 S/T
A. Mid-cycle snatch 1RM test -Identify 2 weaknesses to work on in the next 2 weeks! B. EMOM 7 minutes 1 snatch + 1 hang snatch @ 70-80% of above (heaviest weight recorded) WOD 9 min ascending ladder 1 HSPU (Rx athletes must use parallel surface) (sc: "stink bug" pushup or DB Z-press) 1 power clean (155/115) 2 HSPU 2 power cleans 3 3
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 S/T
A. Superset 4 rounds: 3-5 banded ring MU transitions (Rx: with dip lockout) :60 rest 10 controlled kip swings on bar (Rx: on rings) :60 rest 10 hollow body rocks :30 rest B. 5 minutes to work on DU technique WOD "Flight Simulator" 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken DUs* Scaled: 10-20-30-40-50-40-30-20-10 Unbroken DUs* OR 25-50-75-100-125-150-175-150-125-100-75-50-25 Unbroken SUs* *Athlete cannot move to the next set until the previous set has been done unbroken *Athlete must stop the rope before starting the next set  S/T
A. Deadlifts, 6 reps E2MOM for 12 mins Start at 30% of 1RM and build for all 6 sets WOD - 25 min cap 70 high step-ups (30/24) 60 RKBs (28/20kg) 50 sit-ups 40 alternating DB snatches (50/35) 30 pullups 20 burpee box-jump-overs  S/T
A. OH squats- work up to a weight that is 105% of your 1RM snatch weight, and do as many reps as possible. Repeat 4 times (in total), resting 3 minutes between each set. WOD Open WOD 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats (2x50, 2x35) Bar-facing burpees Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a* *(Athletes completing this workout for the first time are encouraged to finish only 18.2 (and not 18.2a))  S/T
A. "Pullup Dropset" x3 (3 min rest b/w each set) Determine the hardest "level" of pullup you can accomplish (up to BMU) and hit 3 reps at each, and drop two levels, hitting 3 pullups/RR at each drop. eg- 3 BMU 3 strict C2B pullups 3 strict chin-over-bar pullups OR 3 banded pullups 3 easier banded pullups/toe assisted 3 ring rows etc. B. Double DB sumo-stance rows 3x10-12 WOD 3 RFT 10 renegade rows (2x40, 2x25) (FB: 2x50, 2x30lb) 30 russian twists (45/25) (FB: 24kg/16kg KB)  PARTNER WOD
"I Plank, You Plank" For time: 5000m row 50 front squats (Rx: 105/75) 60 box jumps (24/20) Break up reps as desired, only one partner may be working at a time. As 1 partner works on reps, the other partner must hold a forearm plank. If the partner drops out of the plank, partners must switch places.  S/T
A. DB floor press (3 x 10-14) (foam roll & mobilize shoulders b/w sets) B. Warm up to WOD's snatch weight WOD for time: 2 rounds of "Cindy" (5 pullups, 10 pushups, 15 squats) *1 min rest* "Isabel" 30 squat snatches (135/95)** *1 min rest* 2 rounds of "Cindy" (5 pullups, 10 pushups, 15 air squats) **scale: 15 power snatch+OH squat S/T (half the class starts on A, other half starts on B)
A. DB walking lunges 4 x 16 (total) - choose 2 DBs that get you to fatigue at 16 B. Hollow hold on GHD (sc: hollow hold on floor) https://www.youtube.com/watch?v=hGsdxIunICk 3 x 20-30sec WOD 21-15-9 Box jumps (24/20) Jumping lunges (x2) T2B S/T
A. Superset 5 rounds: 3-5 BTN push press, snatch-grip (building) :60 rest 8 DB external rotations (elbow on bench)/side :60 rest WOD 3 RFT 30 KB push-jerks (2x24kg/2x16) 20 burpees 5/5 weighted pistols (DB: 25#/15#) S/T
A. Superset 5 rounds: 3-5 weighted pullups (sc: tiptoe assist or banded) :60 sec rest 8-10 BB good mornings (with slow negative emphasized) :90 rest WOD 8 min AMRAP 5 C2B pullups (sc: jumping C2B) 7 V-ups 9 dbl RKB swings (2x24kg/2x16kg) |
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March 2020
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