Wednesday, December 30, 2015

Sweat Class at 9:15 and 5 pm today!!!

New Years Eve Schedule: 5:15, 8:30, 9:45

New Years Day Schedule: Closed

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

5 Sets:

Power Snatch + Overhead Squat

Skill:

WOD:

A) For Max Reps:

3 Minute Row For Calories

Rest 3 minutes Then:

B) For Time:

50 Burpee (Open Standards)
40 Lunges
30 Toe to Bar (V-Ups)
2 Minute L-Sit

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

A) 4 Sets:

Snatch x 1

Set 1 = 70%
Set 2 = 75%
Set 3 = 80%
Set 4 = 85%

*Goal to increase load each week by at least 10# if set 4 is above 220#, and at least 5# each week if set 4 is below 220#.

B) 3 Sets:

Power Snatch Cycling (Drop down 50% of heaviest single in part A, goal is to find a smooth rhythm that you can maintain cross each set.

Set 1 = 5 Reps
Set 2 = 10 Reps
Set 3 = 15 Reps

Skill:

WOD:

A) For Max Reps:

3 Minute Row For Calories

Rest 3 minutes Then:

B) For Time:

50 Burpee (Open Standards)
40 Pistols
30 Toe to Bar
2 Minute L-Sit

Additional:

Crossover Symmetry Iron Scap

Competition

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

A) 5 Sets: (EMOM)

Power Clean x 3 @65%

B) 3 Sets: (Every 2 Minutes)

Shoulder Press x 3 @50%/35% of 1 RM Clean & Jerk
Strict Towel Pull Ups x 8-12 (Add weight if you can perform more then 12, if you’re unable to perform 8 unbroken add assistance)

C) 3 Sets: (Every 2 Minutes)

Stiff Legged Deadlift x 8@60% of 1RM Deadlift
DB Reverse Fly x 10

Skill:

WOD:

A) For Max Reps:

3 Minute Row For Calories

Rest 3 minutes Then:

B) For Time:

50 Burpee (Open Standards)
40 Pistols
30 Toe to Bar
2 Minute L-Sit

Additional:

Mobility