Hang Power Snatch

MW WOD – THURSDAY 02.11.23 – “BEAUTY ON A BICYCLE”

WARM UP

Round 1:
2 SET
Partner 1: 100m Jog
Partner 2: PVC Overhead Alternating Lunges
Round 2:
2 SET
Partner 1: 50m Side Shuffle Each Direction
Partner 2: Alternating Lateral Lunges
Round 3:
2 SET
Partner 1: 100m Jog
Partner 2: Front Squat

SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm Up

Athletes have 10:00 to build up to a heavy 5 hang power snatch

CONDITIONING
“BEAUTY ON A BICYCLE”

For Time in a 10 Minutes Cap Time
25 Calorie Assault Bike (35 Row)
1 Round of Isabel (30 snatches) #61/43 int. #43/30 beg. #20/15
25 Calorie Assault Bike (35 Row)

Wm WOD – wednesday – 20.09.23 – “THEY CALLED HIM RANDY”

MOBILITY & WARM UP

3 Sets:
10 Leg Swings (Across Body)
20 Jumping Jacks
10 Leg Swings (Up & Back)
20 Toe Touch + Jump

Into

3 Sets:
10 Snatch Grip Bent Over Rows (Barbell)
5 Burpee Over Bar
10 Behind the Neck Snatch Grip Push Press
5 Burpee Over Bar

SKILLS & SPECIFIC WARM UP
Snatch – Double Unders

ACCESSORY WORK

Athlete have 10:00 to build up to a heavy hang power snatch + power snatch

then:

1 Sets:
10 Unbroken Power Snatches

CONDITIONING

“THEY CALLED HIM RANDY”

AMRAP 15
15 Hang Power Snatches #43/29
75 Double Unders

WMG WOD -WEDNESDAY 15.03.23 – “HOW MANY DO YOU DO?”

WARM UP
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts Snatch Grip, 5 Snatch Pull, 5 Muscle Snatches

SKILLS & SPECIFIC WARM UP
Push Press – Snatch

3 Sets:
5-10 Push Presses
5-10 Hang Power Snatches

CONDITIONING
“HOW MANY DO YOU DO?”

On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Push Press #52/35

Each time you break, perform 50 double unders

Rest 4:00

From 12:00-20:00:
AMRAP 8:
Max Hang Power Snatches #52/35

Each time you break, perform 20 Box Jumps

WG WOD – THURSDAY 06.10.22 – BENCHMARK “LANE”

WARM UP

Set 1
10 Alternating Spiderman Stretch
10 Plank to Down Dog
Set 2
:30 Skier Jacks
10 Inch worms
10 Hand Release Push-ups
Set 3
:30 Mountain Climbers
:30 Piked Push-ups or Handstand Push-up Negatives
Set 4
:30 Double Knee Tuck in Plank
:30 Handstand Push-ups

SKILLS & SPECIFIC WARM UP

Snatch – Handstand Push Ups

1) Snatch Deadlift + Shrug
2) Muscle Snatch
3) Snatch Drops
4) Hang Power Snatch
5) Power Snatch

Build UP
1 Snatch Pull + 1 Hang Power Snatch.
Allow athletes 8:00 to build up to a heavy set of 1 Snatch Pull

CONDITIONING

“LANE”

5 Rounds For Reps:
Max Unbroken Hang Power
Snatches (3/4 bodyweight)
Max Unbroken Handstand
Push-ups

Rest as needed between sets

-intermediate-

5 Rounds For Reps:
Max Unbroken Hang Power
Snatches (1/2 bodyweight)
1:00 Max Handstand Push-ups

Rest as needed between sets

5 Rounds For Reps:
Max Unbroken Hang Power
Snatches #30/25
1:00 Max Push-ups

Rest as needed between sets

WM WOD – TUESDAY 28.06.22 – “NETTARUN”

WARM UP

3 Sets:
20 PVC Pass Throughs
10 PVC Strict Press
5 Burpee

SKILLS & SPECIFIC WARM UP

BURGENER WARM UP – SNATCH

3 Sets:
4 Unbroken Hang Power Snatches (increse load every rnd)
4 Unbroken DB Power Cleans

CONDITIONING
“NETTARUN”

AMRAP 12
4 Hang Power Snatches #52/35
8 DB Hang Power Cleans #22.5/15
200mt Run

WG WOD – WEDNESDAY 30.06.21 –”ESSENTIAL”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Toes-to-bar/Hanging Knee Raises
10 Close Grip Push Ups
7 Plate Ground To Overhead #10/5
10 Glute Bridges

SKILLS & SPECIFIC WARM UP
Air Squat – Burgener warm up

CONDITIONING
“ESSENTIAL”

4 Rounds For Time
15 Hang Power Snatch #43/30
50 Air Squats

GW WOD – TUESDAY 22.12.20 –”FANTASTIC”

MOBILITY & WARM UP
12 Minute AMRAP
200m Run
5 Single Arm DB Front Squat (each side) (light/moderate)
5 Single Arm DB Push Press (each side) (light/moderate)
10 Scap retraction Push Ups
20 Hollow Body Rock

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH
1 Round
2 Strict Hand Stand Push Up
4 Hang Power Snatch #52/35
6 Burpees Over The Bar

CONDITIONING

“FANTASTIC“

AMRAP 18′
5 Strict Hand Stand Push Up
7 Hang Power Snatch #52/35
9 Burpees Over The Bar

W WOD – THURSDAY 05.12.19 – “DEVIL IS BEHIND THE CORNER”

MOBILITY & WARM UP

2 Rounds, Not for Time:
250mt Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP
Snatch Warm Up

CONDITIONING

“DEVIL IS BEHIND THE CORNER”

FOR TIME: TIME CAP 12′

15-12-9
HANG POWER SNATCH #45/38
DEVIL PRESS DB’s #20/15

THEN:
BRING SALLY UP BACK SQUAT 50%BW

MGW WOW – SATURDAY 30.11.19 – TRAIN WITH A COACH “IRON LOTUS”

TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS!

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 50″ Run/ Double Unders
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups

SKILLS & SPECIFIC WARM UP

Burgener warm up

CONDITIONING

“Iron Lotus”

For Time (30 Minute Cap):
400 Meter Run
400 Meter Plate Run #25/15
40/30 Calorie Row
30 Box Jump Overs #60/50
30 Overhead Squats #43/30
30 Hang Power Snatches #43/30
30 Overhead Squats #43/30
30 Box Jump Overs #60/50
40/30 Calorie Row
400 Meter Wreck Bag Run #25/15
400 Meter Run

WMG WOD – SATURDAY 21.07.18

WARM UP
400 mt jOG
30 Alternate Kb Swing
20 Goblet Squat
20 Halo
10 Boot Strappers

MOBILITY & SKILLS
Burgener Warm Up

CONDITIONING
For Time in a 25′ Time Cap
2 Rounds
15 Hang Power Snatch #40/25
15 Burpees
200 mt Run

Rest 2′; Then:

2 Rounds
12 Hang Power Snatch #50/35
12 Burpees
200 mt Run

Rest 2′; Then:

2 Rounds
9 Hang Power Snatch #60/45
9 Burpees
200 mt Run