Dunamis Week 6
Monday 2/7/22
A. Snatch Complex
Every 2 minutes for 6 sets:
- 2 Snatch Deadlifts
- 2 Hang Snatch
- 2 Over Head Squats
- 75-85% of Test Complex
B. LIGHT
5-4-3-2-1
- Power Clean and Jerks 225/155#
- 10 Bar Facing Burpees
We’re continuing to go up in weight for the complex! This week we’re adding 2 Deadlifts to fatigue out that grip. Feel free to build throughout the sets to keep our form crisp.
We’re not going LIGHT for the Metcon this week. If you have been coming to Thursday’s Oly Class, let’s see how your power clean has improved! There is an 8 minute time cap, so scale appropriately.
Tuesday 2/8/22
A. THOSE
5 min AMRAP:
- 10 Strict HSPU
- 20 Single Arm DB Hang Power Clean 50/35#
2 min rest
6 min AMRAP:
- 10 Kipping HSPU
- 20 Single Arm DB S2OH
2 min rest
7 min AMRAP:
- 50" Handstand Walk
- 20 DB Snatches
The AMRAP time is increasing through the 3 sets this week. We are working on THOSE Handstands and Dumbbell techniques. For those that made it to the Quarterfinals, this may bring back some memories of a tough arm pump!
Wednesday 2/9/22
A. MOIST
- 80 Double Unders
- 40 Pistols
- 30/24 cal Row
- 30 TTB
- 20/16 Echo Bike
- 20 C2B
- 60 Double Unders
- 30 Pistols
- 20/16 cal Row
- 20 TTB
- 10/8 Echo Bike
- 10 C2B
MOIST will make you uhh… moist this Wednesday! We are incorporating higher level Gymnastics movements with our machine work. The reps will decrease as you move across the 6 movements twice. Get ready to get sweaty!
Thursday 2/10/22
Olympic Weightlifting
A. Strict Press
10 min EMOM:
- 4 Strict Press @ 75% of 1 RM
B. Hang Power Cleans from the blocks
Every 2 min for 6 sets:
- 2 Power Cleans @ 65-75% of 1 RM with a 3s pause in the catch *Bar should start just below the knee
C. Clean Pull
- 5x3 @ 90-105% of 1 RM
Rest 90s between sets
In OLY this week we will be continuing our work with Hang Power Cleans from below the knee. We will also add in some extra work from the ground to work on our explosiveness.
Gymnastics Class
Feast Members, please check SugarWOD for this week’s Gymnastic Programming.
Friday 2/11/22
A. Deadlift
10 min EMOM:
- 5 Deadlifts @ 70-80% of 3RM
B. PLEAT
3 rounds for time:
- 15 Thrusters 115/75#
- 15 Box Jumps Overs 24/20"
We’re continuing to go up in weight on our EMOM. Make sure to focus on keeping proper positions as your work through the 70-80% range.
PLEAT is going to be a leg burner. Make sure you take a second to focus on a big jump to the box so you don’t end up like Sausage or Zak. Don’t let the box win! Bring your shin guards if you’re afraid.
Saturday 2/12/22
ALOFT
In Teams of 2 for time:
- 200/150 cals Echo Bike
- 200 Double Unders
- 200 Wall Balls
- 200 Box Step Ups
- 200 Sit Ups
*Partition and split work as you see fit
Sunday 2/13/22
Rest Day. Get out and enjoy life!