Strength 1
3 Position Power Snatch (High Hang, Above the Knee, Floor) 5x3
5 sets: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@70% of 1RM Snatch)
* Complete a set every 1:30 *
Strength 2
Overhead Squat 3x2
3 sets of 2 Overhead Squats (@80% of 1RM Snatch)
* Rest as needed between sets *
WOD
"Affiliate Version of "Ski-Bag""
For Time:
30/24 Calorie Row
30 Back Squat 155#/105#
20/16 Calorie Row
20 Back Squat 155#/105#
WOD
“Team Helen”
Teams of 2 For Time:
3 Rounds
400m Run (together)
42 Kettlebell Swings 55#/35#
24 Pull Ups
*Break up inside work however you see fit.
Skills and Drills
Toes to Bar:
Week 5, Day 1
Advance:
Every minute (8:00)
8-10 Toes to Bar
Intermediate:
Every minute (8:00)
6-8 Toes to Bar
Beginner:
Every minute (8:00)
4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)
Alternative Option:
Every minute (8:00)
10 Alternating V-Ups
10 Hollow Rocks
WOD
"Hey You Guys!!”
Teams of 2 (1:1)
30:00 Amrap
15/12 Calorie Assault Bike
10 GHD’s (or V-ups)
15 Wall Balls 20#/14#
10 GHD’s (or V-ups)
15/12 Calorie Assault Bike
* Partner 1 completes a full round then rests while Partner 2 completes a round.
Skill Work
15 min to work on one of the following:
* Ring Muscle-ups
* Pull-ups (any style)
* Plate Jumps (building confidence in jumping to new heights by adding plates)
The focus here is on technique, not to get a bunch of reps in. Break into small groups and practice. If you have a goal of getting your first muscle-up or pull-up, talk to the coach about skill work you can practice.
WOD
"Brand and Andy"
5 Sets
1:30 AMRAP
Partner 1: 6 Overhead Squats 135#/95#
Partner 2: 6 Box Jumps 30"/24"
*Both complete and switch
-then-
Max Kipping Chest to Bar / Bar Muscle Ups/ Ring Muscle Ups
-rest 1:30 between rounds-
Kipping Chest to Bar = 1 rep
Bar Muscle Ups = 3 reps
Ring Muscle Ups = 4 reps
