| TIMELINE | INTRODUCTION |
| 0:00 – 11:00 General Warm-Up (11 min) 11:00 – 16:00 Specific Warm-Up (5 min) 16:00 – 34:00 Skill/Strength (18 min) 34:00 -37:00 Pre-WOD Break/Prep (3 min) 37:00 – 55:00 WOD (18 min) 55:00 – 60:00 Accessory/Cool Down/Clean up (5 min) | Over the last five weeks or so, we have seen a variety of different snatch complexes to fine-tune mechanics, bar path, and consistency with their snatch. Today’s strength will give members 18 minutes to build to a 1RM hang snatch. Hopefully, most of your members will be squat snatching, but power snatching will also work if members feel more comfortable. After the strength, Review cycling full snatches from the ground and the stimulus we are looking for in today’s chipper style couplet. The barbell is designed to be light today and should be a weight that members feel comfortable cycling sets of 5+ with. The bike pace will most likely be the limiting factor today, but the overall goal for everyone should be to increase their RPMs every time they get back onto the bike. General bike time recommendations are no more than 3 minutes, the second bike in no more than 2:30 minutes, and the final bike in no more than 2 minutes. |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
| Weight loss athletes can benefit from the higher intensity demands of these workouts. That demand will help them learn to push their intensity limits resulting in the ability to do more work in future workouts that require less intensity. WL athletes can aim to put quick but sustained efforts into each of the bike portions of the WOD. They should feel like they are working hard but should be able to immediately start the Squat Snatch work without having to take prolonged rests due to being fatigued or out of breath. Squat Snatches should be done at a weight that the athlete can complete at least 5-6 reps of early on. | Many General Fitness workouts fall squarely between the glycolytic and oxidative energy systems. The glycolytic system can only crank out the intensity for approximately three minutes, and the oxidative system isn’t ready to match the intensity. The result is muscular and respiratory discomfort. GF athletes should approach these workouts with the goal of achieving a 7-9/10 level of effort through the entire WOD. Bike efforts should be quick and efficient. Weight selection should be something the athlete can handle for 3-5 reps at a time. | GF workouts are a great way for the Increased Strength athlete to increase their stamina, build muscle mass to help them move more weight, and achieve a higher output in future workouts – a win/win! IS athletes should aim to complete all reps with consistent tempo, full range of motion, and proper bracing. Quality reps for all movements! Bike efforts should be quick and efficient. Weight selection should be something the athlete can handle for 3-5 reps at a time. |
WARM UP: 00:00 – 16:00 (16 MINS)
| GENERAL | SPECIFIC |
| 3 RDS 1:00 Bike 10 Air Squats→ 10 PVC OH Squat→ 10 OHS Squats w/ Empty Barbell 10 Groiners | 1 RD ( w/ empty barbell) Snatch Grip DL x 5 2. Down Shrug x 5 3. Down Shrug w/ elbows x 5 4. Hang Muscle Snatch x 5 5. Overhead Squat x 5 6. Hang Power Snatch x 5 7. Hang Snatch x 5 |
Skill/Strength: 16:00 – 34:00 (18 MINS)
| OPTION 1 | OPTION 2 |
| 18 MINS TO BUILD TO 1RM HANG SNATCH | Every 2:30 x 6 12 Alt. Hang DB Snatch + 3 DBL DB Devil’s Press |
PRE-WOD BREAK/PREP: 34:00 – 37:00 (3 MINS)
WOD: 37:00 – 55:00 (18 MINS)
| OPTION 1 | OPTION 2 |
| “Oompa Loompa” For Time: 30/25 Cal Bike 15 Squat Snatches (95/65lb)(43/29kg) 25/20 Cal Bike 10 Squat Snatches 20/15 Cal Bike 5 Squat Snatches 14 MIN CAP | “Remote Oompa Loompa” For Time: 25 Burpees 30 Alt. DB Snatches 20 Burpees 20 Alt. DB Snatches 15 Burpees 10 Alt. DB Snatches 14 MIN CAP |
POST WOD: 55:00 – 60:00 (5 MINS)
| ACCESSORY | COOLDOWN |
| 1:00 Barbell Quad Smash/Side 1:00 Thread the needle/Side |