Class Workouts 181231 - 190106
Strength - Hang snatch x 2
A) From 0:00-5:00, athletes will perform multiple reps of the following with an empty bar or light weight:
2 hang snatch pulls + 2 Hang half snatches
B) From 5:00-20:00, athletes will build to and practice:
2 Hang snatches at an RPE of 6-7
Metcon - Athletes may choose between the following rep schemes:
OPTION 1 - 21 - 15 - 9 HSPUs
OPTION 2 - 12 - 9 - 6 HSPUs
OPTION 3 - Pick one number and stick with it for all three rounds to work on consist HSPU
Between sets, complete 100ft. DB/KB Farmer's carry @ moderate
10 minute cap
*Athletes should choose an option where they would be able to complete the required reps in 3 sets or less. Athletes should talk to their coach about which progression of the push-up is right for them so as to advance their skill but maintain intensity during the workout.
NOON WOD ONLY
Metcon - PARTNER WORKOUT!
Alternating every 2 rounds with a partner, complete 12 total rounds of:
12 wallballs (20/14)
9 DB snatches* @ moderate
6 burpee box jump overs (24/20”)
*Switch arms every round.
Strength - Back squat - 3 x 6 @ RPE 5-6
Athletes will have 16 minutes to work up to and complete 3 sets of 6 reps at an RPE of 5-6. This is a deload week so the focus should be on perfect position and control. Add tempo or pauses to make it more challenging! Weight should feel like a warm-up :)
Metcon - 4 rounds for quality:
2:00 minute assault bike w/nasal breathing only
-REST 2:00 between intervals-
16 minute cap
Athletes who choose may bike 30/22 calories per round, however they must be able to maintain nasal breathing and complete the work in 2 minutes or less
Metcon - TBA
Strength - Strict dips - 4 x 5-7
*Athletes should choose a variation that challenges them but allows them to complete 5-7 unbroken repetitions for all 4 rounds. They may rest as needed between sets. Coaches will go over how to use the matadors, set up boxes or use rings. Set up boxes under the rig in the corner - add plates for height as needed.
Metcon - 2 rounds for time:
18/15 calorie ski erg
160ft. Sled push @ a sprint
9 ball slams (50/30)
6 minute cap
Run heats of the workout while those not completing the metcon work on their dip sets.
Metcon - PARTNER WORKOUT
On a 16 minute clock:
Row 3000m, alternating every 250m with your partner
In the remaining time, complete as many sandbag cleans* as possible, alternating every 2-4 reps.
*Use a light to moderate weight for the sandbag cleans. Partners may choose different weight bags if they like.
Strength - Single leg KB/DB deadlift - 3 x 10/leg @ light to moderate
Athletes will have 12 minutes to work 3 sets of 10 per leg for the KB deadlift. Keep in mind that part of the skill lies in balance, so weight should be light enough to focus on control and proper position for each rep. If you’re stumbling around, it’s too heavy!
Metcon - AMRAP 7 minutes:
200ft. shuttle run
3 - 5 - 7 - 9... TTB*
*Continue adding 2 TTB after each shuttle run. If class is large, have partners alternate rounds (P1 complete shuttle run + 3 TTB, then P2 complete shuttle run + 3 TTB, etc.) and extend the time to 10 minutes.