WODs 10/30-11/3

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This week is our deload Week. A deload week is simply a week where lifts and workouts are programmed lighter and less intense in order to allow the body to recover. We’ve hit it really hard for the past several weeks…now it’s time to let our bodies recover a little.

Monday 30 October

Strength
3 Sets of:
Front Rack Reverse Lunges x 8/8

MetCon
“Open Sesame”
Buy in 30/25 cal row/bike/400m Rub
3 Rounds for time of:
10 Front Rack Lunges 155/105
10 Bar-Facing Burpees
10 Chest to Bar Pull Ups

Post WOD
Roll Glutes

Today the focus is on strengthening the body unilaterally. The lunges in the front rack stress the core and the glutes. Do all 8 in a row on the strength. This will provide a greater stimulus to the target muscle groups. Alternate on the metcon. For the pullups, people are quick to scale with a band, but just remember the reps can be scaled as well. This is a sprint wod. We want everything unbroken with the pullups being the x factor.

Tuesday 31 October

Strength
5 Sets of:
Power clean + 3 Push Press
work up to 70%

MetCon
“Fright Gone Bad”
3 Rounds of:
30 Wall Balls 20/14
30 Sumo Deadlift High-Pull 75/45
30 Box Jumps 24/20
30 Push Press 75/45
30 cal Row
Rest 1 min
*Record time of each round

This is a bit different than standard FGB. Your goal is 30 of each movement and then a break. This is lower overall volume but higher intensity! During the warmup, we will take the push press from the floor to warmup the movement. The goal of the is not to get crazy heavy, but improve overhead position and get comfortable cycling the weights. For the wod, most people will take around 5 min around give or take a little bit. Focus on breathing every rep. This is a lactate threshold wod. That means you want to be at 85-90%.

Wednesday 1 November

Strength
E2M for 14 min of:
2 Deadlifts
2 Power Cleans
2 Front Squats
2 Push Jerks
Work up to today’s heavy for the complex

MetCon
“Doppleganger”
In Teams of 2, AMRAP in 15 min of:
2 Rounds:
2 Deadlifts 185/125
2 Power Cleans 185/125
2 Front Squats 185/125
2 Push Jerks 185/125
then
40 DU
1 person does 2 rounds of the complex then 40 DU then you switch.

During the strength, work up to a heavy set of the complex. This setup will allow you to practice all the parts of the lift. Each movement is simply the next step. For the weights, pick a weight you can do atleast 1 set unbroken. You’ll get some rest while your partner goes. The intent here is an interval wod with approx 1:1 work rest. This effectively will build aerobic conditioning as well as keep mechanics sound.

Thursday 2 November

Strength
EMOM for 8 min:
Hang Squat Snatch
Build to the final weight of the metcon OR today’s heavy

MetCon
“High Horse”
For time:
1000m Run
10 Hang Squat Snatch 95/65
800m Run
8 Hang Squat Snatch 115/75
600m Run
6 Hang Squat Snatch 135/95
400m Run
4 Hang Squat Snatch 155/105
200m Run
2 Hang Squat Snatch 185/125

During the EMOTM, get to the final weight you plan on hitting or slightly above. This fires up your CNS and gets those fast twitch muscles ready to rock. For scaling, use a weight you can hang on to for at least 5 reps for weights 1 and 2. The runs should be at around 80% effort. Too fast and you’ll miss the snatches.

Friday 3 November

Skills
TTB

MetCon
“Jack and the Giant Beanstalk”
For time, complete reps of:
21-18-15-12-9-6-3
TTB
Jumping Squats
Row cal

Today we take a break from lifting and hit the lungs. We will spend the beginning of class doing some TTB skill work. We will also work on rowing technique. Imagine a bell curve of movements. On one end is effort, and the other is technique. Burpees are on the effort side, try harder and you go faster. Muscle ups are on the skill side. Simply trying harder without the right skills isn’t gonna workout well. Rowing is squarely in the middle.