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Tuesday 12.01.2020

POSTED ON November 30, 2020

Tuesday | 12.01.2020

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Intro: 0:00 – 3:00
Warmup: 3:00 – 12:00
Strength: 12:00-25:00
Workout: 25:00 – 48:00
Cooldown: 48:00 – 50:00
Cleanup: 50:00 – 52:00
Accessory: 52:00 – 60:00
 
Warm Up:
 
Junkyard Dog Part 1
Junkyard Dog Part 2
 
Strength Prep:
 
Coach Burgner Warm Up Snatch
Coach Burgner Skill Transfer Exercises Snatch
 
Strength: Snatch
 
Snatch
Every 1:00 (10 sets)
1 Snatch @80%
 
WOD: TNT
 
* Target time each set: Sub 30 Seconds
* Time cap: 1 minute
 
Every 4:00 (5 sets)
Max Effort 20/15 Calorie Assault Bike
* The Scaling aim is for athletes to maintain a high intensity while finishing near the target time.
* Scaling option 1
Every 4:00 (5 sets)
Max Effort 15/12 Cal. Assault Bike
 
* Scaling option 2
Every 4:00 (5 sets)
30 secs Max Cal. Assault Bike
 
* Scaling option 3
Every 4:00 (5 sets)
Max Effort 15/12 Calorie Row
 
Accessory:
 
1 min couch stretch (each side)
1 min quad smash (each side)
1 min half saddle (each side)

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