Monday 1/3/22
Strength - Snatch Complex
10 minutes to build to a heavy complex:
1 high hang power snatch (above the knee)
1 low hang power snatch (just below the knee)
2 full power snatch
then,
reduce weight by 15%-20% and complete 2 complexes E2MOM for 5 rounds
WOD - 12 min AMRAP
8 burpee box jump overs (24/20")
12 DB snatch (50/35#)
Other than generally working faster, this workout is a success for an athlete if they:
1) Keep movements unbroken.
2) Limit rest between movements.
Tuesday
WOD - 7 min AMRAP
15/12 cal row
10 wall balls (30/20#)
5 power cleans (165/115#)
rest 3 minutes
7 min AMRAP
15/12 cal row
10 KB swings (70/53#)
5 front squat (165/115#)
rest 3 minutes
14 min AMRAP
20/16 cal row
10 wall balls (20/14#)
10 KB swings (53/35#)
5 squat cleans (135/95#)
Other than generally working faster, this workout is a success for an athlete if they:
1) Pick a challenging, but sustainable wegith for the cleans and squats.
2) Keep all movements unbroken.
Wednesday
Skill - Pull-ups
8 minutes of kipping pull-up progressions
then,
EMOM alternating for 12 minutes
8 pull-ups
8 DB floor press
WOD - 3 rounds for time
1000m bike
30 air squats
15 pull-ups
15 minute time cap
Other than generally working faster, this workout is a success for an athlete if they:
1) Push the pace on the bike & recover their breath on the air squats.
2) Maintain solid sets on the pull-ups.
Thursday
Strength - Deadlifts
15 minutes to build to and complete 4 x 3 deadlifts
WOD - 10 rounds for time
200/150m row
3 power cleans (heavy)
rest 60 seconds between rounds
25 minute time cap
Other than generally working faster, this workout is a success for an athlete if they:
1) Push HARD on the row.
2) Maintain touch-n-go on the power cleans as long as possible.
Friday
Strength - Push Press
10 minutes to establish a heavy set of 3 push press
then,
reduce the weight by 20% and complete 5 push press EMOM for 8 minutes
WOD - Open Workout 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar
6 thrusters
6 chest-to-bar
9 thrusters
9 chest-to-bar
12 thrusters
12 chest-to-bar...
If you complete the round of 12 move onto 15, then 18, then 21.
Thruster weight is 95# for men and 65# for women.
Other than generally working faster, this workout is a success for an athlete if they:
1) Beat their last 18.5 score.
2) Avoid excessive rest on either movement. Break up C2B into manageable sets to stay moving.