5 RNFT – BACK ATTACK!
– 10R/10L SAKB rows
– 10 alt. single-leg push-ups
– 10 alt. SAKB dead clean & press
– Rest 60 seconds
REST 3 MINUTES
5 RNFT – RUMP PUMP!
– 10 DxKB deadlifts
– 50 ft. DxKB farmer walk
– 10 Russian KB swings
– 50 ft. DxKB farmer walk
– Rest 60 seconds
REST 3 MINUTES
AMRAP 10
– 10 DPU burpees
– 5R/5L SAKB snatch
– Rest as needed but as little as possible
METCON – “ALL THE EMOMZ: PART DEUX”
EMOM 6
– 6 DPU burpees
EMOM 6
– 12 American KB swings
EMOM 6
– 12 alt. SAKB dead clean and press
EMOM 6
– 12 American KB swings
EMOM 6
– 6 DPU burpees
Rx: 24/12kg KB
Today will be 5 EMOMs back-to-back – no rest in between each.
Post weight used in the comments.
STRENGTH – ANTAGONIST SUPERSETS
5 RNFT
– 8 DxDB flat bench press @ 70%*
– 8R/8L SADB strict rows**
– Rest 90 seconds
3 RNFT
– 8 DxDB incline bench press***
– 8 inverted rows
*Use approximately 70% of your 1RM (if you know it); if not use your 10RM.
**Use the same weight as your bench sets
***Use 20% less than you used on your flat bench sets
METCON – EMOM 10
Even: 30 seconds alt. SADB devils press*
Odd: 30 seconds American KB swings
*Like a regular devils press performed with two dumbbells but with one – alternating arms for each rep; one rep is essentially one burpee and one SADB snatch.
Notice it doesn’t say 30 seconds MAX – this is not a maximum-effort-slop-fest; in fact, none of your timed sets/rounds should be like that. Focus on quick but controlled reps.
Rx: 50/25# DB and 24/16kg KBs
Post reps for rounds and weight used in the comments.
METCON – 8 RNFT
8 DxDB RDLs
Rest 10 seconds
8 DxDB flat bench press
Rest 10 seconds
8 alt. SADB clean and jerks
Rest 10 seconds
8 sit-ups*
Rest 90 seconds
Rx: 50/25+# DB
Keep a consistent tempo and pace – RNFT workouts shouldn’t be done with a pedal to the metal attitude. Move with intention and be mindful of your positioning throughout each rep – especially with these classic bodybuilding DB moves. Save your power for the clean (and jerks), but still focus on good form.
Feel free to swap out all movements for kettlebell movements.
*Also, feel free to hook your feet under your DBs for the sit-ups. Wanna level up? Hold a lighter DB (10-20#) in front rack when doing these!
Also also, bonus points if you don’t set your DBs/KBs down until the rest period!
Post overall time and weight used in the comments.
STRENGTH
Find 5+RM on DxDB incline bench press
Rest 2-3 minutes between efforts after 2-3 warm-up sets. 5+ means that you probably could get 6, maybe 7, if you were to reeeeeeeally grind it out – but we’re looking for a very good technical 5RM here with nearly perfect form.
ACCESSORY SET A – 5 RNFT
10 DxDB flat bench press @ 50% of 5+RM above
Rest 60 seconds
Slow and controlled – focus on mind-muscle connection and flex/squeeze the pecs through every part of the motion.
ACCESSORY SET B – 5 RNFT
10R/10L SADB row @ 50% of 5+RM above
10 GHD sit-ups*
Rest 60 seconds
*These can be scaled by not fully extending all the way down to the ground, but instead by going completely parallel with the floor for the ending position.
Slow and controlled on the rows – this is accessory work, not a METCON.
Post weight used in the comments.
METCON – 10 RFT
10 Russian KB swings
Rest 10 seconds
10 hand-release push-ups (HRPU)
Rest 10 seconds
5R/5L SADB clean and jerk
Rest 60 seconds
Rx: 32/24+kg KB and 50/25+# DB
Today’s WOD is for time – although you won’t feel it like a typical RFT or AMRAP workout. There’s planned rest – take it! Be as explosive and quick as possible during your work sets, but as always: FORM IS NUMERO UNO! Be safe, keep it simple and effective, and go get some.
Post overall time and weight used in the comments.
