240725 Thursday WOD

General Warm-Up:

– Dynamic Stretching: 5-10 minutes

– Warm-Up Sets: 2-3 sets of 10 reps with an empty bar for hang cleans and bench press.

– Gradually increasing weight to your working sets for bench press.

Bench Press (Strength Focus)

• Sets: 5
• Reps: 5
• Rest: 2-3 minutes
• Load: Use a weight that is challenging for 5 reps (about 80-85% of your 1RM).

Chest Dips (Bodyweight or Weighted)

• Sets: 3
• Reps: 10-15
• Rest: 1.5 minutes
• Load: Bodyweight or add weight if bodyweight is too easy.

Metcon

Duration: EMOM for 20 minutes

Format: Every Minute On the Minute (EMOM)

• Odd Minutes: Perform 10 Hang Cleans
• Even Minutes: Perform a 200-meter run

Structure Explanation:

• Minute 1: Perform 10 Hang Cleans
• Minute 2: Run 200 meters
• Minute 3: Perform 10 Hang Cleans
• Minute 4: Run 200 meters
• Continue alternating each minute until 20 minutes are completed.

Cool Down:

• Static Stretching: 5-10 minutes focusing on the chest, shoulders, triceps, legs, and back.

Coaching Tips:

• Hang Cleans: Use a moderate weight that allows you to complete 10 reps with good form within the minute. Aim for a weight that is challenging but manageable.
• Running: Keep a steady pace that you can maintain throughout the workout.
• Transitions: Move quickly between exercises to maximize your work time within each minute.
• Form Over Speed: Ensure proper form to avoid injuries, especially as you start to fatigue.

Example Weights for Hang Cleans:

• Beginners: 50-70 lbs
• Intermediate: 70-100 lbs
• Advanced: 100+ lbs