Monday 241218 Open Gym - Optional WOD

Power Clean

(1) Build quickly to a challenging but technical set of 2

(2) 10x2 on 0:30, use 80-85% of heavy set


Row

Alternating w/Partner or Work:Rest 1:1:

1x100m @ 7-8

1x200m @ 7-8

1x300m @ 7-8

1x400m @ 7-8

1x500m @ 8-9

1x400m @ 8-9

1x300m @ 8-9

1x200m @ 9-10

1x100m @ 9-10

TIMECAP: 25:00

Notes @ 7-8: A working warm-up. Athletes should be getting their heart rate up, dialing in their mechanics, and getting ready for harder efforts. @ 8-9: Hard but submaximal work. Atheltes should be able to push the pace without falling off. @ 9-10: Maximum effort, push the red line!


Extra Work: Prehab Circuit 1

EMOM 12, alternating: 

a) Assault Bike 0:45 @ 6 

b) Squat Flow 

c) 100' Power Skip 

d) 12 Hollow Rocks 

Thursday 201218

Gymnastics Skills Progressions

Muscle-Up:

-Level 1: Hollow Rock Muscle-Up, 5x(3+1)x1-3

-Level 2: Tap Swing + Muscle-Up, 5x(2+1)x1-3

-Level 3: Muscle-Up, 5 x 1-2 reps from failure

OR

Chest-to-Bar Pullup/Pullup:

-Level 1: Chest-to-Bar + Tap Swing, 5x(2+1)x5

-Level 2: Strict + Kipping Chest-to-Bar, 5x(1+1)x5

-Level 3: Shoulder Width Chest-to-Bar, 5x5

AND

Handstand Walk:

-Level 1: Controlled Wall Reach, 5x5

-Level 2: 2-4 Step Controlled Wall Reach, 5x5

-Level 3: Target Number HS Walk (coach sets target number of steps), 5 sets


3 Rounds For Time:

12/9 Strict Pullups

15/12 Strict Ring DIps

18 Box Jumps, 30"/24"

TIMECAP: 15:00

GEAR: 2


Extra Work: Prehab Circuit 4

3 Sets for Quality: 

Row 1:00 @ 6 

Triplanar Samson, 0:10/position 

5 Bulgarian Split Squats/leg 

5 Cossack Squats/leg

Thursday 131218

AMRAP 30:

20 Pullups

500m Row

30 Pushups

120 Double Unders

50 Squats

.7mi Assault Bike

GEAR: 2.5


Extra Work: Prehab Circuit 2

EMOM 12, alternating: 

a) Row 0:45 @ 6 

b) 5 Kettlebell Clean + 5 Kettlebell Snatch, left 

c) 5 Kettlebell Clean + 5 Kettlebell Snatch, right 

d) 50' Dual Kettlebell Overhead Carry  KB clean/kb snatch - done with lighter KBs, putting emphasis on pulling the elbows high and maintain a snappy turn over 

Notes Kettlebell Clean/Snatch: Light weight, focus on pulling the elbow high and keeping a snappy turnover.

Tuesday 111218

Clean & Jerk

2RM, then 90%x2x2

Notes Athletes should keep their hands on the bar for the duration of the set, but should not touch-and-go at floor.


For Time:

10 Clean and Jerk, 135#/95#

20 Clean and Jerk, 115#/75#

30 Clean and Jerk, 95#/65#

TIMECAP: 6:00

GEAR: 2.5


Extra Work: Prehab Circuit 1

EMOM 12, alternating: 

a) Assault Bike 0:45 @ 6 

b) Squat Flow 

c) 100' Power Skip 

d) 12 Hollow Rocks 

Notes Power Skip: Focus on driving the knee up and working for height and distance.