Snatch Balance
2 - 2 - 2 - 2
*Every rep you must pause at the bottom for 5 seconds, using a moderate - heavy load. You may use a rack. Take only 2 minutes between sets.
Then…
3 Rounds For Time:
50 Calories on Rower
5 Wall Walks
50 Double Unders (100 Singles - only if you can't do ANY Doubles)
**10 Minute Cut-off*
*You should scale this workout so you will at least get into the last round. If you need to do 40/5/40 or even 30/5/30, then do it; we are interested in the stimulus you get from the workouts, not necessarily that you are doing them RX'd. Select a distance to walk yourself back for the Wall Walks, and stick to it for the entirety of the workout. Intermediate - Advanced athletes should go for getting your chest and forehead to touch the wall. If you can only walk your hands back 2 feet, then stick with that distance until the end… remember, do what's RX'd for YOU, and always challenge yourself because you know if we see you slacking we'll come tell you to step it up. :-)
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label Snatch Balance. Show all posts
Showing posts with label Snatch Balance. Show all posts
2014-04-24
2012-11-26
MONDAY WORKOUT
Lets get back to something heavy!
STRENGTH: 25 Minutes Only
Snatch Balance + 3 Overhead Squats
5 Total Sets For Max Load
* Take a few lighter sets with the bar only and a little heavier weight and work technical issues first then, load it up! Just like it sounds... Perform a FULL squat snatch balance (this first rep DOES NOT count as your first overhead squat rep) then keeping the bar overhead perform three more overhead squats with the weight you just did the snatch balance with...
WORKOUT: 2 Minutes
Perform 4 Total Rounds Of Tabata Row For MAX TOTAL CALORIES
* Quick reminder... Tabata is 20 seconds of MAX work followed by 10 seconds of complete rest so this one needs to be all out! If you have time and the desire to you can try this a second time and try to beat your score from the first time...
POST YOUR BEST WEIGHT AND HIGHEST CALORIE TOTAL TO COMMENTS
STRENGTH: 25 Minutes Only
Snatch Balance + 3 Overhead Squats
5 Total Sets For Max Load
* Take a few lighter sets with the bar only and a little heavier weight and work technical issues first then, load it up! Just like it sounds... Perform a FULL squat snatch balance (this first rep DOES NOT count as your first overhead squat rep) then keeping the bar overhead perform three more overhead squats with the weight you just did the snatch balance with...
WORKOUT: 2 Minutes
Perform 4 Total Rounds Of Tabata Row For MAX TOTAL CALORIES
* Quick reminder... Tabata is 20 seconds of MAX work followed by 10 seconds of complete rest so this one needs to be all out! If you have time and the desire to you can try this a second time and try to beat your score from the first time...
POST YOUR BEST WEIGHT AND HIGHEST CALORIE TOTAL TO COMMENTS
2012-09-03
Labor Day Monday
Labor Day Open Gym
12pm-2pm
On Ramp Class
1pm
We will have the planned workout written on the board. Come in, and earn that Labor Day BBQ!
Burgeoner Warm-up after your dynamic stretching.
Snatch Balance
1-1-1-1-1
**CHALLENGES**
Pick One or More!
1: Handstand Hold for 1 minute (let’s put all of our recent Handstand work to use!)
2: Can you get 50 Double Unders in 30 seconds or less?
3: Get a Rope Climb if you haven’t gotten one yet OR Get on the board for going up twice without using your feet.
4: Burpees… who can get more than 28 in ONE MINUTE!?
12pm-2pm
On Ramp Class
1pm
We will have the planned workout written on the board. Come in, and earn that Labor Day BBQ!
Burgeoner Warm-up after your dynamic stretching.
Snatch Balance
1-1-1-1-1
**CHALLENGES**
Pick One or More!
1: Handstand Hold for 1 minute (let’s put all of our recent Handstand work to use!)
2: Can you get 50 Double Unders in 30 seconds or less?
3: Get a Rope Climb if you haven’t gotten one yet OR Get on the board for going up twice without using your feet.
4: Burpees… who can get more than 28 in ONE MINUTE!?
2012-07-05
THURSDAY WORKOUT
SKILL: 5-10 Mins
Overhead Squat Positioning...
* "Stack Up" your shoulder... This means external rotation & ribs down and tight!
(PVC & Empty Bar Only)
STRENGTH/SPEED: 15-20 Mins
Snatch Balance
1-1-1 (Not For An All Out Max, But Semi-Heavy... No Technique Breakdown!)
* For warm ups do 3-5 reps with just the bar working perfect positioning & foot work, then add weight for two more sets doing three reps per set before starting your singles...
WORKOUT: 10 minute cutoff (Set up this workout accordingly to make sure you finish!!)
"Sprint Helen-ish"
24 Double Unders (70 Singles)
12 KB Swings (53#/35#)
4-6 Chest 2 Bar Pull Ups (Scale reps or add assistance, but must be CTB pull ups)
* 5 Rounds *
POST WOD: 5-10 mins
40 Ring Rows (3 Sets OR LESS!)
Stretch!
POST ALL RESULTS TO COMMENTS
Overhead Squat Positioning...
* "Stack Up" your shoulder... This means external rotation & ribs down and tight!
(PVC & Empty Bar Only)
STRENGTH/SPEED: 15-20 Mins
Snatch Balance
1-1-1 (Not For An All Out Max, But Semi-Heavy... No Technique Breakdown!)
* For warm ups do 3-5 reps with just the bar working perfect positioning & foot work, then add weight for two more sets doing three reps per set before starting your singles...
WORKOUT: 10 minute cutoff (Set up this workout accordingly to make sure you finish!!)
"Sprint Helen-ish"
24 Double Unders (70 Singles)
12 KB Swings (53#/35#)
4-6 Chest 2 Bar Pull Ups (Scale reps or add assistance, but must be CTB pull ups)
* 5 Rounds *
POST WOD: 5-10 mins
40 Ring Rows (3 Sets OR LESS!)
Stretch!
POST ALL RESULTS TO COMMENTS
Subscribe to:
Posts (Atom)