At 3,2,1 Go the athlete performs as many rounds and reps as possible in 9 minutes of the following movements in the order listed:
• 13 Toes to Bar
• 13 American Kettle Bell Swings
• 13 Box Jump Overs
Wednesday Jan 23rd, 2019
January 23, 2019 / By j0ssy
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Tuesday Jan 22nd, 2019
January 22, 2019 / By j0ssy
6 min EMOM
-high hang snatch
-hang snatch
-snatch from floor
All snatches are squat Increase weight each round Warm up to 85% 1RM snatch. Scale down if necessary when beginning WOD
WOD = Hang power snatch 7 sets of 1 rep
Scaling Experienced lifters should try for a PR in the later sets. If you are not comfortable performing heavy power snatches, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.
Beginner Option Hang power snatch 3-3-3-2-2-1-1-1 reps
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Monday Jan 21st, 2019
January 21, 2019 / By j0ssy
WOD 1 = 5 Super Sets of:
-8 Bench Press
-8 Strict Pull-ups
-rest as needed
*Work up in weight on the bench press
*feel free to use weighted, C2B or strict pull-ups.
Superset means go straight from bench press to pull up before resting
WOD 2 = I Go/ You Go Sprints
5 rounds of:
-airdyne 17 calories OR row 250m
Rest as needed. Try not to wait more than 3 min
These are All out sprints!
*Record your 5 times
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Sunday Jan 20th, 2019
January 20, 2019 / By j0ssy
WOD 1= Deadlift 5×1 at 80% of 1RM
*Stay with the same weight for all 5 sets. If you don’t know your 1RM, then range-find using the following rep scheme with increasing load 5-5-4-3-2-1-1-1-1
WOD 2: Every 4 min for 4 sets
-10/8 Cal Row/Bike (alternate rds)
-6 D-ball ground over shoulder (you pick the weight)
-10 DB Step overs 50/35
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Friday Jan 18th, 2019
January 18, 2019 / By j0ssy
WOD = 5 rounds, each for time, of:
-Run 800 meters
-Rest 3 minutes
or
-Row 1,000m
-Rest 3 minutes
Scaling
Newer athletes should reduce the distance to ensure they complete each round in about 5 minutes. Intermediate athletes can perform this workout as prescribed.
Beginner Option
4 to 5 rounds, each for time
-Run 400 meters
-Rest 3 minutes
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