Dunamis Week 5
Monday 1/31/22
A. Snatch Complex
Every 2 min for 6 sets:
- 1 Snatch
- 1 Overhead Squat
- 1 Snatch
- 2 Overhead Squats
@ 70-80% of test complex
B. Captain Crunch
5 Rounds for time:
- 12 Power snatches 75/55#
- 30 Double Unders
This week’s complex will be focusing on stability in the Overhead Squat and catching the bar with core tension in the Snatch. We are getting heavy on this complex so feel free to build through the sets to keep our form crisp.
The Metcon for Monday will have 11.1 vibes. The goal is to hold on to that bar and shoot for big sets of Snatches. The Double Unders are going to feel easy on the first set but will you be able to stay unbroken when your heart rate is high and your grip is fatiguing!
Tuesday 2/1/22
A. Lucky Charms
6 min AMRAP:
- 9 Push Press 95/65#
- 9 Pull Ups
3 min rest
6 min AMRAP:
- 9 Power Cleans 135/95#
- 9 Push Ups
3 min rest
6 min AMRAP:
- 9 Squat Cleans 185/135
- 9 Toe to Bar
We are back on our AMRAP game. This week we lessen the time but jack up the weight. Each AMRAP only has two movements so we can see where the holes are in our Gymnastic or Weightlifting game.
Wednesday 2/2/22
A. Cinnamon Toast Crunch
Every 8 min for 4 rounds:
- 500m Row
- 20/16 Echo Bike
- 1000m Bike Erg
Athletes will go in a waterfall style every 2 min.
We will be using every machine we have to increase our Aerobic Capacity!
Thursday 2/3/22
Olympic Weightlifting
A. Strict Press
Every 90s for 8 sets:
- 3-5 Strict Press @ 75% of 1 RM
B. Hang Power Cleans from the blocks
Every 2 min for 6 sets:
- 2 Hang Power Cleans @ 60-70% of 1RM with 3s pause in the catch
- Bar should start just below the knee
C. Structural
4 rounds for quality:
- 10 Strict Pull Ups
- 10 Strict Dips
- 30-45s Ring Plank Hold
In OLY this week we will be taking the Hang Power Clean from below the knee and going lighter to practice keeping the bar close.
Gymnastics Class
Feast Members, please check SugarWOD for this week’s Gymnastic Programming.
Friday 2/4/22
A. Deadlift
Every 90s for 8 sets:
- 3 Deadlifts @ 75-85% of 3RM
B. Apple Jacks
3 rounds for time:
- 10 Devil Cluster 50/35
- 20 Cal Echo Bike
For our Deadlifts, we are getting heavy and going down in reps. Let’s make sure to keep our core strong and arms long on these Deadlifts. No bouncing! You know who you are!
We will be testing out a new movement this Friday, the Devil Cluster. Thats right we will be combining the devils press and the cluster to make sure we are prepared for whatever the Open throws at us.
Saturday 2/5/22
Cheerios
23 min AMRAP in Teams of 2:
- 12 Synchro Burpees
- 50 Cal Row
- 12 Synchro TTB
- 50 Cal Echo Bike
Sunday 2/6/22
Rest Day. Get out and enjoy life!