Day 1 – 12.4.17

Gymnastics A. 4x (2 reps HSPU negative to a deficit + 1 kipping HSPU (men on 3 45# plates, women to 1 45# plate)) Control your descent (5 count down), touch your head on the ground and then kip up, repeat to complete the set. Do these while you are fresh at the front end of class (or before). Weightlifting B. Clean Complex (clean+front squat+split jerk) 7 sets: 65%, 70, 75, 80, 85, 90, 90+ of clean and jerk weight Conditioning C. 3x 4 minute AMRAP 2:00 rest between AMRAPs 3 Power Cleans (165, 115) 6 Bar facing burpees 9 Air squats Goal is that each AMRAP you will hit the same amount of reps. Pacing is king today. That being said, I would like you to try to go TnG on power cleans if...

Day 5 – 12.1.17

Weightlifting We will be supersetting these two movements: one set of cleans, followed by one set of split jerk stance strict press (from the rack). You can set up two barbells if you would like (or better yet – buddy up and have one partner do the first set of cleans while the other partner is doing their first set of split jerk presses). A1. Clean – 3 reps @ 70, 75, 80, 85% A2. Split Jerk Stance Strict Press – 4×3, same weight across (from the rack) Conditioning B. AMRAP 12 12 power snatch (95, 65) 15 wall balls (20/14) 18 box jumps (24, 20) Goal here is consistency with the rounds. I actually want you to track how long your rounds take. They should be identical from round 1 until round whenever you finish. Do NOT go out too fast with all UB sets and then ending up down to singles on the snatches. You will have to be deliberate early on (Joe). Pace is king. Let’s start learning about...

Day 4 – 11.30.17

Warmup/Snatch Primer 4×3 Snatch Press in 4×3 Muscle Snatch 3×3 OHS @ 50% of Snatch Snatch Work A. Snatch Lift Off + Snatch – 60%, 65%, 70%, 75%, 80%, 85%x3 sets, 90%x2 sets Snatch lift off – take bar from the ground, pull to just below your knee, hold for 2 seconds and then drop the bar. Then complete a full snatch with no pause. Conditioning B. For time 40 step OH Walking lunge (95, 65) 10 rope climbs 40 STO (95,65) 10 bar muscle...

Day 3 – 11.29.17

Strength A1. Front Squat – 1×5@60, 1×4@65, 1×3@70, 1×3@75, 1×3@80, 2×3@85 A2. In between each set of fronts squats complete: 10/5 Unbroken Ring Push ups These need to be perfect push ups with full range of motion (biceps touch top of rings). Ladies, make sure your hips are coming down and you are just diving your chest to the rings and then hips are coming up at the same time. Maintain positioning.  Conditioning (Courtesy of Full Range) B1. Against a 5-minute clock: Assault Bike 42/30 Cals Power Cleans x Max Reps @205/145 Rest 5 minutes B2. Against a 4-minute clock: Assault Bike 21/15 Cals Power Cleans x Max Reps @185/135 Rest 4 minutes Against a 3-minute clock: Assault Bike 15/9 Cals Power Cleans x Max Reps @155/115...

Day 2 – 11.28.17

Barbell Cycling A. Hang Power Clean – 1 round = 2×5 hang power cleans. Complete 4 rounds. Goal is touch and go reps (tap thigh and right back up with each rep). Perform with a partner. Rest 2 min between each round. How this will go: Let’s say Lisa and I are partners. I will do 5 touch and go hang power cleans, drop the bar and then Lisa will do 5 hang power cleans, drop the bar, I will do 5 hang power cleans and then she will do 5 hang power cleans. That is 1 round. Feel free to build each round but, again, the goal is to have these be touch and go and work on barbell cycling quickly. I’d prefer lighter and faster than heavy and slow. Conditioning B. 10 RFT (each) 8 burpees box jump overs 8 chest to bar pull ups Like last week, goal is to be FAST and EFFICIENT. Now is the time to work on speed with your burpees. Try not to step down. You can do these laterally if you choose and you do not have to stand up at the top of the box. If 8 c2b pull ups is a big number than scale the reps. These should be unbroken sets, at least the first 4 rounds and no more than 2 sets at any point. Extra C. 3 sets of each Bicep curls x10 tricep extensions x10 landmine press...

Day 1 – 11.27.17

Snatch work A. Snatch from Blocks (above the knee) – 5×2 B. BTN Press+OHS – 4x(6 BTN push press + 3 OHS) Nothing crazy on the weight. Goal is quality movement Gymnastics C. For time (with a partner) 40/30 Strict HSPU (switch every 2 reps) – no deficit At the top of each minute perform 2 ring muscle ups Conditioning D. Wodapalooza 15.2 AMRAP 12 12 thrusters (75/55, 95/65, 115/75, 135/85, 155/95, 175/105, 195/115, 215/125, add 20#/10# each round) 35 double unders...