CLASS WOD

“Twenty-Something”

AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

EXTRA PROGRAMMING


1.) 3 position squat snatch
On the 1:30 x 5 Sets:
3-Position Squat Snatch

Each complex entails 3 repetitions:
High Hang Squat Snatch (Pockets)
Hang Squat Snatch (Knee-Level)
Squat Snatch (Floor)
Video demonstration inside "Workout Prep Notes"

Set #1 - 60% of 1RM Snatch
Set #2 - 63% of 1RM Snatch
Set #3 - 66% of 1RM Snatch
Set #4 - 69% of 1RM Snatch
Set #5 - 72% of 1RM Snatch

2.) Stamina Builder

For Time:
50 Double-Unders, 20' Handstand Walk
50 AbMat Sit-Ups, 20' Handstand Walk
40 Double-Unders, 20' Handstand Walk
40 AbMat Sit-Ups, 20' Handstand Walk
30 Double-Unders, 20' Handstand Walk
30 AbMat Sit-Ups, 20' Handstand Walk
20 Double-Unders, 20' Handstand Walk
20 AbMat Sit-Ups, 20' Handstand Walk
10 Double-Unders, 20' Handstand Walk
10 AbMat Sit-Ups, 20' Handstand Walk

3.) Body Armour

3 Supersets:
12-21 Close Grip Pushups
12 Chest Supported Row

Into...

3 Supersets:
16 Face Down DB Reverse Flys
Max Effort L-Sit Hold

Rest 1:30 between sets.
Not for tracked score, but for quality movement.
Click "Workout Prep Notes" for details.

*Thanks CompTrain for the awesome programming!

GYMNASTICS STRENGTH

Developing the Muscle-Up

1. Muscle-Ups 3 x 15 Standing Muscle-Up Transitions 2. Strength 5 sets: 2-3 Weighted Pull-Ups 2-3 Weighted Ring Dips *Add weight to last week. 3. Accessories 3 x 5 Pull to Inverted + Negative 3 x 10 Scap Pull-Ups 3 x 10 Scap Dips (parallel bars)

Developing the Pull-Up

1. Strength 5 sets: Max Chin-Up Negative (less 5-10 seconds) Max Pushups *Try to increase time and reps from last week. 2. Accessories 4 sets: 10 Scap Pull-Ups (3 sec @ top) 10 Scap Pushup (3 sec @ top)

Gymnastics Skills
1. Strength Conditioning 3 rounds: 40 Pistol Squats (20/leg) 20 Toes-to-Bar 20 Kipping Handstand Pushups

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