Skill and sprint day! ACTIVATION/PREHAB: Every minute on the minute x 4:00 * Do another 1-2 sets on your own Post-WOD also, potentially adding more loading 1st min – :45 Standing Banded Hip Flexor Raises 2nd min – :45 Single Leg Barbell Good Morning (33/44#)(Left leg) 3rd min –
Back to SQUAT MONDAYS! PULL STRENGTH/STABILITY: * Try to accumulate more time under tension than you did last week Example: If you did… :10 Active Hold :10 Chin Above Bar Pull Up Hold :10 SLOW Negative – 1 rep every 1:30 for 3 sets This week you would
Hump Day! GLUTE WORK: Two Legged Bench Glute Bridges x10 and Single Leg x5ea REST 1:00 (2x) POWER/SKILL: 3 Position Snatch Pull (Above Knee, Below Knee, Floor) Warm Ups: 70, 80, 85% 1RM Snatch Work Sets: 90, 100, 110, 110-120% 1RM Snatch (2:00 Clock) WORKOUT: Tabata! :20
Pacing test! WORKOUT: 1 minute of Wall Ball Shots (14/20#) 1 minute of Calories on the Rower 1 minute of Box Jumps (20/24″) 1 minute of REST * 5 rounds for scores on Rounds 1 & 4, 2 & 5 and best score on Round 3 The goal
Another benchmark! CORE STABILITY: Band Walk Outs * 1:00 on left then 1:00 on right Just 1 set so try to move up a band (Red to small blue band) POWER/SKILL: 5 Position Squat Snatch (High Hang, Mid-Thigh, Above Knee, Below Knee & Floor) * Start at 55%
Skill day! SKILLS: Toes 2 Bar & Push Ups * Work on getting your first or stringing reps together on T2B * Work proper shoulder first loading on Push Ups using box, floor or low rings for added challenge * 15 minutes WORKOUT: 1000m Bike (.63 Miles)(2:30 Cap)
Just in case you’re curious which was the favorite event from yesterday here we go! WORKOUT: “The Chipper” 50 Calories on the Rower (3:30 Cap) 40 Box Jumps (20/24″) 30 Alternating DB Snatches (35-45/50-70#) 20 Wall Ball Shots (14-20/20-30#) 10 Hand Release Burpee Bar Muscle Up/Chin Above Bar Pull
Deadlifts! STABILITY/CORE: 1:15 Hollow Hold (2:00 clock) IMMEDIATELY INTO… 1:15 Superman Hold (2:00 clock) STRENGTH/PULL SPEED: Deadlift Clusters 1.1.1.1.1 (1 rep every :10) * Goal is perfect position and bar acceleration to lockout * Do 50% 1RM as a warm up dropping each rep * Then 60, 70,
Squats… STRENGTH: 3 rep Back BOX Squat (Slightly below parallel) @ 3-2-1 Tempo * 15-20 minutes working to best load at the correct tempo ASSISTANCE: Single Leg KB Deadlift (10 each side) * Start conservative and work Balance and position over weight (26/35# to start) * Try to
Barbellssss… STRENGTH: 3 rep Deficit Deadlift (Standing on 25-45# plate) * No dropping from the top on any reps on any sets * Don’t work to an all out max, but get something pretty heavy on the barbell and no touch and go reps also * Use 4-6 sets
A speed repeat! Can you move faster with a little heavier weight?? SHOULDER INJURY PREVENTION: 1:00 of Band Sharapovas 1:00 of Band Wall Facing Wall Slides SPEED: Repeat from May 10th… 5 Thrusters in under :12… * Perform a new set every 1:30 for 6 sets
Speed Wednesdays! SHOULDER INJURY PREVENTION: 1 set of 60 secs Wall Slides Facing AWAY from Wall 1 set of 60 secs Wall Slides Facing TOWARDS wall SPEED: 3 Front Squats from a Rack (:05 time cap) * Start at 50% 1RM and add weight as long as you
Progress check! GYMNASTICS: 1 Set of Strict CTB Pull Ups for Max Reps *Can try a max rep Muscle Up set if you’re feeling good (OR Strict Chin Above OR Deepest Partial starting from the top OR Deepest angle on a 5 rep set of Ring Rows) REST 2-3:00
Another odd movement day… POWER: Max effort NO STEP Box Jump * Use plates to build up, but be smart and don’t hit the box š * 15 minutes to build up WORKOUT: 3:00 AMRAP of Alternating Sledgehammer Swings (6-10#/16#) REST 1:00 4:00 AMRAP of Sled Pushes (1.0-1.5/1.5-2x
First Open WOD! WORKOUT: 10 Alternating DB Snatches (35#/50#) 15 Box Facing Burpee Box Jump OVERS (20″/24″) 20 Alternating DB Snatches 15 Box Facing BBJOvers 30 Alternating DB Snatches 15 Box Facing BBJOvers 40 Alternating DB Snatches 15 Box Facing BBJOvers 50 Alternating DB Snatches 15 Box Facing BBJOvers
Skills and weights! WORKOUT: 15 SQUAT Cleans (60-65%)(83/135#) 12 Burpee Box Jump OVERS (20/24″) 9 Bar Muscle Ups REST 3-4 MINUTES 12 SQUAT Cleans (70-75%)(103/185#) 10 Burpee Box Jump OVERS (20/24″) 7 Bar Muscle Ups REST 2-3 MINUTES 9 SQUAT Cleans (75-80%)(123/225#) 8 Burpee Box Jump OVERS (20/24″) 5
New gymnastics work! GYMNASTICS STRENGTH/SKILL: Pull Ups, Dips, Muscle Up Transitions or Muscle Up Complexes… (Perform your specific progression every 2:00 for 5 total rounds) We have a specific progression laid out for each skill listed above and you’re only allowed to move on from it once you
Open skills and an “oldie”… SKILLS: Toes to Bar/Shoulder 2 Overhead rhythm and practice *Use rings and take 10 minutes to practice WORKOUT: “Open Workout 12.3” 15 Box Jumps (20″/24″) 12 Shoulder 2 Overhead (75#/115#) 9 Toes 2 Bar *As many reps as possible in 18 minutes*
New gymnastics training begins! GYMNASTICS STRENGTH: Every 2:00 for 14 total minutes (7 rounds) perform the following: ODD ROUNDS – 5 Weighted Hand Release Push Ups @ 50% of your test last week with a 3-1-2 tempo (3 secs down, 1 sec pause at bottom & 2 secs up)
Snatch – Week 3! POWER/SKILL: Work up to 85% of your Snatch 1RM & perform the following every 2:30 on the clock for 5 total sets: 1 Hang Power Snatch + 2 OH Squats + 1 Floor Power Snatch + 2 OH Squats Warm ups: 8-10 minutes 50%
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