Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Example:
2 Rounds of
Shuttle Run Ladder x 10,20,30,40,50,40,30,20,10ft
Then…2-3 Rounds of
10 x Air Squats
10 x Light AKB Swings
6 x Slurpees (3L+3R Step-into Burpees)
Impact/Focus: Power or Full Snatch
Warm-up sets/reps building to a starting weight before working through the following:
10 Rounds, on the :90
Power or Full Snatch x
2-2-2-2-2 (barbell cycling/tap n’ go emphasis, climb weight as able)
1-1-1-1-1 (build to a heavy single rep or hit 5 sets at 85-90%1RM)
Post scores to comments.
“Full Tilt Monday”
For time vs. a 12:00 time cap
3-6-9-12-15 reps of
Power or Full Snatch (95/65lbs)
Burpee Box Jump Overs (24/20″)
NOTES: Box Jumps and Burpees may be performed separately as needed (3 Snatch + 3 Burpees + 3 Box Jumps for round 1, etc.) Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief. Rx+ may attempt to climb to 21 reps per movement vs. a 14:00 time cap.
Post scores to comments.
Skill Development
4-5 Rounds for Quality of
20 x Hollow Rocks or 15 x V-ups
:30 x Active Hang from Bar
:15 x L-sit or Ring Support
*Post WOD Mobility & Cooldown efforts.
