Workout of the Day

Fitness

A. Movement Prep
1) Group Warm-Up
2) 2 sets of: 10 Overhead Squats/20 sec Hang
3) 2 sets of: 5 Thrusters/5 Pull-Ups
4) Snatch/C&J Warm-Up

B. Snatch or Clean & Jerk, take 20 minutes to build to a heavy single

C. Fran

 

Performance

A. Fitness WOD

B. Establish a max set of:
Pull-Ups
Ring Dips

 

Competition

A. EMOM for 10 minutes:
Minute 1 – 50 Double-Unders
Minute 2 – 20 Wall Balls (20/14lbs)
-rest 2 minutes (exactly)-
EMOM for 10 minutes:
Minute 1 – 10 Chest-to-Bar Pull-Ups
Minute 2 – 10 Overhead Squats (95/65lbs)

B. Snatch, 5 sets of 3 reps @ 70%+; rest 2-3 minutes

C. Snatch Grip Deadlift, 4 sets of 5 reps @ 100%+; rest 4+ minutes

D. 21-15-9 rounds for time of:
Handstand Pushups
Power Cleans (135/95lbs)
*Kipping OK. 
**10 minute cap. 

 

Barbell

A. Movement Prep
1) Group Warm-Up
2) Shoulder + Midline Activation

B. Snatch Practice, 20 minutes
1) 1 Muscle Snatch from High-Hang + 1 High-Hang Power Snatch + 1 OHS
2) 1 Pull + 1 Hang Snatch (below the knee)

C. Clean & Jerk practice, 20 minutes
1 Clean + 1 Front Squat + 1 Jerk

D. Back Squat
1 x 4 @ 50%
1 x 4 @ 60%
5 x 3 @ 70%

E. Accessories
1) BTN Push Press, 3 x 5
2) Back Extensions, 4 x 10
3) Chinese Plank, 4 sets

 

Last Week of Sessions Before Break

This week is our final week of classes before the gym is closed for 2 weeks over the holidays. The final day of sessions is this Saturday, December 19th, and sessions will resume on the 4th of January.

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