January 27, 2023

January 27, 2023

Fitness – Fri, Jan 27

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-f92f4545-7fff-30e5-74cb-19cb95358b8f">3 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-f92f4545-7fff-30e5-74cb-19cb95358b8f">1:00 Bike → :45 Bike → :30 Bike*</span></p><p dir="ltr"><span id="docs-internal-guid-f92f4545-7fff-30e5-74cb-19cb95358b8f">5/5 DB Windmills</span></p><p dir="ltr"><span id="docs-internal-guid-f92f4545-7fff-30e5-74cb-19cb95358b8f">10 Alt. Lunges w/PVC Pass Thru</span></p><p dir="ltr"><span id="docs-internal-guid-f92f4545-7fff-30e5-74cb-19cb95358b8f">5 Jumping Air Squats w/PVC Overhead</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f92f4545-7fff-30e5-74cb-19cb95358b8f">*As the Bike time decreases, let’s increase the RPM!</span></p><p><br /> </p>

Strength – All
Power Snatch (8-6-4-8-6-4*)
<p dir="ltr"><span id="docs-internal-guid-34747431-7fff-a7ec-ec6b-e2b331d6598f">*Start Light-Mod and build to Moderate-Heavy. The second wave of 8-6-4 should be heavier than the first.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-34747431-7fff-a7ec-ec6b-e2b331d6598f">(Score is Weight)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-34747431-7fff-a7ec-ec6b-e2b331d6598f">Week 4 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-34747431-7fff-a7ec-ec6b-e2b331d6598f">(Score is Weight)</span></p><p><br /> </p>

Workout – Performance
Metcon (Weight)
<p dir="ltr"><span id="docs-internal-guid-632d637c-7fff-1ffc-ce65-d701a72d7ec1">EMOM x 12 MINUTE</span></p><p dir="ltr"><span id="docs-internal-guid-632d637c-7fff-1ffc-ce65-d701a72d7ec1">MIN 1 – 20/15 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-632d637c-7fff-1ffc-ce65-d701a72d7ec1">MIN 2 – 1 Power Snatch (Mod-Heavy)*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-632d637c-7fff-1ffc-ce65-d701a72d7ec1">*Athlete chooses Moderate-Heavy loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Score is the combined total weight of all successful lifts.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-632d637c-7fff-1ffc-ce65-d701a72d7ec1">(Score is Total Weight)</span></p>

Workout – Fitness
Metcon (Weight)
<p dir="ltr"><span id="docs-internal-guid-930a454d-7fff-868c-a34d-760333c121df">EMOM x 12 MINUTE</span></p><p dir="ltr"><span id="docs-internal-guid-930a454d-7fff-868c-a34d-760333c121df">MIN 1 – 15/12 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-930a454d-7fff-868c-a34d-760333c121df">MIN 2 – 2 Power Snatch (Mod)*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-930a454d-7fff-868c-a34d-760333c121df">*Athlete chooses Moderate loading to start. Reps do not need to be TNG. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lifts. Score is the combined total weight of all successful lifts.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-930a454d-7fff-868c-a34d-760333c121df">(Score is Total Weight)</span></p>

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