Monday
Power clean+FS+clean 1rd every 90 secx7
21-15-9
Squat clean 135/95
Knees to elbows
200m run
The complex is meant to piece together the entire movement of the clean. This will help all ability levels master the movement. The wod is more of a sprint. Try and break the cleans up in even sets if you can’t do them all in a row. 70-80% on the run so you can get right into the next set of cleans.
Tuesday
18 min AMRAP
3 muscle ups
10 DB snatch 50/35
15/12 cal row/bike
I like putting high skill movements in metcons with low/reps/ high rounds becasue it gives you alot of chances to practice it without getting overly muscle fatigued. For those that can rx the muscle ups, don’t hold back on the row. Go a bit harder on it and see what your capable of. If you don’t have or struggle with MU, we can scale the movement or the reps.
Wednesday
Back squat 3rm
10 min AMRAP
10 DB Front squats 50/35
30 DU
We’ve been getting heavy on our back squats. Time for a check point to see where we are at. The wod is meant to be constant movement for 10 min. Scale it so you can go the whole time.
Thursday
3×15 GHD situps/Vups
Push Press cycling skills
Rope climb skills
8 min AMRAP
8 ball slams 40/30
8 Push Press 115/75
50m Front rack carry 1×70/53
2 rope cimbs
4 min rest
2 sets
Gotta get those abs strong so they can pack in all that food over the holidays:) Skill work is vital to moving well. Use this time to work on efficiency. Try to match your score on round 2.
Friday
3x
10 strict pullups
10 wall squats
inchworm stretch
5 min AMRAP
50/35 cal bike/row
Max rds
10 Deadlift 185/125
10 True pushups
Rest 3 min
5 min AMRAP
50/35 cal bike/row
8 Deadlifts 225/155
8 Ring pushups
rest 3 min
5 min AMRAP
50/35 cal row/bike
6 Deadlifts 275/185
6 Ring dips
Not stopping on the pullups and dips. Upper body strength in gymnastics movements will help your weightlifting as well as work capacity. You have to attack the bike here. You get rewarded with calories if you bring it. The weight should be scaled to light, med, heavy, or stay the same if your newer. We will spend the first part of class really dialing in mechanics of deadlifting for reps. Its great to be strong, but we must move well!
