Monday
| Strength/Skill:
EMOTM for 12 Minutes of: |
| Metcon:
4 Rounds of Max Reps: |
| This is meant to train high reps max effort high heart rate. We want a complete minute of effort each rd. Go lighter on the cleans if you need to do so |
Tuesday
| Strength/Skill:
EMOTM for 8 Mnutes of: |
| Metcon:
10 Ring Muscle-Ups |
| The EMOTM is purely meant to warm you up for the wod. This is an upperbody muscular endurance wod. The snatch weight should be light enough that you could connect a few, but heavy enough that you can’t connect more than 5 in a row. This will help with wods that require lifting with a high HR |
Wednesday
| Strength/Skill:
Tempo Front Squats 4×3 @ 80% |
| Metcon:
12 Minute AMRAP of: |
| For the FS, hold yourself accountable on the tempo. This increases time under tension during weak points in the lift and will make you a lot stronger.This is meant to tax the core as well as the upper body. Work outs like this will help fix issues such as back rounding on other lifts and/or knees rolling in. |
Thursday
| Strength/Skill:
3 Sets of: |
| Metcon:
“Championship Helen” |
| We are going towards longer time domains today. This is a variation of one of my all time favorite wods. Its straight up aerobic capacity. The movements here don’t require a lot of strength or skill. The partner setup is meant to decrease the overall reps, add an interval component, so that you get a good workout, but aren’t fryed for the open wod. You will have to pace the run a little bit. This is a whole new ball game compared to 3 rounds. |
Friday
Open WOD 17.3 TBA
