STRENGTH/SKILL:
15 minutes of Snatch practice
*a rough guideline could be 2-3x3 @ 50-60%, 2x2 @ 60-70%, and 3x1 @ 70-80%. DO NOT GO OVER 80%! This is skill/technique work. If your snatch sucks, keep the % on the lower end.
CONDITIONING:
3 rounds:
45 seconds of Plank holds
Rest 30 seconds
45 seconds of Box jumps, 24/20
Rest 30 seconds
45 seconds of Wall walks
Rest 30 seconds
45 seconds of Toes to bar
Rest 30 seconds
Post total reps of box jumps, wall walks, and toes to bar to comments
STRENGTH:
15 minutes to establish a 1RM Back Squat
CONDITIONING:
Partner WOD
3 rounds:
15 Thrusters, 115/85, 85/65, 65/55
10 Pull-ups
5 Sled pulls, 100/75
*Both teammates perform the thrusters and pull-ups together, but alternate the sled pulls.
Post loads and time to comments.
STRENGTH:
15 minutes to establish a 1RM Shoulder Press
CONDITIONING:
"Deck of Cards"
Partner/Team WOD
Each suit = different movement
1. Clubs-Squats
2. Spades-Sit-ups
3. Hearts-Pull-ups
4. Diamonds-SDHP, 95/75, 75/65, 65/45
5. Aces = 11 Burpees
*teammates take turns picking a card. The next card can only be picked once all athletes have completed the required movement and reps for the previous card.
Post time to comments.
,SKILL:
1a) 1 minute Strict pull-ups: 3 x ME
*you do not have to remain on the bar the entire time.
1b) Pistols: 3 x 20, alternating
CONDITIONING:
7 minute "Elisabeth" ladder for total reps:
On the first minute:
1 Clean, 135/95, 95/65, 65/45
1 Ring dip
On the second minute:
2 Cleans, 135/95, 95/65, 65/45
2 Ring dips
etc...
CASH-OUT:
3 rounds:
1 minute ME hollow rocks
-rest 30 seconds
Post total pull-ups, total "Elisabeth" reps, and total hollow rocks to comments.
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
STRENGTH:
15 minutes to establish a 1RM Front Squat
CONDITIONING:
5 for total working time:
4 Power cleans, 225/150# (or 80% of 1RM)
8 difficult Deficit HSPU
Row 24 calories (sub 40 double-unders)
-rest 1:1
*HSPU should be difficult enough to do no more than 2 rounds UB. Parallettes to a large deficit would be the hardest possible recommendation, with multiple stacked plates being acceptable without parallettes.
Post load and time to comments.
SKILL:
1a) Muscle-ups: 3 x 10
1b) Handstand holds: 3 x ME
-rest 1 minute
CONDITIONING:
5 rounds:
50 Double-unders
15 CTB pull-ups
Post total handstand time and conditioning time to comments.
STRENGTH:
15 minutes to establish a 1RM Push Press
CONDITIONING:
FGB style
3 rounds for total reps:
1 minute ME Burpees
1 minute ME Shoulder to Overhead, 75/55#, 55/45, 45/35
1 minute ME Walking lunges
1 minute ME KBS, 24/16kg, 16/12, 12/9
1 minute ME Sit-ups
-rest 1 minute
Post loads and total reps to comments.
SKILL:
1) 5 minutes of wall walk practice
2) 5 minutes of ME pull-ups
*Start with strict pull-ups and when failure is reached, switch to kipping pull-ups. If you have butterfly kipping pull-ups, you may do them in place of kipping pull-ups. Everytime you grab the bar, attempt to get ME strict pull-ups + ME kipping pull-ups before coming off the bar to rest. This is skill development as well as a strength exercise.
CONDITIONING:
For time:
21 Toes to bar
15 Back squats, 165/115, 115/80, 80/55
9 Wall walks
15 Back squats, 165/115, 115/80, 80/55
21 Toes to bar
Post total reps for pull-ups and time to comments.
Notes: KB Snatches may be apportioned in any way, but an equal number per arm is the goal.
X Four Three would like to wish Christina and Teresa a very happy birthday!! Don't think I haven't forgotten about those birthday burpees!
There will not be class tonight, but fear not, I a nice little home WOD that everyone can do before the b-day festivities.
