Indoors Primarily
Oly/Pump has been moved back to Saturdays @ 11am
Warm Up
15|12 Calorie Bike
-Then-
10-8-6
BB Snatch High Pulls*
PVC or Barbell Sotts Press**
BB Roll Out
-Then-
15|12 Calorie Bike
*Round 1 – Pockets
Round 2 – Top of Knee
Round 3 – Mid Shin
**Last Round – Front Rack Sotts Press
Mobility
Quad Stretch
Lat Stretch
Strength
EMOM 6
Box Squat – 2 Reps
Rest 2 Minutes
EMOM 6
Back Squat – 1 Rep
Men’s WOD ™
In 15 Minutes
21-15-9
Calorie Bike
Squat Snatch 95|65
Rest 2 Minutes
9-15-21
Calorie Bike
Pull-ups
Mens Schwinn Cals = 30-22-14
Record time for part 1, reps for part 2
Level 2- 75|50, 15-12-9 Reps
Level 1- 65|35, Overhead Squat, 12-9-6 Reps
ADV – 115|75, chest to bar pull-ups
*Scale to allow you to finish part 1 in under 8 minutes.
**Squat Snatches should be a weight that allows for 5 at a time**
Ladies WOD
In 15:00
16 Calorie Bike
21 Squat Snatch 95|65
12 Calorie Bike
15 Squat Snatch
6 Calorie Bike
9 Squat Snatch
Rest 2 Minutes
6 Cal Bike
9 Pull Ups
12 Cal Bike
15 Pull Ups
16 Cal Bike
21 Pull Ups
Ladies Assault/Rogue Cals = 16-12-6
Ladies Schwinn Cals = 24-18-9
Level 2- 75|50, 15-12-9 Snatch + Pull Up Reps
Level 1- 65|35, Overhead Squat, 12-9-6 Snatch & Pull Up Reps
ADV – 115|75, chest to bar pull-ups
*Scale to allow you to finish part 1 in under 8 minutes.
Coaches Note – Squat Snatches should be a weight that allows for 5 at a time*
Extra Work
Every 3:00 for 12:00
10 Strict Handstand Push-Ups
:40 Sandbag Hug Hold (140/90)
10 Kipping Handstand Push-Ups
ADV – 12 Reps – 4”/2” Deficit
Should have at least 1:00 to rest. The HSPU are meant to be quick sets.
Scale Reps if necessary
For strict HSPU add an abmat or use bands – working on strict strength here