3.9.2022
Warm-up
[5-15:00]
2 Rounds for Quality (10min Cap)
1:00 KB 90/90 Hip Flow
10 Alternating Scorpion Stretch (5/5)
10 Samson Walking Lunge (5/5)
:15/:15 Overhead Tricep Stretch
Specific Prep
[15-20:00]
Quality Practice as Coach Led
2-3 Sets
3 High Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squat
3 Drop Snatch
3 Tall Snatch
Weightlifting
[23-43:00]
Power Snatch (3-3-2-1/3-3-2-1/3-3-2-1)
3 Reps @ 70% + R: 45s
3 Reps @ 75% + R: 45s
2 Reps @ 80% + R: 1:00
1 Rep @ 82%(+) + R: 2:00
* % of power snatch
Snatch (3-3-2-1/3-3-2-1/3-3-2-1)
3 Reps @ 70% + R: 45s
3 Reps @ 75% + R: 45s
2 Reps @ 80% + R: 1:00
1 Rep @ 82%(+) + R: 2:00
* % of squat snatch
Segmented Snatch DL + Hang Power Snatch (1.1 x 10-12 sets; rest 1:00)
Form and positions are priority
Metcon
[46:00-58:00]
Sirens of Titan (AMRAP - Rounds and Reps)
12:00 AMRAP @ 80%
10 Push-Ups
15 Weighted Sit-Ups 25/15#
10 Single DB Box Step Up (35/25#) 24/20''
15/11 Cal Bike
OPEN(RX+):
12:00 AMRAP @ 80%
10 Handstand Push Ups
15 GHD Sit-Ups
10 Single DB Box Step Ups (50/35#) 24/20''
15/11 Cal Bike
CC: Grind
Goal: 2-3 Rounds
Ideally we want to be able to keep quick sets on the pushups/HSPU before moving into 15 unbroken sit-ups. The workout really will come down to how we pace out the rounds as a whole. If you go out too hot the second round will hit you hard and if you come out too conservatively you will lose time. Find your pace and stick with it.
Sirens of Titan (Build) (AMRAP - Rounds and Reps)
12:00 AMRAP @ 80%
12 Assisted Push-Ups to bar/bench/box
15 Abmat Sit-Ups
12 Box Step-Ups (unloaded)
12/9 Cal Bike
Cool Down/Stretch
[after class]
Foam roll glutes 1:00/side
Foam roll quads 1:00/side
Banded Front rack Stretch 1:00/side
Accessory Work
Metcon (4 Rounds for reps)
4 Sets, For Quality
Max Unbroken Strict Handstand Push-Ups
20 Banded Face-Pulls
50ft Dual KB OH Carry
:40sec Weighted Sorenson Hold
Extra Open Prep
A. Weightlifting *Before main WOD
B. Conditioning *Finisher for Day
Back Squat (5-5-4-3-3-3; rest 3:00)
5 Reps @ 70%
5 Reps @ 75%
4 Reps @ 80%
3 Reps @ 85% x 3 Sets
Metcon
Air Bike - 4 Sets:
50 sec @ 80% + 10 sec Rest
40 sec @ 85% + 20 sec Rest
30 sec @ 90% + 1:30 Rest
