SUNDAY WORKOUTS
Mystery workout week for Fit class! Come in to find out what you’re doing for the day… STRONG CLASS: We will work Snatch catch positions and then turn that into regular snatch work from there… Come in and get better!!
SUNDAY WORKOUTS
Team Fit Sunday! 200m Partner Sled Drag (Both work) * 300/400# or so 300m Farmers Carry (One partner must carry while the other walks with them, switch at any time) (30:00 AMRAP) Strong class… We will work on your OH Squat positioning and try to transfer it
WEDNESDAY WORKOUT
Heavy then fast! POWER WORK: 1 DL + 2 Hang Cleans (Unbroken) + 1 Shoulder 2 OH (Push Press, Push Jerk or Split) * Pick one overhead lift and stick with it (50, 65, 75, 80, 85, 90, 90+) WORKOUT: 50 Med Ball Slams (25-30/30-40#) 35 T2B 20
SUNDAY WORKOUTS
STRONG CLASS: Clean emphasis… Working proper hip contact and catch speed and timing FIT: 30 Deadlifts (123/185#) 30 TRIPLE Unders (75 Barbell Jumps) 20 Cleans (123/185#) 150 Doubles 10 Front Squats 300 Single Unders * No time cut, but 5:00 cap for all jump rope sections
WEDNESDAY WORKOUT
Skill and paced heavy… SKILL: 5 position Snatch (HH, Mid, Above Knee, Below and Floor) * Start at 60% and only work up 5% more if you’re perfect for the above lifts with an 80% cap for the day * Mix squat and power catching WORKOUT: * Goal
WEDNESDAY WORKOUT
Heavy day! POWER: 2 Position Clean and Jerk (1 Hang Clean and Jerk + 1 Floor Clean and Jerk) * 1 of these reps must be squatted ** 50, 65, 80, 85, 90, 90+, 90+% (20:00 to work up) WORKOUT: 3/5 BAR Muscle Ups (3/5 CTB, chin or
WEDNESDAY WORKOUT
Skills and a “sprint” SKILL/POWER: 3 position Power Snatch (Above knee, below and then floor) * Work up to 70-75% and do 6 sets on a 2:00 clock working up to as high at 85% if things are feeling good * Odd rds – Broken sets, Even rds –
SUNDAY WORKOUT (STRONG)
Something heavy… SKILL/POWER: ** Go by feel on this one and go only as heavy as perfect technique allows Every minute on the minute until unable to continue perform: 1 Snatch (Start at 50% and work up by 5/10# until you reach 85% then work up by 2-5# until
WEDNESDAY WORKOUT
Feel the burnnnn…. ACTIVATION/PREHAB: 1st Min – Plate Angel’s 2nd Min – Cuban Presses 3rd Min – Scapular Push Ups * Just the top end range of the push up with emphasis on pushing as far away from the floor as you can and holding for 5 seconds each
WEDNESDAY WORKOUT
Heavy day! POWER: 1 Hang Clean + 1 Clean from the Floor * Work up to your best loading for the day with near perfect technique * Your pick on catch position, but try to squat catch at least one of the two reps per set WORKOUT: Barbell
SUNDAY WORKOUT (STRONG)
Complex skill work… SKILL: 1 Snatch Balance + 1 Snatch Grip Push Press/Jerk + 2 OH Squats * Work up steadily to a challenging weight for 15-20 minutes SKILL/POWER: 1 Power Clean + 1 PAUSE Front Squat + 1 Squat Clean + 1 Split Jerk * Up to
SATURDAY WORKOUT (LIFTING MEET!)
No regular classes today! Come watch some athletes move some big weights from 9am until 1:30pm! Just $10 to lift also and we will be taking morning of registrations…
WEDNESDAY WORKOUT
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 –
WEDNESDAY WORKOUT
Testing week continues! POWER TEST: Your pick… Snatch, Clean or Clean and Jerk, but all lifts must be from the HANG position… * 60, 75, 85, 90, 95 & 101-103% * 15 minutes only! WORKOUT: “Isabel” 30 Snatches for time (95/135#)(70% 1RM to scale) (6:00 cap) REST DOUBLE
SUNDAY WORKOUT (STRONG)
Meet practice! SKILL: Hang Snatch + Floor Snatch * Work 4-5 sets with 85-90% on a 4:00 clock per set Rest 5:00 Hang Clean & Jerk + Floor Clean & Jerk * Work 4-5 sets with 85-90% on a 4:00 clock per set Just two weeks
WEDNESDAY WORKOUT
Heavy skill and go fast and unbroken! SKILL/POWER: Every minute on the minute working up slowly perform 1 SQUAT Snatch after warming up to 65% 1RM… * 15 total minutes working up just 5# per round * Only squat as low as you can maintain shoulder control… Safety!
SUNDAY WORKOUT (STRONG)
Meet prep continues! POWER/SKILL: Hang Snatch + Snatch @ 75-85% 1RM * Perform a set every 3:00-4:00 for 5-6 total sets between the listed percentages POWER/SKILL: Hang Clean & Push Jerk + Clean and Split Jerk @ 75-85% 1RM * Perform a set every 3:00-4:00 for 4-5 total
SUNDAY WORKOUT (FIT)
Barbell sprint intervals! WORKOUT: 6:00 AMRAP of: Dumpster Run (150m approximately) 2 SQUAT Snatches @ 70-75% 1RM REST 12-15:00 Repeat 2 total times for high speed and consistency each round… POST YOUR TOTAL ROUNDS AND REPS TO ZENPLANNER
WEDNESDAY WORKOUT
Skill and a sprint! SKILLS: 5 Position Snatch (High hang, Mid-thigh, Above Knee, Below and Floor) * 6 sets every 2:30 working broken and unbroken sets every other round * 65% for 1st and 2nd, 70% for 3rd and 4th, 70-75% for 5th and 6th set… WORKOUT: “DEATH
SUNDAY WORKOUT (STRONG!)
Our olympic meet is coming in less than a month so let’s practice! POWER: Work up in 15 minutes to your “Opener” for Snatch… (Around 90% 1RM or so) THEN… Every 3:00 on the clock perform 1 Snatch for 3 total reps working up to your best heavy weight