Warm-up with a light KB

15 KBS

10 Push-ups

* This should take no longer than 10minutes!

5 OHS – position

5 Pressing Snatch – pressing under the bar

5 Drop Snatch – movement of the feet and speed under the bar

5 Heaving Snatch – Change in direction (feet stay in recieving position)

5  Snatch Balance – Bringing it all together

A. Snatch 7sets:

set1: 60%x3

set2: 65%x3

set3: 70%x2

set4: 75×2

set5-7: 80%x2

5 Tall Muscle Snatch

5 Vertical Jumps –straight legs

5 Snatch pulls – jump hard not high

5 Snatch high pulls – keep the bar close, elbows up and out

5 Mid-hang power snatches – jump hard no heigh

A. Mid-Hang Power Snatch 3 x7sets

4 Rounds of (8min):even minute:3 Back Squat @80%

odd minute:

21 UB Wall Balls

4 Back Squats (heavier than last week)

odd: min:

16 UB Wall Balls 9/7kg

4 Back Squats (comfortable weight)

odd min:

10 UB Wall Balls

Press-ups

KBS 24/16kg*

Box Jump up and Step Down 24/20′

* Is you have shoulder issues, please only perform Russian swings

5 Front Squats

5 Tall Muscle Cleans

5 Tall Cleans

5 Vertical Jumps (no bar), drive the legs straght

5 Mid-Hang Power Cleans

* This should take no longer than 10minutes

set2: 75%x3

set3&4: 80%x2

set 5&6:85%x2

-OR-

A. Mid-Hang Power Clean 3 x6sets

B. 12 Thruster (MAX WEIGHT 42.5/30kg)

rest 2min

5min EMOM:

C. :30sec Kipping Pull-ups – can you get 15reps each minute?

* Please write your scores on the whiteboard for the thrusters and pull-ups

C. [Scale: :30sec Ring Rows]

C. :30sec Ring Rows

OHS 45/30kg

Over the bar burpees

The aim of the WOD if to have a safe and effective workout.  If your OHS is poor, you will get more benefit from performing a front squat.

– Hollow Rocks

– Candle Stick Rolls

– Know the escape route, forward rolls in tuck position

– Get upside down with headstand

– Put it together

– Headstand to forward roll, handstand to forward roll.  – think about tucking your chin first, and then rolling out of the headstand

– Front Hold on Boxes

– Wall facing handstand holds – nose and toes should touch the wall. – as you walk up the wall look at you feet.  This will help to keep your body in a hollow position.

[Scale: Wall Walks, decrease angle]

A-1 Deficit Kipping HeSPU  4 x ME, 20×0, :60

A-2 Wide Grip Chin-ups  (weighted) 4x 3-5 20×0 :60

* this should take no longer than 15min

-OR-

A-1 Head-stand Kick to wall 65deg 4 x3-4reps

A-2 Wide Grip Chin-ups 4 x4-5reps 20×0

-OR-

A-2 Chin-up negative 4x 1reps 80×0 (or as slow as possible.  Do not go to complete failure)

A-2[Scale: Ring Rows 4 x 10-12reps]

V-Sit Kickout (double crunch)

“Rest” is in V-Sit position

(30sec Work/30sec “Rest”) Press-ups

“Rest” is in FLR position

(30sec Work/30sec “Rest”) Burpee

“Rest” is in FLR position

(30sec Work/30sec “Rest”) Squat

“Rest” is in parallel position

5 Wall Squats

5 BB Front Squats

5 BB Thrusters

wk1 of 7: Improve leg strength

A. EMOM Back Squat 10 x 3reps, 30×0 @65% – the aim is controlled quality repetitions. Be patient the weight will increase in the weeks ahead.

B-1 BB FFE Split Squat 3 x 10-12 (ea leg), 31×0, :60 – The hamstring of the front leg should cover the calf in the bottom position of the spit squat.  DO NOT CHASE weight, chase full range of motion (ROM)

B-2 Heels Elevated Hack Squat 3 x 10-12, 30×0, :60

– hardest: use barbell behind back

– moderate: hold 2x DB to your side w/ palms facing forward

– easy: KB in a goblet position

– easyest: with hands behind you back

B-2 .. (if the exercise is too hard with simple use your body weight and place you hands behind your back)

B-1: Body weight FFE Split Squats

B-2 Body weight Hack Squats

15-12-9 reps of:

Thrusters 60/45kg

Muscle-ups [Scale: C2B pull-ups/ Pull-ups]

Muscle-up -> C2B Pull-ups -> Pull-ups -> Ring Rows

Ring Rows and Push-ups (12-15-9)

In Partners, take it in turns to complete:

8 supinated ring rows

8 semi-supinated ring rows

8 pronated ring rows

8 Left hand supinated, right hand pronated ring rows

8 left hand pronated, right hand supinated

8 Prontated ring rows on one ring (close grip)

8 Supinated wide grip ring rows

I recommend reading the “master the movements” section of the blog post here

FGB Capacity rounds :30/:30 (18min)

3 Rounds of each station:

MAX Sumo DL High Pull 35/25kg

MAX REP Box Jumps 20′

MAX REPS Push-Press 35/25kg

MAX CALS Rower

MAX Wall Balls

Rest :60

* These are ALL OUT EFFORTS for :30sec

5 Tall Muscle Snatch

5 Mid-Hang Snatch pulls

5 Mid-Hang Snatch high pulls

5 Mid-Hang Power Snatch

-then-

Warm-up Power Snatch, building to 70%

-then-

strip the bar and warm-up your clean and jerk

B. Clean & Jerk:

set1: 65%x2+1

set2, &3: 70%x2+1

set4, &5: 75%x1+1

set6: 80%x1+1

set7: 85%x1+1

set8: 90%x1+1

B. Mid-Hand Power Clean and Press 6 x 2+1

P1 does 3 Power cleans and then P2 does 3 Power cleans.

3 Power Cleans 60/40kg

6 Over the Box Jumps 24′

9 Down and Ups (chest must touch the floor)

Your score is your combine total reps.

3 Deadlifts @ 75% of best weight lifted in the strength section.

6 Over the Box Jumps 24/20′

9 Down and Ups (chest must touch the floor)

5 Weight Plate Deadlift – maintain a flat back and touch the round edge of the weight plate to the floor

5 Weight Plate Cleans – use you hips to drive the plate to your chest

5 Weight Plate Strict presses – whenever we put a weight over head we squeeze our butt muscles and brace our midline (pull you bottom rib down towards the top of you pelvic).  Think like a hollow rock

5 Weight Plate GTOH – ground to hips, hips to chest, chest to overhead with butt and belly tight.  Then reverse the movement to safely return the weight to the floor

B-2 Gymnastics Press-up  – progression towards muscle up transition skills

C-1 Back Extensions on GHD or Floor (supermans)

C-2 Ab-Wheel Roll-outs with knees on Ab-mat

30 Double Unders

30 Ring Press-ups

30 Ab-Mat Sit-ups

30 Weight Plate GTOH 20/15kg

30 Walking lunges w/ Weight Plate OH 20/15kg

GTOH = 15/10kg

OH Walking Lunges  = 15/10kg