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03/3/2021
docs.google.com/spreadsheets/d/1WjVfYbIGhw3U3McDddScJ3TN2-pni9E9C15T-wYU00Y/edit

Warmup
2 rounds: 30sec on/30 sec off

1) Hand Release Push Ups
2) Crab Extension
3) Pistols
4) Wall Walks
5) Active hangs

Aerobic Capacity
5 ROUNDS
1) Pull -up (Strict) (15 Seconds)

2) Slam Ball (45 Seconds)

Gymnastics
EMOM x 9

1) The KIP-IN SEQUENCE *1 Foot Box Drill
1 arch to hollow
1 arch to hollow pulldown into pull up
https://www.instagram.com/p/B8hZ1iNA8a8/?igshid=ir9kje22uspj

2) Box Hollow Walkouts
https://youtu.be/P1-h9HRcMfw

3) Bar Muscle-Up *Get out of the pool with a box
Pull hips “around” the bar (NOT INTO THE BAR) as you pull back and down to support
https://youtu.be/BOuQ2rBltNk

WOD
Every 6 Minutes x6
Station A
800m Run
40 Box Step Ups, 24″/24″
20 Double Dumbbell Front Squat, 35#/25#

Station B
80 Double Unders
40 Calorie Row
20 Handstand Push Ups

Station C:
AMRAP
10 Jumping Squats, 35#/25#
200m run
Rest 30 Seconds Before each set

Cash Out
T2B drill

:05 sec L-hold + 1/2 T2b + 1 strict T2B X 4

+

8X :10 sec work/ :20 sec rest *reverse TABATA

L-pops + Straddle pops

Wednesday
03/2/2021
docs.google.com/spreadsheets/d/1E5YeEoKOLpOmhwF5w-N1N5GQFU-kDQw_2J14Xj1jvSs/edit

Warmup
2X

200m Run
6 Dumbbell Deadlifts
9 Air Squats
12 V-Ups

Aerobic Capacity
5 ROUNDS
1) Tuck Up (10 Seconds)

2) Hollow Hold (10 Seconds)

3) Knees To Chest (40 Seconds)

Olympic Prep
EMOM X 4

1) 3 Snatch High Pull + 3 Muscle Snatch + 3 OHS

2) 3 Power Snatch + 3 Snatch Balance

3) 3 Snatch + 3 Snatch grip Push Press

4) 5 Spitz Snatch

Olympic prep
Two Sets w/ PVC or empty barbell:

5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving

Strength/Skill
HIGH HANG POWER SNATCH

High Hang Power Snatch
4 x 2

In Week 1, work at 60% of 1RM Snatch for 4×2.
In Week 2, work at 65% of 1RM Snatch for 4×2.
In Week 3, work at 70% of 1RM Snatch for 5×1.
In Week 4, work at 75% of 1RM Snatch for 3×1.

Skill/Strength
Snatch Balance + 3 Overhead Squats
3 x 1

In Week 1, work to 85% of 1RM Snatch for your first set. Then increase weight by (10#) each set.

In Week 2, start (10#) above previous week’s first set. Then increase weight by (10#) each set.

In Week 3, start (10#) above previous week’s first set. Then increase weight by (10#) each set.

In Week 4, start (10#) above previous week’s first set. Then increase weight by (10#) each set.

WOD
Interval Gymnastics Weight Training

10sets:

2 Muscle Ups
4 Deadlifts 225lbs
4 Bar Facing Burpees

Rest 30sec between sets

Cash Out
Staggered-Stance Good Morning
3 x 8

Goblet Curtsy Lunge
3 x 12

Elevated Single Leg Glute Bridge
3 x 10

+

Half Kneeling Landmine Twist
2 x 10

Weighted Hollow Rocks
2 x 12

Uni-Lateral Isometric Back Extension
2 x :20 s

*hold a kb/db in one hand and resist rotation.

Tuesday
03/1/2021
docs.google.com/spreadsheets/d/1sXvbgJ1ZDfJk4k7Ej5aB0kfvMvUCO8N0uWZjenOJqeI/edit

Warmup
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups

Aerobic Capacity
5 ROUNDS
1) Bench Press (15 Seconds)

2) Bench Press Static Hold (15 Seconds)

3) Incline Push Up (30 Seconds)

Strength
Box Squats

In Week 1, work at 65% of your 1RM Back Squat for 4×3.

