| We train hip extension all the time, the GHD serve to create balance by adding in hip flexion. Scale with v-ups. For the wod, this is sort of like Fran. We want the weight on the lighter side, and it to be an all out effort. YOu should be able to do atleast 1 round unbroken, preferably more.
Tuesday
| Strength/Skill:
Push Press 4×5
Superset 8 strict Pull Ups (use weight if needed) |
| Metcon:
5 Rounds for time of:
Suit case carry 50 Meters (25L/25R) (53/35)
12 American Kettlebell Swings (53/35)
6L/6R Kettlebell Push Press (53/35)
50 Doubleunders |
| If you can add weight on the pullups do so. We do a lot of overhead pressing, we need to build strength in the opposite direction. Don’t bounce on the push press. Get strong. The suitcase carry will strengthen the obliques and the KP PP will isolate one side from the other. Unilateral is how we create balance. Only way to get double unders is to practice:)
Wednesday
| Strength/Skill:
EMOTM for 8 Minutes of:
Deadlift x 2 (build up to 80%) |
| Metcon:
Open wod 14.3 partner style
AMRAP in 12 Minutes of:
10 Deadlifts (135/95)
15 box jumps (24/20)
15 Deadlifts (185/125)
15 box jumps (24/20)
20 Deadlifts (225/155)
15 box jumps (24/20)
25 Deadlifts (275/185)
15 box jumps (24/20)
30 deadlifts (315/205)
15 box jumps (24/20)
35 Deadlifts (365/225)
15 box jumps (24/20)
Cash Out 800 Meter front rack carry 1KB per partner (70/53) |
| Trading back and forth with your partner will allow people to get heavier, and keep more solid form. This is as much a strength workout as an interval one. The KB walk is not sexy but is needed to improve core strength.
Thursday
| Strength/skill
15 Minutes to work up to a heavy 2 of Hang Clean |
| Metcon:
AMRAP in 14 Minutes of:
6 Man makers 45/25
8 knees to elbows
12 Burpee wall balls
15 abmat situps |
| We are working from the hang today due to all the pulling yesterday. Focus on keeping the bar tight and pushing off the balls of the feet in the finish. For the wod, this is a longer endurance wod that will keep you moving at a slow pace, but not kill you for the open. If your not sure how to scale the weight, go on the lighter side.
Friday
17.2 TBA |
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