CLASS WOD

1) Front Pause Squat
Build to Heavy Single. 5 Seconds Down, 3 Second Pause in Bottom.

2) “Nine Yards”
AMRAP 12: 
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Bike
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Bike
9 Thrusters (95/65)
9 Toes to Bar
9 Calorie Bike
….
Up by (3’s) until finish.

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Squat Clean Primer
4 Sets of the Complex:
1 Clean Pull
3 Tall Cleans
1 Hang Squat Clean
1 Squat Clean

2) Squat Clean
On the Minute x 12:
Minutes 1+2+3 - 3 Squat Cleans
Minute 4 - Rest
Minutes 5+6+7 - 2 Squat Cleans
Minute 8 - Rest
Minutes 9+10+11: 1 Squat Clean
Minute 12 - Rest

Followed by 3x1 Squat Cleans, off the clock, resting as needed between sets.

3) Front Squat
2 Sets of 4 @ 82%
2 Sets of 3 @ 87%
2 Sets of 2 @ 92%

All repetitions are taken from the rack. Rest as needed between sets, but aim to keep it to 3:00 or less.

4) Gymnastics Conditioning
50 Double-Unders + 21 Kipping HSPU
50 Double-Unders + 15 Kipping HSPU
50 Double-Unders + 9 Kipping HSPU
50 Double-Unders + 15 Kipping HSPU
50 Double-Unders + 21 Kipping HSPU

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Strength 5 sets:
3-5 Ring Dips (pause 2 sec in bottom on 1st rep)
3-5 Chin-Ups (pause 2 sec at top on 1st rep) 2. Prehab and Accessories 3 sets:
10 Prone Dislocates
30-45 sec Hollow Body

Developing the Pull-Up
1. Strength 5 sets:
2-3 Chin-Up Negatives (5-10 sec/rep)
4-8 Pushups 30-45 sec Hang
2. Accessories 3 sets:
12 DB Bicep Curls
12 Overhead DB Tricep Extensions

Muscle-Up +
1. Strength Every 2 min, for 10 min: (5 sets)
2 Strict Muscle-Ups + 3 Kipping
2. Strength Accessories 3 sets:
Max Strict Handstand Pushups (-2)
Max Strict Pull-Ups (-2) 25 GHD Sit-Ups

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