Monday 02/05/2024

/

Strength
Deadlift
5 sets x 3 Deadlifts @80% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

WOD
"Leaning Tower of Pisa"
7:00 AMRAP
7 Hang Power Snatch 95#/65#
7 Box Jump Overs 30"/24"

Accessory
"Gymnastics: Chest to Bar Prep (Day 1)"
5 minutes of Intro/Cues                                                         
cue 1: Jump from right under the rig                                                 
cue 2: Press down on the rig to activate the shoulder and back muscles                                               

cue 3: Think "bring the rig to you" instead of you to the rig                                                 
cue 4: Spread elbows back and out to pull the bar to the chest.                                                      
cue 5: Come down with full control to active swing.                                                                                   

WORKOUT                                                      
Advanced                                                       
MInute 1: Max Burpee Chest to Bar
* Pull-up bar height should be above fingertip reach                                   
Minute 2: REST
Minute 3-5: AMRAP2 of 7 Chest to Bar Pull Ups + 2 Shuttle Runs
* each shuttle run is 25 feet down + 25 feet back     
Minute 6: REST                                                           
MInute 7: Max Burpee Chest to Bar

* Pull-up bar height should be above fingertip reach

Intermediate                                                  
MInute 1: Max Burpee Pull Up
   * Pull-up bar height should be above fingertip reach                                
Minute 2: REST                                                           
Minute 3-5: AMRAP2 of 4 Chest to Bar Pull Ups + 2 Shuttle Runs

* each shuttle run is 25 feet down + 25 feet back              

Minute 6: REST                                                           
MInute 7: Max BurpeePull UP  

* Pull-up bar height should be above fingertip reach                                            

Beginner                                                         
MInute 1: Max Burpees                                                         
Minute 2: REST
Minute 3-5: AMRAP2 of 5 Kipping Pull Ups (or 10 Ring Rows) + 2 Shuttle Runs

* each shuttle run is 25 feet down + 25 feet back                                                  

Minute 6: REST                                                           
MInute 7: Max Burpees

Wednesday 12/06/2023

/

Strength
3 Position Power Snatch (Ground, Below the Knee, Above the Knee) 5x3
1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 sets

*Build to a Heavy Unbroken Complex across 5 working sets

WOD
"Wilson"
15:00 AMRAP
5-10-15-20-25…..
Toes to bar
10 Overhead Squats 95#/65#
50 Double Unders