11.25.16 “EMOM OLY WK2” or “BoomSauce”

November 24, 2016

MURPH IS ALWAYS A GOOD TIME!!!

 

TODAYS HOLIDAY SCHEDULE:

Morning
8am and 9am classes

Evening
6pm only


FITNESS & LIFESTYLE

WARM UP
Snatch Progressions
1. Pullunders – speed and turn over – snap wrists
2. Snatch Drops – foot work – speed under the bar
3. High Hang Squat Snatch – power position – jump then pull under the bar

Olympic Weightlifting (OLY)

EMOM 7 Minutes
3 Squat Snatches @75% 1RM

EMOM 7 Minutes
3 Squat Cleans + 1 Jerk @75% 1RM

CASHOUT: SQUATS
Every 2 minutes for 10 Minutes
2 Pause Front Squats – pause for 3 full seconds
–add each set up to a max

EXTRA CREDIT-CASHOUTS

ENDURANCE
Choose one of the Following Modes:
(Perform this Either Thursday, Friday or Saturday)
Short Interval
8-10 ROUNDS
250m Row
Or
200M Run
Or
1 Minute Airdyne
Rest 1:1

CORE
Turkish Get Ups
5-5-3-3-1-1

ALTERNATE WOD FOR FITcampers!!!
“Boom Sauce 3.0”
3 Rounds
AMRAP 1MIN of each Movement
Row for Calories
rest :30 seconds
GHD or ABmat Situps
rest :30 seconds
Burpees
rest :30 seconds
Double Unders
rest :30 seconds
Slam Balls or Plate Ground to Over Head
rest :30 seconds
REPEAT

SCORING: Every 10 Double Unders equals 1 point, every other movement equals 1 point. Have fun with that math

 

SPORT & PERFORMANCE
A. CORE
Turkish Get Ups
5-5-3-3-1-1

B. ENDURANCE
10 ROUNDS
250m Row
Rest :45seconds

C. OLY
EMOM 7 Minutes
3 Squat Snatches @75% 1RM

EMOM 7 Minutes
3 Squat Cleans + 1 Jerk @75% 1RM

D. STRENGTH
Every 2 minutes for 10 Minutes
2 Pause Front Squats – pause for 3 full seconds
–add each set up to a max

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