Target (10#) increase / week

*POINTS OF PERFORMANCE

Feet slightly wider stance than normal

Knees never track over toes

Push hips back

Keep core tight

3 second negative down to sitting position on box

Drive through heels to stand, & don’t let knees track over toes when standing

WOD
Every 5 minutes, for 15 minutes (3 sets) for time:
40 Calories of Rowing
30 Wall Ball Shots (20/14 lbs)

Note times for each of the three sets, then sum them for a total working time. E.g., 2:58, 3:04, 3:02 = 9:04

Cash Out
Wall Curls
3 x 10

Eccentric Goblet Curl
3 x 8

Dips
3 x 12

+

Monday
02/28/2021
Dont Forget about yoga today guys!

Yoga
Yoga : )

Sunday
02/27/2021
WOD
16 Minute AMRAP:
40 Alt DB Snatches (50, 35lb)
40 Pull-Ups
30 Burpees
30 C2B Pull-ups
20 Devil Presses
20 Bar Muscle-ups

Scaled:

16 Minute AMRAP:
40 Alt DB Snatches (35, 20lb)
40 Jumping Pull-ups
30 Burpees
30 Ring Rows
20 Devil Presses
20 Pull-Ups

Saturday
02/26/2021
docs.google.com/spreadsheets/d/1ZyHy1_VDCGsSJoNwOt3_rsNgSSLg7SOhMj7jscmfsEc/edit

Warmup
3 Sets
1️⃣ Single Arm KB Rack Bench Tucks x 8/arm
2️⃣ Single Arm KB Bench Row x 8/arm
3️⃣ Single Arm KB Bench Press x 8/arm
4️⃣ Crush Grip Glute Bridge Chest Press x 12/reps

https://www.instagram.com/p/CLCmEVqFcbQ/?utm_source=ig_web_copy_link

WOD
“OPEN 11.2”

AMRAP in 15 minutes

9 Deadlifts (155/100 lb)
12 Push-Ups
15 Box Jumps (24/20 in)

Cash Out
Barbell Hip Thruster
3 x 5
Jumping Good Morning
3 x 8
Planks
3 x 60 s

+

30 sec work – 30 sec rest
1) Hollow rocks
2) Arch Hold
3) Flutter kicks
4) Arch Rocks
5) Tuck-ups
6) Arch-ups
7) Single leg V-ups
8) Plank hip Taps
9) Arch Rocks
10) Scissor kicks

Friday
02/25/2021
docs.google.com/spreadsheets/d/1o8jmS7eo8_d3DtYxIqUdEnM8HnHfeB4lVA3IAJn0b9Q/edit

Warmup
200m Run
4 KB Squat Jerks R
4 KB Squat Jerks L
4 Alt Dual KB Split Cleans
+
200m Run
6 Single arm swings R
6 Single arm Swings L
6 Goblet Squats

Aerobic Capacity
5 ROUNDS
1) Double Unders (15 Seconds)

2) Plate Jumps (45 Seconds)

Olympic Prep
2 Sets (with empty bar):
5 Deadlift, 5 Bent-Over Rows, 5 Strict Press
5 Hang Power Clean, 5 Front Squat
5 Split Jerk, 10 Alternating Reverse Lunges w/ Bar Overhead (or front rack if OH is an issue)
5 Good Mornings, 5 Jumping Squats

Strength/Skill
Behind the neck Split Jerk

Week 1: Work at 80% of your 1RM Clean & Jerk for 4×2.
Week 2: Work at 85% of your 1RM Clean & Jerk for 3×2.
Week 3: Work at 90% of your 1RM Clean & Jerk for 3×1.
Week 4: Work to 93% of your 1RM Clean & Jerk for 1×1 or a discretionary max (1RM).

Strength/Skill
Clean

In Week 1, work at 80% of your 1RM Clean for 3×3.
In Week 2, work at 85% of your 1RM Clean for 3×2.
In Week 3, work at 90% of your 1RM Clean for 4×1.
In Week 4, work to a 1RM Clean, then decrease weight for Drop Set 1×2. No more than 2 misses at any given weight.

WOD
10 Minute Clock
5 Deadlifts. 95#/65#
5 Hang Power Cleans, 95#/65#
5 Thrusters, 95#/65#
10 Double Unders++ 🌶

🌶After each round add 10 Double Unders.

Cash Out
Turkish Get Up
2 x 6
Banded Russian Twist
2 x :20
Tall Kneeling Pallof Press
2 x 10

+

5 rounds with 5 lb plates⁠
10 rocks⁠
10 Scissor toe touches⁠

https://www.instagram.com/p/B-659RXnYcN/?utm_source=ig_web_copy_link

Thursday
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