dsc_5980

HAPPY NEW YEAR! Classes are on their regular schedule today. There is no better time than NOW to start working on your goals. What are your goals for 2017?

WARMUP:

2 Min – Row, Bike or Jump Rope

2 Sets
10 -12 Straight Arm Banded Pull-Down
5 Hollow Rocks Into 5 Supermans
10 Cross Shoulder Taps
5 Kneeling Single Leg Squats

Hip and Ankle Mobility

PART I STRENGTH:

Every 90″ Minutes For 13:30 Minutes:

1st 90″: 7 KB or DB SA Thrusters with 3″ Pause in Bottom of Squat and Overhead (Focus on End Range Positions)

2nd 90″: Lateral Wall Walk, Around the World Pike on Box or 10 Slide to Pike on Rower

3rd 90″: 45 – 60″ Weighted Russian Twists

PART II CONDITIONING:

SPORT

Every Minute on the Minute For Five Minutes
40″ Barbell Hold 255/155 or 225/135
40″ Max Cals On Rower
40″ Weighted Wall Sit (45/25)
40″ Active Hang From Pull-up Bar (L-Hang, Single Leg L-Hang, Tuck or Hollow)
40″ Max DUs

Rest 1:00 Minute

Repeat 3 times.

FITNESS

Every Minute on the Minute For Five Minutes
40″ Barbell or Hex Bar Hold 155/105, 135/95 or 115/75
40″ Max Cals On Rower
40″ Wall Sit
40″ Active Hang From Pull-up Bar or Dip Support
40″ Max SU or DUs

Rest 1:00 Minute

Repeat 3 times.

or

OLYMPIC WOD

WARM-UP/MOBILITY:
Dynamic Warm-up
Shoulder Openers and Plate Raises

PART 1: Every Minute For 8 Minutes, Alternating Exercises

3 Snatch Drop
3 Snatch Balance
3 Snatch Pull-Unders
3 High Hang Snatch

PART 2: Snatch Variations

Every Minute For 4 Minutes (5 sets)
1 Snatch Deadlift to Power Position + 1 High Hang Snatch + 5″ Hold in Receiving Position

Rest 1 Minute

Every Minute For 4 Minutes (5 sets)
1 Snatch Deadlift to Power Position + 1 Hang Snatch + 5″ Hold Barbell Support

Rest 1 Minute

Every Minute For 4 Minutes (5 sets)
1.1 Snatch Building to 70% 1 RM

PART 3: Snatch Wave

Every Minute For 12 Minutes Perform 1 Snatch at the Prescribed Percentage:

70/75/80/75/80/85/80/85/90/85/90/95% 1 RM