CONDITIONING:
EMOM for 15 minutes:
ODD minutes: 5 Push-ups + 10 Sit-ups
EVEN minutes: 15 Squats
*If you can't complete the required number if reps in a given minute, notate that in your journal and in the comments and just continue on following the odd and even work. For example, if you complete 5 push-ups and 8 sit-ups in minute 11, make note of the total reps you able to complete and then move on to the 15 squats for minute 12. Likewise, if you were only able to complete 10 squats in minute 12, notate that and move on to the push-ups and sit-ups for minute 13. Your score is your total reps. There are 225 total possible points.
Post score (total reps) to comments.
SKILLS:
1a) Strict HSPU: 3 x ME
1b) Hip extensions: 3 x 15
-rest 45 seconds
CONDITIONING:
21-18-15-12-9-6-3:
Toes to bar
*5 Burpees + 10 Thrusters (95/65, 65/45, 45/35) after each round.
Post total number of HSPU and time to comments.
WARM-UP:
20 Twists
10 PVC pass-thrus
20 Single arm circles (10F/10B, both arms)
10 Hip circles (both directions)
10 Knee circles (both directions)
10 Ankle circles (both directions)
10 High knees
10 Butt kickers
CONDITIONING:
8 rounds:
200m Sprint
-rest 1:1
Post times to comments.
 |
| Get your snatch on today! |
WARM-UP:
20 Twists
10 Horizontal arm swings
20 Swimmers
10 Hip circles, each direction
10 Knee circles, each direction
10 Ankle circles, each direction
20 Walking leg cradles, alternating
10 Iron crosses, 5/side, alternating
SKILLS:
5 minutes of strict/kipping pull-up practice (keep track of your total reps)
3 minutes of Double-under practice (keep track of your total reps)
CONDITIONING:
5 rounds:
3 Deadlift @ 80%
6 Burpee box jumps, 24/20"
9 Toes to bar
Post total reps for pull-ups and double-unders and time load and time for conditioning to comments.
STRENGTH:
Back Squat: 1x8 @ 70%, 1x5 @ 75%, 2x3 @ 80%, 3x1 @ 85%
CONDITIONING:
Tabata:
Ring dips
PVC Pass-thrus
Jumping lunges
*8 rounds for each movement. 20 seconds of work followed by 10 seconds of rest equals 1 round. All 8 rounds must be completed for each movement before proceeding to the next one. Your score is the sum of your lowest scores for each movement.
Post loads and total Tabata score to comments.
SKILLS:
1a) Muscle-ups: 3 x 10
1b) ME L-sit
-rest 1:00
CONDITIONING:
3 rounds for time:
8 Hang squat snatches, 135/95, 95/65, 65/45
12 Burpees over-the-bar
16 KBS, 24/16kg, 16/12kg, 12/9kg
Post times for l-sits and conditioning to comments.
3 rounds for time:
400m run
10 Hang power snatches, 135/95, 95/65, 65/45
20 Toes to bar
Post time to comments.
Today is the start of something new at X Four Three. We are introducing weight levels. Level 1 is for beginners or anyone who has a limited strength level and limited proficiency at the programmed movements. Level 2 gets a little heavier and is more appropriate for athletes with an intermediate level of training. Level 3 is for the big dogs, the firebreathers, the beast mode mofos with an advanced strength level and high competentcy in the programmed movements. Choose your levels carefully. You should be fully challenged, but not be risking injury. Also, these are guidelines and are not set in stone. If your level has you at 45#, but you feel that isn't challenging, you can certainly add more weight. You also might find yourself in two different levels within a WOD depending on the programmed movements. That's completely normal. Just remember to choose your weights wisely and kick plenty of ass! One last thing, the levels will be listed Level 3, Level 2, Level 1 in the daily WOD.
STRENGTH:
EMOM for 7 minutes:
1 Clean + 1 Hang clean + 2 Push jerks @ 80% of your 1RM clean.
CONDITIONING:
Fight Gone Bad style
5 rounds:
Thrusters, 95/65, 65/45, 45/35
Pull-ups
Sit-ups
*In this workout you move from each of the 3 stations after a minute of work. The clock does not reset or stop between exercises. This is a three-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to the next station immediately for the best score. One point is given for each rep.
Post score to comments.
SKILL:
1a) Rope climb: 3 x 3
1b) Double-unders: 3 x 25
-rest 60 seconds
CONDITIONING:
For time:
25 Double-unders
25 Pull-ups
25 Double-unders
25 Push-ups
25 Double-unders
25 Sit-ups
25 Double-unders
25 Squats
Post time to comments.
