Workout of the Day

3 rounds for time:

-20 arch hollow rolls

-75 double-unders

-Bike 30/22 cal

(15:00 cap)

Warm up 2:

-20 scapular pulls

-accumulate 20s with chin above the bar

WOD 2. 10:00 EMOM

5 strict pull-ups

Warmup 3 = 2R

-15 s at the top of the dip. Use ring turn out https://www.youtube.com/watch?v=ho5zq8PbHno

-10 s at the bottom of the dip

– 2 x 10 second dip negative

scaled full range of motion on rings https://youtu.be/NjujVHxnstc?t=52

WOD 3. 10:00 EMOM

3-5 dips

Scale dips to perfect pushups if more than band assist is needed. Scale pushups as necessary

WOD

5 rounds

-10 alternating ATG split squats

– 8 GHD Hip extension, arch up, twisting arch up, circle arch up or hamstring raises according to ability

Scaling:

For the ATG split squat, build weight across sets according to ability.

Test the unweighted standard in the first set https://www.youtube.com/watch?v=WHHI9l8Zp40&t=5s

If you cannot straighten the back leg or feel restricted, regress as follows by elevating the front foot and/or using a brace https://www.youtube.com/watch?v=UbDSBFSaPvI&t=3s

If you can do the unweighted standard or close then add weight. Today we will add weight with dumbbells in each hand https://www.youtube.com/watch?v=eJcvTOk5TOw&t=7s

Start with 5% bodyweight in each hand and aim for good form.

Experienced athletes who have done this, Don’t go heavier than 25% bodyweight in each hand

GHD hip extension https://www.youtube.com/watch?v=P0iuN0xygc0

Twisting arch up https://www.gymnasticbodies.com/exercises/twisting-arch-up/

Circle arch up https://www.gymnasticbodies.com/exercises/circle-arch-up/

Hamstring raise https://www.youtube.com/watch?v=y0RcSbLv7V8

Regress the hamstring raise by holding a PVC pipe vertically against the floor or using a band

Further hamstring raise regressions are here https://www.youtube.com/watch?v=04wrwxwrCnI&t=5s “

WOD:

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push jerk 5-5-5-5-5 reps

For each movement, increase weight with good form each set

5 rounds for time:

-500m row

-400m run

The goal is to maintain an aerobic sustainable pace for each movement. Encourage athletes to finish faster than they start (negative split). This will help them learn how to pace and not worry about starting too slowly.

If athletes take 6 minutes or more to come in on the first round, then consider scaling distance and monitor their comfort levels.

For new athletes it might be preferable to scale number of rounds to 3 or 4.

6 min EMOM

-high hang snatch

-hang snatch

All snatches are squat

Build weight across sets

Then

Snatch

12 min EMOM

1 Snatch *2 second pause in catch. Aim for the most stable upright position as close to the bottom of the squat as you are able

Power or Squat, work up to a heavy weight.

WOD

7 minutes:

Bike buy-in Partner is hanging from a bar (must be hanging for reps to count)

AMRAP Hang Power Snatches (no more than 75/55). 1 work/ 1rest

Score is total Hang Power Snatches

Bike scaling: 70 cal for male male pair.  60 cal for female-male pair, 50 cal for female-female pair