Hang Clean and Conditioning

12/17/2014

Wednesday – Quick news cycle
1) Christmas SATURDAY DECEMBER 20th from 12:00 to 2:00 pm at the home of TY & WENDY CROSS. There will be food, fun and games! You can bring the whole family! Don’t miss it!!
2) 8-week physique reminder – sign up now to lock in your spot!
3) Holiday Workout Challenge:
Complete 4 workouts from now until December 28 to win a prize! I’m going to post all four workouts on Thursday, which gives you 10 days to do 4 workouts. The good news is that you can do all of them at home! Look for the workouts on Facebook and post your score/time there too! Everybody who completes all 4 workouts by Dec 28 will also get a certificate of “Not A Christmas Fatty!”

Main Class
A: Huff and Puff
Working in groups of 2 or 3 depending on class size, spend 1 min at each of the following, with a 30 second rest between stations to transition. Complete 3-4 rounds of each.
1: Max Cal Row
2: Jump Rope – Double Unders or Singles depending on skill
3: Max Reps Med Ball Clean

B: Strength
Hang Squat Clean – 5 x 2, building as heavy as possible
Front Squat – 3 x 3 as heavy as possible (start near 1RM clean)
https://www.youtube.com/watch?v=WCdhjfg7fv4

C: Skill Development
Develop Toes to Bar (3-5 min)
Toes to Bar or Knees to Elbows – Repeat explosives
12 sec AMRAP EMOM x 6-8

D: WOD
3 min AMRAP x 3 w/ 1 min rest
+3 Toes to Bar
+3 Wall Ball
+3 Burpees
(so, 3, 6, 9, etc.) at the start of each new 3 min segment, start at 3.

Amanda’s Beginners
Beginners should be working with class today with the following differences
A: On the Huff and Puff, only worry about doing jump rope singles
B: Strength – same
C: Skill – work the swing and focus on pulling the knees in. On the Repeat Explosives, do AbMat sit ups
D: WOD – substitute AbMat Sit Ups for Toes to Bar. Stay a little relaxed and don’t kill yourself here.
E: Have fun sucking wind through a straw!

Barbell Club:
Barbell will be done with Team Training folks, so be prepared for a big group and a couple of small differences…

A: Warm Up
4-6 Rounds
20 Double Unders or Singles
10 Box Jumps – 20/16
5 Burpees
Rest 1-2 minutes between rounds

B: Skill
Clean Pull Unders
Clean Pull + Hang Clean (full)
2 position clean – floor & Below the Knee

C: Strength
Clean Ladder
Front Squat – 3×3 AHAP
Overhead Squat – 6 x 2 w/ 2 second pause