Snatch work and AMRAP conditioning for Tuesday!
TUESDAY Strength Snatch [Video] Every 90 seconds for 6 sets complete 3 Snatches. Full squat. Stay light; we will build each week.
Conditioning AMRAP in 5 Minutes of Turf Length Running AMRAP in 4 Minutes of Calorie Row or Bike AMRAP in 3 Minutes of Double Unders AMRAP in 2 Minutes of Kettlebell Swings (#55/35) AMRAP in 1 Minute of Burpees
The Snatch
Deadlifts and more to begin the week!
MONDAY Strength Deadlift [Video] Complete 5 Sets of 5 Deadlifts at 60% across all sets.
Conditioning 3 Rounds For Time: • 21 Wall Ball Shots (#20/14) • 18 Bar Facing Burpees • 15 Pull-ups (C2B for Rx+) • 12 Hang Power Snatch (#75/55)
The Deadlift
Sunday Funday!
SUNDAY Partner Conditioning AMRAP in 20 Minutes: • 1 Round of "Cindy" • Heavy Sled Push, Turf Width Down & Back
* Athletes will switch after each Sled Push. One person works at a time.
“Cindy” • 5 Pull-ups (Optional: 2-3 Muscle-ups for Rx+) • 10 Push-ups • 15 Air Squats
Optional Additional Work Partner Airdyne: 120 Calories For Time
Saturday Partner WOD!
SATURDAY Individual or Partner Conditioning AMRAP in 22 Minutes: • 22 Wall Ball Shots (#20/14) • 22 Power Snatch (#75/55) • 22 Box Jumps (24"/20") • 22 Push Press (#75/55) • 22 Calorie Row
Friday Front Squats!
Schedule Reminder Friday: 6:30pm. Ladies Night! Gentlemen, kindly come to an earlier class hour.
FRIDAY Strength Front Squat [Video] Complete 6 Sets of 2 Front Squats @80% of your 1rep. Use the same weight from last week or attempt to increase #5-10.
Conditioning 3 Rounds For Time: • Row 500 meters • 15 Burpee Box Jump Overs (25 BBJO for Rx+)
Front Squat Mobility
Clean and Snatch Complexes to kickstart December!
TUESDAY Strength In 20 Minutes: Complete 5 Sets of 3-Position Clean @75% of max Clean (1 Set = Floor + Below Knee Hang + High Hang)
Complete 5 Sets of 3-Position Snatch @75% of max Snatch (1 Set = Floor + Hang + High Hang)
Conditioning AMRAP in 15 Minutes: • 10 Toes to Bar • 10 Push Press (#95/65 Rx; #115/75 Rx+) • Run 10 Turf Lengths
Snatch Positions
Squats and more hard work for Midweek!
WEDNESDAY Strength Back Squat [Video] Complete 5 Sets of 5 Back Squats. Use the same weight from last week or attempt to increase #5-10.
Conditioning AMRAP in 15 Minutes: • 60 Double Unders • 30 Wall Ball Shots (#20/14) • 15 Deadlifts (#245/165)
Back Squats
Clean and Snatch Complexes and more for Tuesday!
TUESDAY Strength In 20 Minutes: Complete 5 Sets of 3-Position Clean @70% of max Clean (1 Set = Floor + Below Knee Hang + High Hang)
Complete 5 Sets of 3-Position Snatch @70% of max Snatch (1 Set = Floor + Hang + High Hang)
Conditioning 2 Rounds Of: • Take 5 minutes to complete 30/20 Calorie Airdyne + 30/20 Calorie Row • With any time remaining: AMRAP Hang Power Cleans (#135/95 Rx; #165/115 Rx+) • Rest 2 Minutes
Score total reps per round.
Snatch Positions
Back Squats and more for Monday!
MONDAY Strength Back Squat [Video] Complete 3 Sets of 8 Back Squats. Use the same weight as last week, or attempt to increase #5-10.
Conditioning 2 Rounds of • AMRAP for 2 Minutes: Burpees to Target • Rest 1 Minute • AMRAP for 2 Minutes: 15 Thrusters (#95/65) and 15 C2B Pull-ups • Rest 1 Minute
Back Squats
Sunday Funday!
SUNDAY "Filthy Fifty" Go solo, once through, OR as partners and split the reps 50 Box Jumps (24"/20") 50 Jumping Pull-ups 50 Kettlebell Swings (#55/35) 50 Walking Lunges 50 Knees to Elbows 50 Push Press (#45/35) 50 Back Extensions 50 Wall Ball Shots (#20/14) 50 Burpees 50 Double Unders
"Filthy Fifty" WOD Demo
