January 2, 2016

January 2, 2016

8 am + 10 am class

dynamic :
4 minute clock
a) lunges x 10
b) pushups x 5
c) situps x 10
d) ring rows 5

 

Bench Press - build to heavy single in 12 minutes

 

notes :
- 3 minutes rest before next portion of workout.

 

12 minute alternating emom of :
a) pullups x 5-10
b) straight leg situps x 12-20

notes :
- pick pullup variation that pushes you for 5-10 reps.
- 3 minutes rest before next portion of workout.

 

partner wod
12 minute max calorie row

notes :
- clock is set on 12 one minute clocks, partners alternate after rowing for one minute.
- team wod is class larger than 30 people.

  

9 am olympic lifting class

 

dynamic :
4 minute clock
a) pass thru x 15
b) lunges x 12
c) empty barbell squat clean x 5
d) empty barbell power snatch x 5

 

power clean + hang squat clean + squat clean - every 90 secs perform one rep of complex x 8

 

notes :
- start at 70-75% of power clean and build.
- 5 minute rest/ warmup before snatch work.

 

muscle snatch + hang power snatch + high hang squat snatch - 10 minute emom. build.

 

notes :
- designed to be more a strength movement for muscle snatch and form work for power and squat snatch.


 

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