METCON – “ALL THE EMOMZ“
EMOM 5
– 5 DxDB flat bench
EMOM 5
– 5 DxDB devils press
EMOM 5
– 100 ft. DxKB farmer’s walk
EMOM 5
– 5R/5L SADB rows
EMOM 5
– 5 DPU burpees
EMOM 5
– 10 American KB swings
Rx as follows…
– DxDB Flat Bench: 70/35+#
– DxDB Devils Press: 35/15#
– DxKB Farmer’s Walk: 32/24+kg
– SADB Rows: 70/35+#
– American KB Swings: 24/16+kg
Today will be 6 EMOMs back-to-back – no rest in between each. Choose your weight wisely. A good pace to set would be to aim to be done with each set by the 20 second mark so you get ample rest – but don’t let that allow you to sacrifice form.
Post weight used in the comments.
METCON – 10 RNFT – E2M
10 DxDB flat bench press
100 ft. DxKB farmer’s walk
Rx: 50+/25+# DBs and 32/24+kg KBs
REST 2 MINUTES
METCON – 5 RNFT – E2M
5R tempo SAKB rows (30X0)
5L tempo SAKB rows (30X0)
5 DPU burpees
Rx: 24/12kg KB
Today will be two METCONs back-to-back with a short rest in between each.
Post weight used in the comments.
STRENGTH – RPT Block
PUSH MOVEMENT – Incline DB Bench
– Warm-up weight x 6
– Warm-up weight x 6
– Heaviest set x 4-6
– Drop weight by ~10% from heaviest set x 6-8
– Drop weight by ~10% from second set x 8-10
PULL MOVEMENT – (Weighted) Strict Pull-Ups
– Heaviest set x 6-8
– Drop weight by ~10% from heaviest set x 8-10
If you cannot yet do 10 bodyweight pull-ups, focus on doing 2 sets of AMAP using bodyweight only.
Rest 1 minutes between warm-up sets; 2 minutes between all others.
Remember: You’re aiming for +1 rep or +5# more on each set from the last time you did these movements. Go back to WOD 06.01.19 for an explanation of how RPT works.
METCON – AMRAP 12
12 DxKB deadlifts
60 ft. DxKB farmer’s walk
12 tempo push-ups on KBs (21X0)
60 ft. DxKB farmer’s walk
12 DxKB gorilla rows*
60 ft. DxKB farmer’s walk
Rx: 24+/16+kg KBs
Continuous movement on this one – done at a grinder pace, NOT all out! Keep those tempo movements slow and controlled.
*6R + 6L = 12 total gorilla rows
Post rounds completed and weight used in the comments.
You might notice a change in intensity for the workouts starting today – that’s because ol’ Coach Clayster is dialing back the intensity in order to aid my own fat loss efforts.
I believe that intensity can be and should be kept higher when fuel (aka food) is more abundant – which isn’t the case when you’re in a caloric deficit. I believe this is a smarter approach to fat loss – a less anxious one that promotes longevity via fitness/fat loss minimalism.
STRENGTH – RPT Block
PUSH MOVEMENT – Standing SAKB OHP
– Warm-up weight x 6 (R/L)
– Warm-up weight x 6 (R/L)
– Heaviest set x 4-6 (R/L)
– Drop weight by ~10% from heaviest set x 6-8 (R/L)
– Drop weight by ~10% from second set x 8-10 (R/L)
PULL MOVEMENT – SAKB Kroc Row
– Heaviest set x 6-8 (R/L)
– Drop weight by one KB size (2-4kg) from heaviest set x 8-10 (R/L)
These should be powerful, yet controlled.
Rest 1 minutes between warm-up sets; 2-3 minutes between all others.
METCON – EMOM 10
Even: 8 alt. SAKB dead S2PP*
Odd: 8 Tick-Tocks**
Rx: 24/16kg KB
For this METCON, any minute that starts with an even number (0, 2, 4, 6, 8), you’ll perform S2PPs; for any odd-numbered minute (1, 3, 5, 7, 9) you’ll perform Tick-Tocks; start at 0:00 with S2PPs.
*Make sure to check the Glossary page if you’re unsure of any movement/workout abbreviations that are being used; one S2PP rep is done by going from the top of the snatch movement down to the shoulder (or rack) and using a slight leg drive to go straight back up to the top of a push press. Also, a “dead” rep is one that starts with the weight on the floor in between each rep.
**One Tick-Tock rep is an American KB swing immediately followed by a Russian KB swing; go straight from the Russian swing into the next Tick-Tock.
Post weight used in the comments.
COACH CLAYSTER