Monday
“””Play Dead””
5 min AMRAP
600m run
12 DL 185/125
12 BF burpees
rest 3 min
5 min AMRAP
400m run
9 DL 225/155
9 BF burpees
rest 3 min
5 min AMRAP
200m run
6 DL 275/185
6 BF burpees
*Runs are buy in only
This wod is meant to dial in form when you are tired We will spend a good amount of time dialing in DL and burpee mechanics. The goal is keep the bar close so the you have an efficient line of action. Don’t sandbag the run. You should be at 90% on the run so that you have time to get multiple rounds.
Tuesday
Power clean+3PP EMOTMx6
“The Bender”
1-10: Push Press 115/75
10-1: Toes to bar
4 box jump overs/rd
Yesterday was mostly posterior chain. We will work on some drills to help TTB in the warmup. The key to gymnastics is practice. A little bit consistently is better than a lot one time. Today is upper body. Keep the weight light enough so you can push press it. We want fast transitions so that the HR spikes. I want the PP and box jump overs unbroken. This wod is a sprint and should be scaled as such.
Wednesday
Back squats 3×6 80%
12 min AMRAP
12 Goblet squats 70/53
10 C2B pullups
30 Dbl unders
Rest 3 minutes
Tabata Row/Bike
The squat progression increases to 80% this week. It will culmanate with a max after this cycle ends. We are going to spend time holding positions in the warmup to really get the hips opened up to improve the bottom position. Scale the wod so that you can maintain a steady pace throughout. I would start off a bit slower, and then pick up the pace if you feel good. In an amrap, you don’t get better bending over staring at the bar:)
Thursday
5 TGU/L/R+15 GHD situpsx4
400m run
10L/10R single arm ohs 45/25
10 DB front rack lunges
400m run
8 OHS
8 FRL
400m run
6 OHS
6 FRL
400m run
4 OHS
4 FRL
400m run
2 OHS
2 FRL
Today is about strengthening the core as well as working on unilateral stability. TGU train the frontal and transverse planes of motion which can be hard to replicate with a barbell. However, its in these planes that we perform functional tasks. Single arm OHS are going to keep showing up, because we are lacking unilateral shoulder stability. Work on these, and watch all overhead movements get better!
“Backpedal”
Teams of 3:
150 Cal Bike
75 Power Snatch (115/80)
15 Rope Climbs
150 Cal Bike
75 Clean & Jerks (135/95)
15 Rope Climbs
1 works, 1 rests, 1 holds a plank:)
Team wods are not only a great way to get everyone to interact, but they also accomplish interval work. 1 person works, 1 person rests, 1 person holds a plank. This should get pretty real. I wouldn’t go to failure on anything. Instead, work until you start to slow down, then switch.
