1 RM

SNATCH

 

1 RM

CLEAN & JERK

LIGHT & EASY 

*Remember Tomorrow (Tuesday) is 1RM Snatch and Clean & Jerk Day

Make sure to have those numbers for our 8 Week Progression

 

Superset A

4 x 10- 12 Bicep Curls (each arm)  or  4 x 6 – 8 Chin Ups

4 x 10 – 12 Reverse Hypers (hold 1 sec at top)

 

Rest 2 Mins

 

Superset B

4 x 10 – 12 Dumbbell Floor Press

4 x 8 – 10 Hanging Leg Raises or Leg Lifts on Bench

 

Tabata Trio (12 Mins)

24 Rounds (20 Secs On / 10 Secs Off) 

Alternating Between Movements

Weights (Athlete's Choice)

 

Performance

Double Unders

Single Arm (Alt) Russian KB Swings

Planks

 

Fitness

Single Unders

Russian KB Swings

Planks

 

10 Min Cool Down with Coach

HERO WOD

MORRISON (RE-TEST)

(30 Min Time Cap)

 

PERFORMANCE (RX)

50 - 40 - 30 - 20 - 10

Wall Ball Shots (20 lb / 14 lb)

Box Jumps (24" / 20")

American Kettlebell Swings (53 lb / 35 lb)

 

FITNESS

10 ROUNDS

10 Wall Ball Shots (14 lb - / 12 lb -)

10 Box Step Ups (20"-)

10 Russian KB Swings (-53 lb / - 35 lb)

A. Muscle Clean

4 x 12 ( with light weight)

 

B. 3 Position Clean

Heavy 2

 

C. WOD (15 Min Time Cap)

 

PERFORMANCE

5 Rounds

10 Thrusters 95/65

10 Burpees Over Bar

 

FITNESS

5 Rounds

10 Dumbbell Thrusters (35-/25-)

10 Burpees

 

A. WOD

HELEN

(14 min Cap)

 

PERFORMANCE (RX)

3 Rounds

400 Meter Run

21 American KB Swings (53/35)

12 Pull Ups

 

FITNESS

12 Min AMRAP

200m (G&B Run) or 300m (G&B + Post & Back Run)

21 Russian KB Swings (Unbroken Weight)

12 Jumping Pull Ups or Ring Rows

 

B. ROW

3 x 500 meter row ( record splits for each 500)

2:00 min rest between

 

STRENGTH A:

FRONT SQUATS

Find heavy 3

 

STRENGTH B:

Front Squats 2x15 (@60% of heavy 3)

 

WOD:

PERFORMANCE: 5 Min AMRAP:

30 Double Unders

6 Shoulder to Overhead (115/75)

*Rest 2 minute then...Repeat AMRAP

 

FITNESS: 5 Min AMRAP:

30 Single-unders

6 S2O Barbell or DB (@athlete's choice; unbroken weight)

*Rest 2 minute then...Repeat AMRAP