Strength
Power Snatch 10x3
10 sets x 3 Power Snatch (every 1:15)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.
WOD
"Thunderstorm"
Teams of 2
15:00 AMRAP
30 seconds on/30 seconds off
Max Calorie Air Bike
- At 16:00 -
For Time:
50 Synchro Wall Balls 20#/14#
*You will have a score for max calories and a second score for time
Strength
Back Squat for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs
Example: Your heavy single in the back squat is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.
WOD
"Sandstorm"
2 sets (New set every 10:00)
150 Doubles Unders
35 Toes to Bar
20 Burpee Box Jump Overs 20"
*Score will be the total time of both sets
Accessory
Strict Handstand Push-ups: Week 1
6 Week Handstand Push-up Strength Cycle
During this gymnastics cycle, we will be focusing on improving your strict handstand push-up strength. Whether you have a goal to eventually get your first strict handstand push-up, or are already there and want to get stronger, this cycle will work for you!
Week 1: Baseline Test
Freedom: 1 set of max strict handstand push-ups
Independence: 1 set of max strict box handstand push-ups (note the box height used)
Liberty: 1 set of max push-ups or elevated push-ups
WOD
"Blizzard"
20:00 AMRAP
400m Run
6 Wall Walks
18 Single Dumbbell Alternating Box Step Ups (50#/35#)(24”/20”)
WOD
In Partners, for Time:
400m Partner Run
50 Back Squats 95#/65#
50 Shoulder to Overhead 95#/65#
400m Partner Run
50 Pull-ups
50 Push-ups
400m Partner Run
50 Box Jumps 24"/20"
50 Kettlebell Swings 55#/35#
400m Partner Run
*Split work as needed.
**5 Burpee penalty to the partners handing work over to other partner for switching work
