Competition: Wednesday, February 5th, 2020
*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: 1) Every 1:00 x 12 sets – Split Jerk: Sets 1-4 – 3 Reps Sets 5-8 – 2 Reps Sets 9-12 – 1 Rep Goal is no misses. Work with loading that allows overall clean/proper movement patterns. 2) 3 sets of: 100ft Handstand Walk 10/8/6 Bench Press 100 Double-unders 5 Strict Paralette Handstand Push-ups Rest 3 minutes between sets. Athlete chooses the load for the Bench Press, increase weight each set as the reps go down. For the Strict Handstand Push-ups, guys should have one Hi-Temp 45lb Plate with an Abmat, ladies one 45lb and one 25lb Hi-Temp plate with an Abmat. Scale as needed. 3) Assault Bike: A – 3 x 40/30 Calories – 3 minutes Rest B – 2 x 30/20…
Sport: Tuesday, February 4th, 2020
*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: Snatch Pull + Low Hang Muscle Snatch + Hang Muscle Snatch + Snatch Balance Warm-up as needed. Use this as skill/positional work. Only work as heavy as lifts are clean and crisp. 1a) 7:00 – 14:00 – Every 1:00 x 7 sets: Clean Pull + Low Hang Muscle Clean + Hang Muscle Clean + Jerk Balance Warm-up as needed. Use this as skill/positional work. Only work as heavy as lifts are clean and crisp. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 4 Alternating Dumbbell Power Snatch + 2/side Single Arm Pause Dumbbell Overhead Squats If you don’t have the DB Overhead Squat this is a great opportunity to…
Power: Tuesday, February 4th, 2020
*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: 1a) 0:00 – 8:00 – Every 2:00 x 4 sets – Pendlay Row: 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Warm-up as needed. Make sure you are using percentages of what we tested, not some goal you want down the road. Control the bar back to the floor and set the bar dead on the floor each rep. 1b) 8:00 – 16:00 – Every 2:00 x 4 sets: 5-10 Close Grip Chin-ups Add loading/assistance as deemed fit. Hands should be no wider than 12″ between your pinky fingers. Keep the movement strict/ 1c) 16:00 – 20:00 – 4 minute AMRAP: Single Arm Kettlebell Snatch High-Pulls in 10 Rep Sets Goal for this is to start developing the…
Competition: Tuesday, February 4th, 2020
*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: Session A: 1) Establish a Heavy Complex for the Day: Snatch + Hang Snatch + Overhead Squat Perform this as a competition setting workout. Spend 10-15 minutes warming up. Rest 5-10 minutes. Then perform a total of 5 complexes, going every 2 minutes. Start with an empty bar and add loading at go for your first set. 2) AQAP: 2-4-6-8-10 Unbroken Ring Muscle-ups 5-4-3-2-1 Squat Snatch @ 205/145, 225/155, 245/165, 265/175, 275/185 Scale as needed. 3) Tempo (2.2.2) Bird Dog Bench Row: 5 sets of 5/side Rest 90-120 seconds between sets. Only work as heavy as you can maintain Tempo. Session B: 1) AQAP: 21-18-15-12-9-6 Thrusters @ 95/65, 115/75, 135/95, 155/105, 185/135, 225/155 1 Legless Rope Climb 20ft 40 Double-unders Scale as needed. After…
Move: Tuesday, February 4th, 2020
*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 50ft Heavy Dog Sled Push Heavy. Use a loading that takes you 20-30 seconds to push across the room. Build loading each set as deemed fit. Stagger starting on either Part A, B or C depending on the size of the class. 1b) 7:00 – 14:00 – 7 sets of :40 ON/:20 OFF: Dumbbell Man Makers One Man Maker is a Push-up, Row Right, Row Left, Clean, Shoulder-to-Overhead. Perform as many reps as possible in 40 seconds. Make sure you are setting your back and bracing appropriately as you jump to the start of the Clean position from the plank. 1c) 14:00 – 21:00 – 7 minute AMRAP: 20 Banded Pull-Throughs 20 Abmat…
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