| Week of 2/10/20 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Announcements | Gymnastics Bar Technique Seminar taught by Coach Vanessa Saturday, February 22 @ 10am Register: https://www.facebook.com/events/547293609201224/ |
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| SWOD | SKILL ON A 10:00 RUNNING CLOCK Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up |
STRENGTH 3-3-3-3-3 Back Squat* *Start moderate and build to heaviest set of 3. |
EXTENDED WARM-UP 3 SETS 50′ Slow Table-Top Bear Crawl (aka Quadruped)* *5 Strict-Up Downs after each set. 1 Rep of Strict Up-Down is… 1 Air Squat Down 1 Sprawl Back to Plank :01 Pause in Plank 1 Sprawl Up to Squat 1 Air Squat Up |
3-3-3-3-3 Strict Press* *Start moderate and build to heaviest set of 3. |
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| WOD | ON A 12:00 RUNNING CLOCK… 20 Ring Muscle-Ups Then in the remaining time… 2 ROUNDS 7 Power Cleans (135/95) 7 Lateral Burpees Over Bar into… 2 ROUNDS 5 Power Cleans (155/105) 7 Lateral Burpees Over Bar into… AMRAP in remaining time of… 3 Power Cleans (185/125) 7 Lateral Burpees Over Bar L2: 20 C2B Pull-Ups, (115/85)(135/95)(155/105) L1: 20 Banded Pull-Ups, (95/65)(105/75)(115/85) Beginner: 20 Ring Rows, DB Hang Power Cleans, Burpees Score = Rounds + Reps of final AMRAP |
3 ROUNDS FOR TIME 13 Back Squats (155/105)* 350/300m Row *Squat can come from ground or rack. (Score is Time) L2: (125/105) L1: (105/85) |
WORKOUT EMOM x 18 MINUTES MIN 1: 3 Hang Power Snatch (Building) MIN 2: 15 Toes to Bar MIN 3 : 15 Hand Release Push-Ups Power Snatch starts light then can build every round or every other round. L2: Scale reps to 12 and/or Hanging Knee Raises L1: Scale reps to 9 and/or Ab Mat Sit Ups Beginner: Sub Thrusters from the rack for Snatch |
3 ROUNDS FOR TIME 20 Slam Ball (30/20) 20 DB Suitcase Lunge (30/20) 20/15 Cal Bike -Rest 2:00 b/t Rounds- (Score is Total Time) L2: (20/12) (20/15) (17/12 cals) L1: (12/10) (15/10) (15/10 cals) |
2 ROUNDS FOR TIME 15 Push Press (115/75) 25 Box Jumps (24/20) -Rest 1:00, then- 1 ROUND FOR TIME 30 Push Press (115/75) 50 Box Jumps (24/20) (Score is Total Time) L2: (95/65) (20/14) L1: (75/55) Step-Ups or Tuck Jumps |
AMRAP x 20 MINUTES 40 Single DB Front Squat (40/30) 30 Sit-Ups 20 Alt. DB Snatch* 10 Alt. Single DB Burpee* *For both the DB Snatch and DB Burpee, athletes must switch arms when the DB goes back to the ground. (Score is Rounds + Reps) Rx+: (53/35) L2: (30/20) L1: (20/10), Regular Burpees |
| Stretching | Eagle Twisted Cross Supine Twist |
2:30 Foam Rolling Quad / IT (L) 2:30 Foam Rolling Quad / IT (R) |
Puppy Dog Thread The Needle Twisted Cross Seal/Sphinx |
Saddle Pose Lizard Pose 10 Scorpions x 2 rounds |
Archer Pose Eagle Pose Downward Dog |
COOL DOWN FOR RECOVERY 7:00 of Yoga Flow… 1:00 Dragon (L) 1:00 Dragon (R) 2:00 Forward Seated Fold 1:00 Saddle Archer (L) 1:00 Saddle Archer (R) 1:00 Rebound Recovery |
| Accessory: Optional for either “look good naked” gains or some skill work | 3 Rounds 8-12 Bicep Curls 8-12 Bent Over Rows Rest 1-2min between rounds |
3 Rounds 8ea Bulgarian Split Squats 16 Jumping Air Squats Rest 1-2min between rounds |
3 Rounds 12 Barbell Bent Over Rows (Moderate) 1:00 Hollow Flutter Kicks |
3 Rounds 15 Lateral Raises (light weight) 8 Overhead Tricep Extensions (moderate weight) |
HSPU Work 3×5-8 Rx+: Strict HSPU Rx: Kipping L2: Box HSPU L1: Pike Push-Ups |
Sled Sprints Load up a sled to a weight that’s challenging but you can move quickly with. EMOM 10: 50m Sled Sprint |