Do you follow our programming from your home gym? That’s awesome! Post a picture of your home gym or where ever you workout and tag the gym on social media! Stop in for a class!
Warm Up:
2 Rounds:
50 Single Unders
10 Good Mornings With Empty Bar
10 Low Ring Muscle-Ups (LOTS of Leg Assist)
1x Burgener Warm-Up With Empty Bar
Read carefully, there are two options today. one is more strength based, one is more metabolic conditioning based. Need a break from the barbell, do option 2. the are both great options!
Workout: Option 1
Take 15 minutes to build up to a working weight for the snatch. clock will be set for this warm up
Then the wod is for time
For time:
7 Squat Snatches 185/135 INT-155/105 BEG-95/65
11 Ring Muscle-ups/Bar MU INT- Low Ring MU or C2B Pull Ups/Pro. BEG- Ring Rows
100 Double Unders BEG-100 Singles
11 Ring Muscle-ups/ Bar MU INT- Low Ring MU or C2B Pull Ups/Pro. BEG- Ring Rows
7 Squat Snatches 185/135 INT-155/105 BEG-95/65
Workout option 2 –
15 minutes (5 rounds)
Minute 1- 10 sit ups
Minute 2- 20 walking lunges
Minute 3-8 burpees
Then the wod is for time
30 Alt dumbell snatches
25 pull ups or ring rows
200 singles or 100 doubles
25 pulls ups ring row
30 Alt Db snatches
–Coaches Notes–
With this barbell being heavy and written with the full squat snatch make sure you pick your weight wisely. These might end up being singles but they shouldn’t be feeling like 1 rep maxes each pull. The Muscles up have a ton of options for progressions if we aren’t at ring muscle ups yet. You can go through those low ring drills for your reps(using less leg assistance), you can switch to Bar MU and then add in all of those progressions as well, as long as you are working with the harder progression for yourself it will fit the workout. The whole workout should take less than 20 minutes so of course keeping that in mind when you decide on a progression and weight.
**Optional Accessory Work**
Option 1:
10 min EMOM
Evens(Including 0)- 12 Heel Touches
Odds- 7 V Ups or Leg Raises
Option 2:
5 sets 200m Sprints
Rest 1:1 (Rest as long as it took you to run the 200m)
Option 3:
Squat Therapy Reps
50 QUALITY Reps