HANG POWER SNATCH/HOLLOW ROCKS & AMRAP 20 W/ A PARTNER

A) Strength:
1) EMOM 10:
ODD Minutes: 3 Hang Power Snatch @ 75%
EVEN Minutes: 10 Hollow Body Rocks

2) Metcon Prep
2 Sets of:
10 Power Snatch
5 Lateral Burpees Over Bar
– Rest 60s –

B) WOD:
AMRAP 20 w/ a Partner:
12 Power Snatch (75/55)
9 Lateral Burpees Over Bar
200 Meter Run*
-One athlete completes a full round at a time
*If needed, sub 250/200 Meter Row or 12/9 Calorie Bike

C) Arms + Back:
2 Options:
1) 6:00 of Sledpull Rows/Facepulls x 100 Ft. + 15 Banded Pushdowns after each set.

– OR –

1a) Rolling DB Tricep Extensions (3 x 12-15). Rest 30s.
1b) DB Hammer Curls (3 x 12-15). Rest 30s.

SUMO DEADLIFT AGAINST BANDS EMOM & "KAREN"

A) Strength:
1) EMOM 9:
3 Sumo Deadlifts against a band @ 50%
-Reset on each rep. These should be light & fast.

2) EMOM 5:
3 KB Squat Jumps (light Kbs)  
-Intended to be done light/fast/maximal height on each rep.

B) WOD:
"Karen"

For time: (11:00 Cap)

150 Wallballs (20/14)

Rx+ = Shoot for UB as long as possible

C) Posterior Chain:
2 Options:
-400 Meter Light Sledpull wearing a weighted vest
-Reverse Hypers: Accumulate 75-100 Reps. Rest 60-90s.

FOR TIME WITH A PARTNER…

A) MetCon Prep:

With your Partner:

Row 500 Meters each
20 Walking Lunges
20 Hollow Rocks 
60s Double KB Overhead carry

B) WOD:

For Time w/ a Partner: (45:00 Cap)

100-80-60-40-20
Calorie Row*
Walking Lunges (Bodyweight)
Hollow Rocks
-Complete a 50 ft. Double KB Overhead carry after each completed round (53s/35s)
-Split work in half w/ one athlete working at a time

*Alternate Options:
Rowing = 1 Mile, 800M, 600M, 400M, 200M Run
OR
75-55-45-35-25 Calories on the Assault Bike

C) Recovery: (After Class)

Worlds Greatest Stretch x 30s each pose:
-Stryder
-Pigeon
-Hamstring
-Samson

CLOSE GRIP BENCH PRESS 1RM & "MAN MAKER"

A) Strength:

1a) 15:00 to find a Close Grip Bench Press 1RM
– Build to a max in 6-8 sets
– Rest 2:00 between heavier attempts
– Beginners (5 x 5)
 1b) 15 Banded Pulldowns between sets

2) "Man Maker" Review

B) WOD:

"Man Maker"
 For time: (12:00 Cap)
 30 Man Makers (Rx = 50/30, S = 45/25, 35/20, 30/15)


C) Arms:

1a) KB Tricep Extensions (3 x 12-15). Rest 45s.
 1b) Barbell Curls w/ shoulder raise (3 x 10). Rest 30s.

WIDE STANCE GOODMORNINGS + BOX SQUATS & "DOUBLE JUMP"

A) Strength:

1) Every 2:00 x 4:
8 Wide Stance Goodmornings + Box Squat
– 3-4 warm-up sets before starting
– One challenging weight for all 4 sets
– Use a box that allows you to get to parallel
 
2) Metcon Warm-up:
 2 Rounds of:
 25 Double Unders (25 Singles)
 10 American KBS
 3 Burpee Box Jumps
 – Rest 60s –

B) WOD:

"Double Jump"
 
5 RFT: (18:00 Cap)
50 Double Under (S = 30 DUs, 50 Single Unders)
20 American KBS (Rx = 53/35, S = 44/26, 35/26)
10 Burpee Box Jumps (Rx = 24/20, S = Lower box, Burpees no box)

*Last done on 3/5/18

C) Core:

1 Banded Alphabet on each side x 3
– Rest 30s –


 

EMOM 12 & "BOBBY AXELROD"

A) Strength:

EMOM 12:
ODD Minutes: 3 Hang Power Snatch @ 70%
EVEN Minutes: 50 ft. Bottoms-up KB Carry each arm

B) WOD:

