Monday 12/08/2024

FitneSS

A. Warmup

• 0-5 mins: General warmup

• 5-10 mins: Snatch Warmup

• 10-15 mins: Workout-Specific Prep
  2-3 sets:

• 10-15 Double Unders

• 3-4 Shoulder to Overhead

B. Back Squat

• Set 1: 10 reps @ 65%

• Set 2: 8 reps @ 70%

• Set 3: Max reps @ 75%
  Rest as needed
  Aim for AMRAP (-1) for the max set

C. Workout A

For Time:

• 21-15-9-6 Thrusters @ 43/29 kg 

• *50 Double Unders after each round of thrusters.

Rest 5:00

D. Workout B

• 21-15-9-6

• Shoulder to Overhead @ 52/34 kg 

• 10 Burpees OTBar after each set of shoulder to overhead.

F. Accessory Work

2 alternating sets of:

• Kettlebell Goblet Cossak Lunges:
  7-9 reps/side per set (start light/unloaded as needed)
  Rest: 10 seconds

• Rower machine Famstring Curls:
  15 reps
  Rest: 10 seconds

  GHD Sorrenson Hold:
  As many Seconds As Possible

  Rest as needed

  
  Alternative Plan For those who are on vacation and have no access to an indoor facility.

  A. Warmup

  • 0-5 mins: General warmup

  B. Bodyweight Squat Series

• Set 1: 20 Sitted Bodyweight Jump Squats (AHAP-As High As Possible)

• Set 2: 15 Split Jumps /per side (AHAP-As High As Possible)

• Set 3: Max Reps of Air Squats (fast and unbroken)
  

  Rest as needed

  Aim for AMRAP (-1) for the max set

C. Workout A

• 21-15-9-6 rounds of:

• Push-Ups

• After each round of push-ups:
  50 High Knees (25 each leg)
  

  Rest: 5:00

D. Workout B

• 21-15-9-6 rounds of:

• Pull-Ups (or Bodyweight Rows using a low bar)

• After each set of pull-ups:
  10 Burpees
  Rest: 90 seconds

F. Accessory Work

3 alternating sets of:

1. Cossack Lunges (Bodyweight):
   12-15 reps/side per set
   Rest: 10 seconds

2. Glute Bridge walk outs:
   8-12 reps
   Rest: 10 seconds

3. Hollow Body Hold:
   As many seconds as possible
   Rest as needed

Competition

A. Warmup

• 0-5 mins: General warmup

• 5-10 mins: Snatch Warmup

• 10-15 mins: Workout-Specific Prep
  2-3 sets:

• 10-15 Double Unders

• 3-4 Shoulder to Overhead

B. Back Squat

• Set 1: 10 reps @ 60%

• Set 2: 10 reps @ 65%

• Set 3: 8 reps @ 70%

• Set 4: Max reps @ 75%

• AMRAP (-1) for max set

• Rest: As needed

C. Hang Power Snatch + Hang Squat Snatch

• Sets: 3-4

• Reps: 3 reps @ 85-95%

• Rest: As needed

D. Accessory work

2 alternating sets of:

• Kettlebell Goblet Cossak Lunges:
  7-9 reps/side per set (start light/unloaded as needed)
  Rest: 10 seconds

• Rower machine Famstring Curls:
  15 reps
  Rest: 10 seconds
  GHD Sorrenson Hold:
  As many Seconds As Possible
  Rest as needed

E. 3-4 Rounds

• 14/10 Cal Assault Bike

• 12 Thrusters @ 43/29 kg (95/65 lbs)

• 50 Double Unders

• 12/8 Cal Assault Bike

• Rest: 90 seconds

F. 3-4 Rounds

• 14/10 Cal Assault Bike

• 12 Shoulder to Overhead @ 61/43 kg (135/95 lbs)

• 10 Box Jump Overs (must step down)

• 12/8 Cal Assault Bike

• Rest: 90 seconds

G. Extra Credit Part 1

• Sets: 4-8

• Exercise: 1 max-effort ring swing + open hip front swing with aggressive pull to shoulders

• Rest: As needed

H. Extra Credit Part 2

• Sets: 2 total

• 60 Sec AMRAP Ring Muscle Ups

• 60 Sec Skierg @ 30-minute pace

• 45 Sec AMRAP Ring Muscle Ups

• 60 Sec Skierg @ 30-minute pace

• 30 Sec AMRAP Ring Muscle Ups

• 60 Sec Skierg @ 30-minute pace

• 15 Sec AMRAP Ring Muscle Ups

• Rest: 3 minutes

I. Extra Credit Part 3

• 2 Alternating Sets:

1. I1: 2.2.2 Weighted Ring Dips

2. I2: Weighted Ring Support Hold for 30 seconds

• Rest: 3-4 minutes between sets