fitness
Warm-Up.
“Mind Muscle” Complete Snatch Warm-Up
Followed by…
Two Sets w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving
*Every new line means take a short break before moving to the next movements
Then…
A.
Every 2 minutes, for 24 minutes (3 sets) of:
Station 1 – Romanian Deadlift x 8-10 reps @ 40X1
Station 2 – Dumbbell Alternating Reverse Lunges x 10 reps each leg
Station 3 – Banded Palloff Hold x 45 seconds each side
Station 4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 reps @ 2121
B.
Three rounds for time of:
20/15 Calories of Assault Bike
25 Kettlebell Swings
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
100 Meter Jog @ 70%
10 Alternating Cossack Squats
Rest 30 seconds
Followed by…
Two sets of:
100 Meter Jog @ 80%
5 Burpee Jump Backs
Rest 30 seconds
Followed by…
Two sets of:
100 Meter Run @ 90%
5 Jumping Air Squats
3 Down Ups
Rest 30 seconds
When the running clock reaches 15:00, perform the following…
Ten sets for times of:
100 Meter Run
15 Jumping Air Squats
5 Down Ups
Rest 60 seconds between sets
*TWENTY MINUTE TIME CAP INCLUDING REST
When the running clock reaches 40:00, perform the following…
Three sets of:
60 Second Plank Hold from Elbows
45 Seconds of Flutter Kicks
30 Seconds of Russian Twist
Max Effort Hollow Hold
Rest 2 minutes between sets
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
*Use the “Mind Muscle” Video Playlist for ideas!
Part A. ✓
Part B. 6:28 (rower, 50#kb)
Thanks for the WOD!