Community Class
11:30 – 1pm Open gym
Open gym
2 SETS
1) Cardio 60 sec – Bike/Row/Run/Ski/Sled Option
2) Shinbox Switch x 10 reps/side
3) Childs Pose with Lat Stretch x 30 sec/side
4) Plank to Downward Dog x 10 reps
Shinbox Switch (90-90 Hip Rolls)
https://youtu.be/2pkLUbN34GI
https://youtu.be/0jIZ5HhfyoY
1 REP MAX: Power Clean (Time CAP: 20 min)
Percentages based on your Power Clean 1RM
Sets 1-2 – 75-85%
Sets 3-4 – 85-90%
Sets 5-6 – 90-95%
Sets 7-8 – 95-100+%
Clean Pull + 3 Second Eccentric + Hang Clean
Clean Pull + 3 Second Eccentric + Hang Clean
Every :90 sec x 4
Work at 70% of your 1RM Clean & Jerk
4 x 1+1.
*https://youtu.be/SMXsANaHS5Q
7 min Amrap: DUs, WB, T2B
7min amrap:
24 double Unders
12 wall ball (20/14)
6 toes to bar
Recover
1-2 SETS
1) Straight Arm Shoulder Rotations x 10 reps/side
https://www.youtube.com/watch?v=FtSb3941JIc
2) Tall Kneeling Shoulder CARs x 5/side
https://www.youtube.com/watch?v=1GjmF3oZvu0
3) Seal Stretch x 30-60 sec
https://www.youtube.com/watch?v=5qTYYawLFCY
4) Frog Stretch x 30-60 sec
https://www.youtube.com/watch?v=DkeJ17kps1c
Warmup
2 sets (20 sec work/10 sec rest):
1) Air Squats
2) Push Ups
3) Strict Pull Ups/Ring Rows
4) Pistols
5) HS hold
6) Relaxed Hang
7) Hollow Hold
Part I
6 min EMOM
Alternate between Station A and Station B:
Station A.5 Front Lever Pulls with Band
Station B. 20 steps Hollow Body Walk on Slider
Part II
Alternate between (work for quality for 10 min)
10 Standing Hollow Lat Pulldowns
10 Bar Muscle Up Rolling Up Pull Downs
https://youtu.be/Ufo-cloWH60?list=TLGGuoCWaXJbwkMyMjA4MjAyMQ
Part III
3 sets:
1) The Wall Facing Handstand Tuck Slider 10
https://www.instagram.com/reel/CbFlTKnIhRg/?igshid=MWZjMTM2ODFkZg==
2) HS Walking Drill 5/arm
https://www.instagram.com/reel/CmbtnlRMt35/?igshid=MWZjMTM2ODFkZg==
WOD
2 sets:
8 Alternating Turkish Get Ups 53/35lbsL
50m Right Single Arm Farmers Carry 53/35lbs
50m Left Single Arm Farmers Carry 53/35lbs
500/400m Bike
8 Alternating Turkish Get Ups 53/35lbs
500/400m Bike
50m Right Single Arm Farmers Carry 53/35lbs
50m Left Single Arm Farmers Carry 53/35lbs
8 Alternating Turkish Get Ups 53/35lbsL
Cash Out
Durante Core:
5 sets:
1) Hollow Rocks (10 reps)
2) V Ups (10 reps)
3) Tuck Ups (10 reps)
4) Hollow Hold (10 sec)
https://www.youtube.com/watch?v=xlHyy7LM4fM
3 ROUNDS
Cardio Machine of Choice x 1 minute
Passive Hang x 30 sec OR Shoulder Extension Stretch on Floor x 30 sec
Updog/Downdog/HSPU Combo x 5 reps
Split Jerk
EVERY 75SEC X 6 SETS
Split Jerk x 2 reps
Percentages based on Split Jerk 1RM.
