MONTAG, & FREITAG

06:00 - 13:15

MITTWOCH

06:00 - 10:00; 12-13:00

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

22. Dezember 2022

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WOD 12/22/2022

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm-Up + Banded 7’s
-into-
3 sets
3 Snatch Grip Push Press
3 Overhead Squats
3 Pressing Snatch Balance
3 Snatch Balance
* Have athletes start with a PVC Pipe and progress into a light, empty barbell as they warm through the sets. *

2. Strength Prep
For snatch balance, athletes can take their bar from the rig. Ensure that athletes can overhead squat before attempting snatch balance. Athletes should make sure to step back far enough from the rig in case the bar is dropped in front to avoid bouncing the bar off of the rig. For athletes who cannot overhead squat, have them practice snatch balance with a PVC pipe or empty bar AND/OR build in weight on a Snatch Grip Push Jerk from the back rack.
 

Strength
Snatch Balance (Weight)

Heavy Snatch Balance

* Work up to a heavy single for the day *

WOD-Prep
1 set (each)
20-second Row (at workout pace)
Workout (10 Rounds for reps)

Silver Bells

Teams of 2
10 rounds (each/1:1)
200/175m Row

Target time each set: 40-50 seconds
Time cap each set: 60 seconds

Cooldown/Mobility

1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)

PROBETRAINING ANMELDUNG