Daily updates

Warm-Up

60s – Couch Stretch (each)

60s – Banded Ankle Distraction

2 Rounds or 10 minutes

:45s Light Jog around gym

7 Dowel Pass-Throughs

6 Slow Scap Push-Ups

5 Inchworms

4 Spiderman + Reach (each side)

3 Russian Baby Makers

 

Snatch Warmup

Empty barbell or Dowel: 5 reps each done together

5 Jump Shrug

5 High Pull

5 Tall Muscle Snatch

5 Snatch Lands

5 Hang Power Snatch

 

Strength: Power Snatch

15 Minutes to build to heavy BUT perfect Single

1 x 4 @ 60%

1 x 3 @ 70%

1 x 2 @ 80%

3 x 1 @ 90%+

WOD “Isabel”

(8 minute Cap)

 

RX

For Time:

30 Power Snatches (135/95)

 

FITNESS

“Bunny Hop”

AMRAP 8:

6 Power Snatches (95/65)

18 Bar Hop Overs

 

SWEAT

“Bunny Hop”

AMRAP 8:

6 Power Snatches (Stay Light)

18 Bar Hop Overs

 

Performance Care:

Alternating Tabata (:20s/:10s) x 8:

AbMat Sit-Ups

Hollow Rocks

Warm-Up:

Partner 1 – Bike

Partner 2 - :30s Spiderman + 10 Hollow Rocks

Partner 3 - :30s Inchworms + 10 Pausing Glute Bridges

WOD: “Sleep Walk”

 RX

Teams of 3:

7 Minute AMRAP:

150/100 Calorie Bike

Max Front Squats in remaining time (95/65)

 Rest 3 Minutes

 6 Mininute AMRAP:

120/80 Calorie Bike

Max Hang Squat Cleans (115/80)

 Rest 3 Minutes

 5 Minute AMRAP:

90/60 Calorie Bike

Max Thrusters (135/95)

 

FITNESS

Teams of 3:

7 Minute AMRAP:

150/100 Calorie Bike

Max Front Squats (95/65)

 Rest 3 Minutes

 

6 Mininute AMRAP:

120/80 Calorie Bike

Max Hang Squat Cleans (95/65)

 

Rest 3 Minutes

 

5 Minute AMRAP:

90/60 Calorie Bike

Max Thrusters (95/65)

 

SWEAT

Teams of 3:

7 Minute AMRAP:

150/100 Calorie Bike

Max Front Squats (Empty BB)

 

Rest 3 Minutes

 

6 Mininute AMRAP:

120/80 Calorie Bike

Max Hang Squat Cleans (Empty BB)

 

Rest 3 Minutes

 

5 Minute AMRAP:

90/60 Calorie Bike

Max Thrusters (Empty BB)

 

Warm-Up:

10 minutes of Rower

On the minute…

Minute 1 – 10 Scap Pull-Ups

Minute 3 - :30s Squat Hold

Minute 5 – 10 Scap Pull-Ups

Minute 7 – :30s Warrior Squats

Minute 9 – Run 300 Meters

WOD: “Spaceship”

 

RX – FITNESS

AMRAP 20:

300 Meter Run

20/14 Calorie Row

2 Rounds of Strict “Cindy”

 

SWEAT

AMRAP 20:

300 Meter Run

20/14 Calorie Row

2 Rounds of Strict “Cindy”

 

1 Rd of Strict Cindy = 5 Ring Rows, 10 Push-ups, 15 Air Squats

Cooldown:

2 x Eccentric Ankle Dorsiflexion – 5 each

Warm-Up:

3 x (6 minutes)

:30s DU practice

:30s Inchworms

:30s Groiners

:30s Dowel Pass Through

 

WOD: “Skippy”

RX

On the 3:00 x 5 Rounds:

15 AbMat Sit-Ups

30 Double Unders

15 AbMat Sit-Ups

5 Deadlifts

FITNESS / SWEAT

“Skippy”

On the 3:00 x 5 Rounds:

15 AbMat Sit-Ups

45 Single Unders

15 AbMat Sit-Ups

5 Deadlifts

 

Performance Care:

3 x 10 BB Bent Over Rows