Strength
Back Squat
- Heavy 10 rep (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Tater Tots"
Teams of 2 For Time:
300 Box Step-ups (20” all athletes)
* Every 2:00 (including 0:00) perform 4 Power Cleans 185#/125#
* Share the 300 box step ups between partners. Each athlete does 2 cleans each time.
WOD
"French Fried Potatoes"
For Time:
2 sets (1 set every 10:00)
20/16 Calorie Air Bike
20 V-Ups
25 Alternating Dumbbell Snatches 50#/35#
20/16 Calorie Air Bike
20 V-Ups
*Score is added both times.
Strength
Mayhem Mini-Pump –Arms and Shoulders
4 Rounds
12 Plate Front Raise @ moderate weight – maintain quality
10 Standing Tricep DB French Press @ moderate weight – maintain quality
-Rest 1 min between rounds-
Strength
Build to a heavy Squat Clean + Push Jerk
(10-12 min)
* rest as needed between lifts *
WOD
"Potatoes Au Gratin"
3 sets:
5:00 AMRAP
8 Overhead Squats 95#/65#
8 Burpee Over Bar
8 Pull Ups
-rest 3:00 between sets-
WOD
"Baked Potato"
10 Rounds For Time:
16 Single Dumbbell Alternating Step Back Lunges 50#/35#
2 Wall Walks
Skills and Drills
Double-Unders: Week 1 Day 1
Every athlete progresses differently in learning double-unders. Some can get them in a few days. For others, it can take years. Don’t allow yourself to get frustrated. Follow these progressions at your own pace, and you’ll be well on your way to mastering this movement.
Phase 1: Single-Unders
Practice single-unders until you can get 50 unbroken.
Goal Workout: 50 unbroken single-unders
*Once you can successfully complete this with no misses, you can move on to phase two next week.
Advanced Athlete Option:
If you already have mastered double-unders, instead use this time to work on Crossovers.
* Video on how to learn crossovers: https://www.youtube.com/watch?v=E0S_HJa1mHQ
*****
Single-under Tips:
* After the first swing, your wrists should generate the jump rope rotation.
* You want to minimize movement from your elbows and shoulders.
* Keep a slight bend in your knees and land softly on the balls of your feet.
* Your jumps should be roughly 1-2 inches off the ground.
* Don’t pull your feet back or tuck your knees. Instead, point your toes slightly down with every jump.
* Keep your shoulders pulled back and your elbows held down and back.
Crossover Tips:
* Use a slightly heavier jump rope (like a beaded rope). It should also be a few sizes longer than your double-under rope. A longer/heavier rope will move slower, giving you more time to learn the skill. Start long and you can always get shorter it as you get better to "speed up" the skill and work on efficiency.
