3/27/17-3/31/17

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Monday

Strength/Skill:

EMOTM for 8 Minutes of:
Snatch x 1

Metcon:

AMRAP in 20 minutes of:
200 Meter Run
2 snatches @ 50% add every round-if you fail go back 2 rds and max rds in remaining time

This the strength benchmark for the next benchmark. he goal is to make small increases the whole time. Start light enough so that you can go up. In the EMOTM, warmup to at least 80% of your 1rm

Tuesday

Strength/Skill:

Back Sqauts 3×8 @ 75%
Superset 7-10 Strict Pull Ups

Metcon:

Teams of 2 Complete:
AMRAP in 15 Minutes of:
10 Man Makers (45/25)
20 Ring Push Ups
30 Calorie Row/BIke
40 Jumping Lunges
50 Doubleunders

Don’t go overboard on the back squats. Stick to the % The pullups are necessary to adequately strengthen the shoulder and upper back, and you’re resting anyway!
The metcon is meant to simulate an interval wod of approx 1:1 work/rest ratio. This has awesome carryover to aerobic capacity.

Wednesday

Strength/Skill:

Kettlebell Turkish Get Up Sit Ups
Then Active split with KB
Snatch balance with bar or pvc then skill work for wod

Metcon:

“Fight Gone Bad”
3 Rounds of 1 Minute Max Reps:
Wall Balls (20/14), 10 ft target
Sumo deadlift high-pull, 75 pounds
Box Jump, 24/20
Push Press (75/55)
Row (Calories)
Rest

This is a bench mark for our next cycle. go hard!

Thursday

Strength/Skill:

4 Set of:
3 Snatch Push Press + 2 Overhead Squats
Superset 15 V-Ups

Metcon:

5 Rounds of:
3 minutes on 1 minute off
6 Toes to Bar
9 Burpees
12 Russian Kettlebell Swings (70/53)

The strength portion is meant to work on overhead stability. Its not sexy but huge in injury prevention The wod is meant to be like an 800m repeats. We want lots of rds!

Friday

Strength/Skill:

EMOTM for 8 Minutes of:
Power Cleans x 2 + Clean x 1

Metcon:

1k Row
– then
3 Rounds of:
10 Power Cleans (135/95)
16 Overhead Lunges w/ plate (45/25)
– then
1.2 Bike

The EMOTM is just there to prime the movement. Work on keeping solid back position cycling reps. We want a weight you can do 10x in a row on the WOD. The row taxes the aerobic system, the other adds an anaerobic spike, then we empty the tank on the bike:) Goal is sub 13min