Clamtown CF – Location – WOD
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General Warm-up (No Measure)
2 sets:
20 jumping jacks
10 banded pull-aparts
10 push-ups to downward dog
5 elbow-to-insteps/leg
10 air squats
10 reverse lunges
10 scap pull-ups
250512 (Time)
– RX –
7 rounds for time:
2 rope climbs (15/15 ft)
20 walking lunges
20 hollow rocks
– INTERMEDIATE –
7 rounds for time:
2 rope climbs (12/12 ft)
16 walking lunges
16 hollow rocks
– BEGINNER –
6 rounds for time:
2 pull-to-stands
10 reverse lunges
10 leg-tucked hollow rocks
– MASTERS 55+ –
7 rounds for time:
2 rope climbs (12/12 ft)
20 walking lunges
20 hollow rocks
Skill Work (Checkmark)
Post-workout
Accumulate:
25-75 KB side bends/side
– Use a light load.
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/side
– AT-HOME – (Time)
7 rounds for time:
20 alternating double-DB renegade rows (35/50 lb)
20 walking lunges
20 hollow rocks
Work Your Weakness
Clean and Jerk (- STRENGTH I –
On a 20:00 clock:
Build to a 1-rep-max clean and jerk
)
– Welcome to week six of the 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep clean and jerk.
– Aim to complete 6-10 total lifts in the 20-minute window. Any more than 10 reps, and you won’t get enough rest between lifts.
– Be sure to warm up to at least 50% of your last heavy 1-rep before starting the 20-minute clock.
Shoulder Press (- STRENGTH II –
On a 20:00 clock:
Build to a 1-rep-max shoulder press
)
– Welcome to week six of the 2025 Strength 2 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep.
– Aim to complete 6-10 total lifts in the 20-minute window. Any more than 10 reps and you won’t have enough rest between lifts.
– Be sure to warm up to at least 50% of your recent 1-rep-max before starting the 20-minute clock.
– STRENGTH III – (4 Rounds for weight)
4 sets for load:
100-meter dumbbell farmers carry
1:00 sandbag bear hug hold
– Use two dumbbells for the farmers carry.
– Relatively heavy grunt work.
– Spend no more than 15 minutes completing this session.
– Rest 10-20 seconds between movements and then as needed between sets.
– Build in load to a heavy set across all movements that leaves you feeling fatigued but able to maintain movement quality.
– Farmers carry modification: Load, dumbbell box step-ups
– Sandbag hold modifications: Load, dumbbell, or kettlebell front-rack hold
– SKILL I – (Checkmark)
3 sets:
:30 single-arm ring plank hold (right arm)
:30 single-arm ring plank hold (left arm)
: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 – (Calories)
10 sets for calories:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike at sub-60 RPMs
– Use a C2 bike, assault bike, or Echo Bike.
– Try for 150 or more calories across the entire effort.
