpees
Thruster (Pre-workout
EMOM 10:
2 thrusters)
250331 (AMRAP – Reps)
– RX –
AMRAP 12:
2 wall-ball shots (9/10 ft) (14/20 lb)
2 box jump-overs (20/24 in)
2 burpees
– After every round add 2 reps to each movement.
– INTERMEDIATE –
AMRAP 12:
2 wall-ball shots (9/10 ft) (10/14 lb)
2 box jump-overs (20/24 in)
2 burpees
– After every round add 2 reps to each movement.
– BEGINNER –
AMRAP 12:
2 wall-ball shots (9/9 ft) (6/10 lb)
2 box jump-overs (12/12 in)
2 burpees
– After every round add 2 reps to each movement.
– MASTERS 55+ –
AMRAP 12:
2 wall-ball shots (9/9 ft) (10/20 lb)
2 box jump-overs (20/24 in)
2 burpees
– After every round add 2 reps to each movement.
– Athletes may step-up onto the box.
Stretching (Checkmark)
Accumulate:
30 reach, roll, and lifts
– AT-HOME – (AMRAP – Reps)
AMRAP 12:
2 single-DB thrusters (35/50 lb)
2 object jump-overs (20/20 in)
2 burpees
– After every round add 2 reps to each movement.
Work Your Weakness
– STRENGTH I – (6 Rounds for weight)
6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All hang reps start from above the knees.
2 drop sets:
1 complex at 95%
1 complex at 90%
– Welcome to the in-between-cycles week of our Strength program. The goal of this week’s strength sessions is to recover, realign, and prepare for the next cycle that will start on April 8.
– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.
– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
– Rest 3:00 between sets.
Back Rack Lunge (- STRENGTH II –
5 sets for load:
4 back-rack reverse lunges/leg
– Rest 3:00 between sets.
)
– Welcome to the in-between-cycles week of our Strength program. This week’s goal is to recover, realign, and prepare for the next cycle that will start on April 8.
– Build to a heavy set of 4 back-rack reverse lunges on each leg.
– Aim to start with around 50% of your 1-rep-max back squat.
– Avoid going so heavy that the back knee impacts the ground.
– STRENGTH III – (Time)
10 sets:
Sled push (50/90 lb) (75 ft)
Sled pull (50/90 lb) (75 ft)
– Rest 1:00 between sets.
– Welcome to the in-between-cycles week of our Strength cycles. The goal of this week’s strength sessions is to recover, realign, and prepare for the next cycle that will start on April 8.
– The suggested weight is added to the sled. Add a rope or a ring + strap to pull the sled, and 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, but you should not have to stop moving.
– SKILL I – (Checkmark)
4 sets:
Handstand walk (100 ft)
1:00 plank hold
– Rest 2:00 between sets.
– Set up a 100-ft course and walk as far as possible without breaking.
– Perform the plank on your hands or your forearms.
– If you are unable to walk on your hands or you know you will struggle with the volume, consider reducing the distance or giving yourself 1 minute to walk as far as you can. Scale to 50 alternating shoulder taps if you are unable to walk on your hands.
– STAMINA I – (5 Rounds for calories)
– 30-50 calories each set.
– Consistent paces across the 3-minute effort.
– Build stamina and conditioning.
– Increasing the pace with each effort. Sets 4 and 5 should be at a pace that is challenging to hold for the entire 3 minutes.
– Keep your chest high and push/pull with your arms and legs.
– Air bike modifications: Echo bike, assault bike, C2 bike, ski, row, run
