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Monday 1/16 – OPEN GYM ONLY

15
Jan

Monday 1/16 – OPEN GYM ONLY

NO CLASSES TODAY! 
THERE WILL BE OPEN GYM FROM 9AM – 12PM TODAY.

 

SKILL/STRENGTH:
Clean + Hang Clean (below knee) + Jerk 12×1 Every 90 Seconds
Add load after no fewer than two, no more than four good lifts..

Notes
Athletes who have an established 1RM clean & jerk should start at 70%. Athletes who do not have an established 1RM should begin with a load which allows crisp, snappy reps with no chance of missing, and plenty of room to add load.

WOD:
4 Rounds For Time:
5 Thrusters, 185#/125#
50 Double Unders
25 Situps
(TIMECAP: 12:00)

SCALING GUIDE
Thruster: Athlete should be able to go unbroken at least the first round, and should not have to break any of the remaining rounds into more than two sets.
– – MOD1: Scale load accordingly.
Double Under: Athlete should be able to complete each round in no more than 60 seconds.
– – MOD1: Scale repetitions accordingly.
– – MOD2: 2 Singles for 1 Doubles

 

EXTRA WORK:
1) Back Squat 5×5, use 90% of last weeks heaviest set of 6

Notes
If the athlete did not perform last week’s sets of 6, they should perform that workout instead.

​2) Power Snatch + Snatch 12×1 Every 90 Seconds
* Add load after no fewer than two, no more than four good lifts.
Notes
Athletes who have an established 1RM snatch should start at 65%. Athletes who do not have an established 1RM should begin with a load which allows crisp, snappy reps with no chance of missing, and plenty of room to add load.

GYMNASTICS:
1) EMOM x 20:
Min. 1 = 3-5 Kipping Pull Ups / Butterfly Pull Ups
Min. 2 = DB/KB Overhead Squats x5/arm

2) Side Planks: :30 – :60s x 4 sets

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