"Bobby Axelrod"

For time: (12:00 Cap)

21-15-9

Push Press (Rx = 135/95, S = 115/75, 95/65, 75/55)
Toes to Bar (S = Hanging Knee Raises, Abmat Sit-ups)
*33 Unbroken Wall Ball Shots after each set (Rx = 20/14, S = 14/10, 10/8 not UB)
**If you break during your Wall Ball Shots, complete 10 Burpees

Rx+ = Reps of 30-20-10 & 30/20 Wall Ball

C) Back + Triceps:

1a) Chest Supported Dynamic Iso Rows (3 x 20 total). Rest 30s.
1b) Double KB French Press (3 x 12-15). Rest 30s.

DYNAMIC EFFORT LOWER &…

A) Strength:
1) EMOM 8:
1 Power Clean + 1Front Squat + 1 Jerk @ 80%

2) Every 1:30 x 5:
5 Close Stance Paused Speed Back Squat @ 50% w/ 2s pause @ bottom
-Squat stance is just inside of your normal stance.

3) Every 1:30 x 5:
5 RDLs 

4) Every 1:30 x 4:
3 Tall Kneeling to Standing each leg 

B) Hamstrings + Core:
2 sets of:
Max UB Banded Leg Curls each leg
*Shoot for 150 reps per leg, total

– Then – 

Accumulate 60s in a Hollow Hold 
– OR – 
60s L-Sit Hold

C) Recovery (after class):
10-20 Minutes of low-effort work:
Options include:
-Light Sledpull Powerwalk
-Light jog
-Rowing
-Air Bike
*You may alternate through all options as you choose

TOTAL BODY STRENGTH WORK & EMOM 20

A) Strength:
1) Every 2:00 x 4:
a. 8-10 DB Bench Press w/ rotation
b. 10-15 Banded Pulldowns
-add weight each set

2) Every 1:45 x 4:
a. 6 DB Split Squats each leg
b. 10s Side Plank each side

B) WOD:
EMOM 20:
Minute 1: 10 Deadlifts (Rx = 185/125, S = 155/105, 135/95, 115/75)
Minute 2: 10 Alt. Weighted Step-ups* (45/25)
Minute 3: 10/8 Calorie Row
Minute 4: 10 Lateral Burpees
Minute 5: Rest
*No Rx height of box for step-ups

C) GPP:
AMRAP 5:
50 ft. Bottoms-up KB Carry each arm
10 Double DB Rows

REPETITIVE EFFORT UPPER & "MJ"

A) Strength:
1) Every 1:15 x 5:
5 Close Grip Strict Chin-ups
Options:
– Weighted
– Bodyweight
– Band Assisted

2) Metcon Prep:
2 Rounds of:
5 Hang Power Cleans
10 Walking Lunges
5 Barbell Rows
10 Push-ups

B) WOD:
"MJ"
For total time: (25:00 Cap)
21 Hang Power Cleans (Rx = 135/95, S = 115/75, 95/65)
50 Walking Lunges (Bodyweight)
500/400 Meter Row
– Rest 2:00 –
21 Hang Power Cleans
50 Walking Lunges
500/400 Meter Row
– Rest 2:00 –
42 Barbell Rows
60/50 Push-ups (S = Box Push-ups)
500/400 Meter Row

*Sub (135/95) Clean Grip Deadlifts in place of Hang Power Cleans & Ring Rows in place of BB Rows if needed.

C) Back + Core:
200 Banded Facepulls
– Complete sets of 50 @ a time

1 1/4 FRONT SQUAT 3RM & "PAVEMENT"

A) Strength:
1) 15:00 to find a 1 1/4 Front Squat 3RM:
– Build in weight over the course of 5-6 sets
– Rest 2:00 b/t heavier sets
– Beginners work up to a moderate set of 5

2) Metcon Prep:
2 Sets of:
6 KBS
6 Gobet Squats 
30 Double Unders
– Rest 60s –

B) WOD:
"Pavement"
4 RFT: (15:00 Cap)
15 American KBS (Rx = 70/53, S = 53/35, 44/26, 35/26, Russian Swings)
30 Double Unders (S = 30s of DU Attempts, 50 Single Unders)
15 Goblet Squats
30 Double Unders

C) Adductors + Abs + Back:
3 Rounds of:
1a) 30 Band Resisted Russian KBS. No rest.
1b) 20 Reverse Crunches. No rest.