🏋️‍♂️ Workouts 🏋️‍♀️

- This session develops ankle elasticity and lateral power. It serves as a primer to prepare the body for more demanding conditioning or strength work.

- The intent is to improve movement quality by decreasing ground contact time and improving your energy return (bouncing more efficiently between reps).

- Keep your core tight and ankles stiff during the pogo hops. This ensures energy is transferred elastically by muscles and tendons rather than absorbed by the joints. You want to feel springy, not soft.

- During skater hops, a common mistake is landing too softly and losing power. As soon as your foot makes contact with the ground, start driving your momentum back to the other side.

- Fitness Attribute Improved: Explosive Power

- High Box Jumps

- Seated Box Jumps

- Depth Broad Jumps

- Band-Resisted Broad Jumps

- Broad Jumps

- Jumping Lunges

- Squat Jumps

- Max Height Vertical Jumps

- Quick Feet Drills

- Agility Ladder

0:30 Bent Knee Calf Stretch (Each Leg)

15 Calf Raises (Each Leg)

20 Pogo Hops

6 Squat Jumps

- Overview: This is the second week of our 8-week Power strength cycle. This cycle improves absolute strength & explosive power through contrast training, in which a heavy lift is paired with an explosive movement.

Weeks 1-3: Bench/Squats/Deadlifts that increase in load & decrease in reps

Week 4: Back-off with alternate lifts

Weeks 5-7: Push Press/Squats/Power Cleans that increase in load & decrease in reps

Week 8: Explosive power tests

- Today, we're contrasting heavy deadlifts with broad jumps to stimulate power development. BE EXPLOSIVE with your broad jumps. Moving with as much speed as you can is what stimulates the body to become more explosive.

- Aim to increase in weight from last week. You can choose to build in weight (between the recommended percentages) over your working sets, or stay at the same weight across. You should be able to move smoothly through all reps without pausing or grinding through the last few reps.

- Maintain a neutral spine throughout. If your back rounds significantly, decrease the load.

- Shoulders must end behind the barbell at the top of every rep. These reps should be completed touch-and-go with no stopping at the floor to rest, rebrace, or regrip.

- Fitness Attributes Improved: Absolute Strength & Explosive Power

- Push through the floor like you’re doing a leg press.

- Brace your core like someone’s about to punch you in the stomach.

- Squeeze your armpits shut and drag the bar up your legs.

DEADLIFT

- Reduce Loading

- Romanian Deadlifts

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

BROAD JUMPS

- Max Height Vertical Jumps

- High Box Jumps

- Squat Jumps

- Jumping Lunges

With An Empty Barbell:

10 Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

10 Back Rack Trunk Rotations

10 Deadlifts

8 Deadlifts at Light Weight

5 Deadlifts at Moderate Weight

Build to Starting Weight

- Overview: This short, fast-paced couplet will challenge your grip, shoulders, and overall aerobic output.

- Single Dumbbell Hang Snatches: These are from the hang position, so the dumbbell should not touch the ground between reps. As long as you complete 10 reps on each arm, you can choose how/when you alternate arms.

- Row: Choose a calorie number that takes less than 1:30 to complete.

- Intended Intensity: RPE 7-8

- Target Loading: Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 6-8 Minutes

* If time-capped, add 1s to your score for every incomplete rep.

- DB Hang Snatches: Keep the dumbbell close to your body and use your hips for power rather than just muscling it up. Switch arms as needed to preserve your grip and minimize shoulder fatigue.

- Row: Aim for a strong pace that you can repeat each round and allows you to immediately pick up the dumbbell. Target roughly your 2k PR row pace. Empty the tank in the final row.

- Transitions matter in this short metcon. Make sure you're efficient getting in/out of the rower.

SINGLE DUMBBELL HANG SNATCH

- Reduce Loading/Reps

- Barbell Hang Power Snatches, @weight(65/45)

- Single Dumbbell Hang Clean & Jerks

- Plate Hang to Overhead

- Kettlebell Swings, @kettlebell(35/26)

- Dumbbell Snatch from the Ground

20/16 CALORIE ROW

- 1:30 Time Cap

- 16/13 Calorie Ski

- 16/13 Calorie Echo Bike

- 20/16 Calorie Bike Erg

- 250m Run

- 1:15 Effort on Treadmill/Runner

- 20 Shuttle Runs (1 rep = 10m)

- 20 Burpees

2:00 Easy Row

With Light Dumbbell:

5/Arm Single DB Push Press

5/Arm Single DB Hang Snatches

2 Rounds at Workout Weight:

6 Single DB Hang Snatches (3/Arm)

6 Calorie Row

- Overview: This 12-minute session is meant to help downregulate the body, restore tissue quality, and improve range of motion in the hips, quads, and calves. Move deliberately, focus on your breath, and treat this as dedicated maintenance work to help you recover faster.

- Foam Rolling: Spend about 60-90 seconds per side, using slow passes and pausing on any hot spots. This helps release tension and increase blood flow to the tissue.

- Stretching: Use long, passive holds (30-60 seconds per side) in each stretch. Keep breathing and avoid fighting the position. Let the tissue gradually relax.

- Intent: Your goal here isn’t to smash the muscles, but to create softness in the tissue and ease in your movement. This session should feel like you’re giving your body something back.

- Fitness Attribute Improved: Mobility