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Friday Apr 3, 2026 |
260403 PRE WOD STRENGTH(Weight) Pre-workout strength Every 2:00 for 5 sets: 3 hang power cleans – Build to workout weight or slightly heavier. 260403 METCON(Time, Sc, Fnd) Rx: 8 rounds for time: 5 box jump-overs (24/30 in) 5 hang power cleans (155/225 lb) Scaled/Masters: 5 box jump-overs (20/24 in) 5 hang power cleans (105/155 lb) Foundations: 5 box step-overs (16/20 in) 5 hang power cleans (35/45 lb) Intended Stimulus -10:00-15:00; advanced athletes sub-10:00. -Taller box jump-overs paired with moderately heavy hang power cleans. -Try for unbroken sets of both movements for the first 3-4 rounds and then no more than 2 sets per round. -Use the pre-workout build-up to ensure proper barbell loading. 260403 OPTIONAL STRENGTH(Weight) Shoulder press 10-8-8-6-6 (deload) Notes -Welcome to week five of this 2026 Strength 2 lifting cycle. This is a deload week; next week, we will test our 1-rep shoulder press. -Focus less on loading and more on moving the weight smoothly while maintaining sound technique. -Rest as needed between sets. 260403 AT HOME WOD(Time) At-home option: 8 rounds for time: 5 object jump-overs 5 dumbbell hang power cleans (35/50 lb) – Use two dumbbells. 260403 OPTIONAL SKILL(Weight) 3 sets: 20 double-dumbbell overhead walking lunges – Rest 3:00 between sets. Notes -Find a dumbbell weight that allows you to go unbroken. You may increase the weight across the rounds as long as you can maintain unbroken reps. -Keep your elbows locked out throughout the entire set. This will challenge both the strength and mobility in your shoulders. |
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 | Class Milestone: Cayla(50) |
