Strength
Back Squat 3x3
3 sets x 3 Back Squats (85-90%)
-Complete a set every 2:45-
WOD
"50 First Dates"
For Time:
4 sets:
30 Wall Balls 20#/14#
-2:00 recovery Air Bike between sets-
-straight into-
4 sets:
15 Burpee Box Jump Overs 24"/20"
-2:00 recovery Air Bike between sets-
*Score is for the "working" part of each set and does not include the active recovery time.
Accessory
Bar Muscle Ups: Week 4
Warm-up skill work: Tension is key - https://bit.ly/3AcFh7p
- Then -
8-minute EMOM [30 seconds of MAX effort in each minute]
Freedom:
Even Minute: 30 seconds of max Bar Muscle Ups
Odd Minute: 30 seconds of max Hollow Rocks
Independence:
Even Minute: 30 seconds of max Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 30 seconds of max Hollow Rocks in Tuck Position
Liberty:
Even MInute: 30 seconds of max Ring Rows
Odd Minute: 30 seconds of max Hollow Hold in Tuck Position
Score is total reps of each movement
WOD
"Big Daddy"
5 sets
1:30 AMRAP
20/16 Calorie Air Bike
Max Double Dumbbell Snatch (35s/25s) in Remaining time
-Rest 2:30 between sets-
WOD
"Somebody’s Watching Me"
For Time:
30/24 Calorie Air Bike
30 Pull Ups
30/24 Calorie Air Bike
15 Chest to Bar
30/24 Calorie Air Bike
30 Pull Ups
*16:00 Time Cap
Accessory
Mayhem Mini-Pump –Glutes and Shoulders
4 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-|
30-second Superman Hold
-rest 30 seconds-
10 Dumbbell Snow Angel Raise @ moderate weight – maintain quality RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Strength
Power Snatch 10x3
10 sets x 3 Power Snatch (every 1:15)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.
WOD
"Thunderstorm"
Teams of 2
15:00 AMRAP
30 seconds on/30 seconds off
Max Calorie Air Bike
- At 16:00 -
For Time:
50 Synchro Wall Balls 20#/14#
*You will have a score for max calories and a second score for time
