Monday
1rm Power clean!
3 EMOTMx3 up to 70%
Rest 1 min
2 EMOTMx3 min up to 85%
rest 1 min
1 EMOTMx7 up to max
10 min AMRAP
10 Power cleans 95/65
30 DU
This setup will warmup the CNS for the heavier loads. Focus on a perfect setup for the 3’s and 2’s. They are merely a warmup. The singles are where we get heavy as long as form is good. The wod should be very light weight. We want constant movement for 10 min.
Tuesday
Front squat 3×7 75%
3rds
400m run
12 Front squat 155/105
12/8 Strict pullups
We do the CFT next week. This will keep our legs strong and not overly tax the low back.
Yes, there are strict pullups in the wod. They are good for all of your shoulders and will help more advanced movements.
This wod should feel like a mile to mile and a half run! Hit rd 1 at 85% and adjust from there.
Wednesday
Teams of 2
25 min AMRAP
60 Cal Row/Bike
50 DB snatch 50/35
40 Burpees over DB(lat)
15/15 single arm DB push press 50/35
20 Toes to bar
10 ring dips
This is our interval wod for the week. Switch when the pace slows, not when you fail. The goal is consistency the whole time. 1:1 work rest ratio is one of the best documented ways to develop aerobic capacity.
1 works 1 rests
Thursday
Rope climb skills
5 Deadlift E2Mx5 sets 65-80% all deadstop
6 min AMRAP
200m run
then max rounds in remaining time
10 Front rack lunges 115/75
2 Rope climbs
rest 3 minx2
Don’t go above 80% on the DL. We max next week. This is not intended to take you to failure. We want fast transitions on the wod. 85% on the run, then hit the lunges at a pace you can take a breath every rep. Your breath is your pace setter, any faster and you will die out, giving you a lower overall score. Try and beat your score on round 2.
Friday
3x
10 seated DB Press
15 Vups or GHD situps
10-8-6-4-2
20-16-12-4
Man makers 50/35
Plyo Jumps
SOL Carry 50m
Pressing from a seated position prevents hyperextension. It will also help develop better position overhead. PACE YOURSELF ON THE MAN MAKERS! Breath inbetween every piece and you will get a MUCH faster time. Work smart!
The GHD situps work the front of the core, while the SOL balance out the obliques. We tend to get imbalanced in the trunk and this is how we correct it.