Set 1-2: 70-80%
Set 3-4: 75-85%
Set 5-6: 80-90%
WOD
3 rounds for time:
15 Thrusters, 95/65
12 TTB
2 Wall Walk
rest 3 min
AMRAP 8 min:
35 DUs
7 Burpees
7 KBS, 70/35
rest 3 min
21-15-9
Row, Cal
Box Jumps, 24/20
Pull ups
Warmup
*alternate through the first 2 movements for 3 sets of 10
1) Weighted ankle stretch
https://youtu.be/BuuEMBa6-0g
2) Seated pancake adductor barbell stretch.
https://youtu.be/qeWncJjNekk
• instead of the satic hold they show in the video, I want you to walk your hands out in each direction as you lean into the stretch and pause momentarily for each rep.
3) 2 x 5 Squat bounces into 5 Russian baby makers
• Stay on the balls of your feet as you bounce left and right, pushing your knees forward to stretch the ankles as you go in your Russian baby makers.
4) 20 reps of banded PVC passovers.
• Attach a light band to the pvc pipe as you pass over the head left and right, warming up the shoulder and traps for snatches.
● only go as far as behind the head do not over rotate into dislocates…
5) 10 reps your bottom position with a 1 sec pause in lockout of snatch grip sotts presses.
6) 10 OH squats with an empty bar working within your range of motion.
7) 5 Snatch balance with a narrow stance (feet together)
8) 5 Snatch grip presses.
9) 5 stiff leg muscle snatches from as far as your arms hang long.
SNATCH PREP
RACK SLIDES
WARM UPS:
RPE PVC Pipe x 5 reps
RPE PVC Pipe x 5 reps
RPE PVC Pipe x 5 reps
https://youtu.be/RRU6VtDhGoc
•start with feet directly behind rack posts and push into the rack to open up shoulders and push with legs to stand up. keep feet flat and don’t let your heels come up. move through the movement with control and work within your range of motion. As you progress, you can move your forward into a deeper position.
SNATCH JUMP
SNATCH JUMP
WARM UPS: 50%< 2-3 SETS
REST:60S
50 % x 3 reps
60 % x 3 reps
60 % x 3 reps
https://youtu.be/9RNkFa6HatE
SPEED STRENGTH- SNATCH
EVERY 2 MIN X 8 SETS
Full Snatch x 2 reps
Percentages based on your best Full Snatch.
Sets 1-2 – 70-75%
Sets 3-4 – 75-77.5%
Sets 7-8 – 80%
Reset on every Snatch
Week 5: Bottom Up Stage Snatch
In Week 1, work at 60% of your 1RM Snatch for 4×1.
Target 10# increase / week if work sets are above (220#).
Target 5# increase / week if work sets are below (220#).
Target 2# increase / week if work sets are below (110#).
https://youtu.be/kAtpdrmuXyg
WOD
3 Rounds for time of:
400m Run
12 Push Jerks, 155/105
8 C2B Pull ups
Warmup
2 min Row
3 sets:
1) split wall rotations 5/side
*https://youtu.be/aiRFXVjg3Ls?si=MmuNZFjNWzFrbapc
2) banded Hip rotations
*https://photos.app.goo.gl/RmJ53pzoYQUoeHPT8
3) https://photos.app.goo.gl/WATwXCcYNRU12mug6
Squat Prep
With an empty barbell perform the following:
2 sets:
3 Good mornings
3 Kang squats
6 back squats
6 jumping back squats
1 REP MAX: Back Squat
BACK SQUAT
WARM UPS : 2-3 SETS @ <50%
REST : 3-5MINS
80 % x 1 reps
90 % x 1 reps
95 % x 1 reps
101 % x 1 reps
105 % x 1 reps
110 % x 1 reps
‼️ MAKE SURE TO LOG YOUR NUMBERS HERE👇🏻OR “BARBELL PRs” UNDER YOUR PROFILE ☝🏻‼️
WOD
10 min AMRAP
200m Run
5 Sit ups
4 push ups
3 Air Squats
2 Burpees
1 Pull up
Cash Out
GOOD MORNINGS
WARM UPS : NO WARM UP
REST : NO REST VALUE
RPE 8 x 3 reps
10:15am Yoga
11:30am – 2pm Open gym
Open gym
