Warm up-
16 Minute Amrap (4 rounds)
Minute 1-8 Burpees
Minute 2-12 Heavy Curls (6 each arm)
Minute 3-12 single dumbell tricep extension (over head)
Minute 4-30 Second hollow hold
Get space ready for wod and practice these new movements
8 Minute Amrap
10 Single Arm Hang Dumbbell Split Snatches 70/50
10 Toes To Bar
*must alternate arm every rep
Rest 4 minutes
8 Minutes Amrap
10 single arm hang dumbell clean and jerk
10 Bike or Rower Cals
Nutrition meeting tonight at 8pm, you do not have to be part of the challenge to attend. Come in and learn what the challenge is all about and learn all about macros.
Today we learn progressions!
Warm up-
15 Minutes of Snatch Progressions- you can load the weights on.. a little bit.. if you are comfortable with the movement, but this is not a max out day.
Followed by 15 minutes of Muscle up or pull up progressions. If you have your muscle-ups practice strict muscle ups but don’t gas out for the wod.
**If you want to keep snatching the second 15 minutes go ahead, if you want to practice muscle up or pull progressions meet the coach at the rig
Wod- 25 minute cap
1,000m Run (run to the center (zepplin sign) of the building just BEFORE the post office)
30 Squat Snatches 115/85
30 Bar Muscle Ups
Warm Up-
2 Mins. Run/Bike/Row
THEN 3 rounds
7 Good Mornings
2 Turkish Get Ups Each Arm
Strength
Bench Press/Pull ups superset
5 sets of 5 Bench
*immediately after bench do pull ups or progressions for 1 minutes
Wod *There is 3000 meters total of rowing in this, this is going to take a little awhile. Can sub the row for a run. 300m would be where the sidewalk starts
10 Rounds For Time
1 Wall Walk (nose and toes to wall if you can get back that far)
300m Row **Rest 2 Mins Between Rounds
Warm up-
12 Minute Emom of Fun
Minute 1-Hollow hold
Minute 2-8 Burpees
Minute 3-10 front squats with and empty bar
Skill/strength-Take 10 minutes to work up to your starting weight. push yourself every set. start out at least 70 percent and work up every rou
Timed Front Squats 6 sets of 6 (12 minutes total)
Every other minute on the minunte on the minute
add weight each round
WOD
10 to 1 KB Swings 70/53
Goblet Squats 70/53
**Everytime You Break 10 Burpees
This means every time you set the kb down, even if it’s to switch from
31 Heroes Parnter Wod
Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. This is an AMRAP workout so score is total rounds and reps at the end of 31 minutes.