Monday 1.13.2020

 

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Alternating Cossack Squats x 12 reps @ 2111 (use assistance by holding on to an upright, if necessary)
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit or Tuck-Sit x 30-40 seconds (accumulated)

B. In teams of two, partners alternate complete rounds to complete 5 rounds each of:
9 Goblet Squats
12 Kettlebell Swings
150 Meter Ski

If you don’t have a partner for this session, use a 1:1 Work:Rest ratio and push the intensity during your work period. Use the heaviest Kettlebell you can handle to complete each set unbroken.

“PERFORMANCE”

A. Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch (from the knee) x 2 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs* + Snatch

*The Snatch Lift-Off is performed by lifting the bar from the floor to the bottom of the knee, and pausing for 2-seconds here before returning to the floor. The angle of your back should remain constant through the movement, with your chest staying OVER the bar throughout.
*The goal is to build in load over the course of all 10 sets, starting at approximately 50% of your 1-RM Snatch.

B. In teams of two, partners alternate complete rounds to complete 5 rounds each of:
6 Front Squats*
12 Kettlebell Swings (32/24 kg)
36 Double-Unders

*For the Front Squats, choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken. If you don’t have a partner for this session, use a 1:1 Work:Rest ratio and push the intensity during your work period.

“AEROBIC CAPACITY”

Row 200 Meters @2k PR Pace (or moderately fast)
Row 400 Meters easy
Row 150 Meters @slightly faster
Row 300 Meters easy
Row 100 Meters @slightly fasterer
Row 200 Meters easy
Row 50 Meters @fastest
Row 100 Meters easy
Rest walk 3 minutes
x 3 sets

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