This weeks class structure will be as follows:
Monday – Lower Body Strength + assistance
Tuesday – Aerobic work + Skill
Wednesday – Midweek Motor
Thursday – Benchmark / Hero WOD
Friday – Upper body strength + endurance
Saturday – Team WOD
Sunday – Sunday Steam
Gymnastics
Session 1 (Tuesday)
A. 100m Handstand Walk
every time you break 15-20s L-Sit hold on Parralettes
B. 4 Rounds:
20 Hollow Rocks
20 Arch Rocks
10 V-Ups
Session 2 (Friday)
A. Max Unbroken Muscle Ups
B. 3 x 50% of Max , Rest 90s between sets
C. 4 sets:
10 Side Plank Oblique Twists
8-10 Strict Dips
6-10 Wide Grip Pull Ups
Olympic Lifting
Session 1 (Monday)
A. Find a max Hang Snatch in 10 mins
B. Complete 30 Hang Snatches @ 70/45 with 3 sec pause in catch (10 min cap)
Session 2 (Thursday)
A. Split Jerk max for the day
B. Do 20 reps @ 80% with 3 sec pause in the catch
C. Push Jerk 20 reps @ 60-70% of Split Jerk max with 3 sec pause in catch