Monday
Clean and Jerk-EMOTMx8 min work up to 70%
Max effort mile run
Remainder of class to find 1rm
This is a retest from January. Attack the mile full force. You have as long as you like for the 1rm. We’ll spend the first part of class dialing in technique. The 1rm can be power or squat, but the EMOTM at the beginning will be the full movement.
Tuesday
Front squat 5×2 32X1 work to heavy set
75 WB 20/14
50 KBS 70/53
35/25 cal row/bike Row/bike
The front squats are here in this manner to help us maintain our strength during the open. The tempo is there to reinforce quality movement. Holding positions and moving slowly is much more taxing on the core and helps improve tendon strength. The wod is a sprint! Go get it!
Wednesday
3rds
5 min AMRAP
10 Deadlift 185/125
10 Bar facing burpees
max DU
rest 3 min
5 min ARMAP
3rds
8 Deadlift 225155
8 Bar Facing burpees
Max DU
rest 3 min
5 min AMRAP
3rds
6 Deadlift 315/205
6 Bar Fang Burpees
Max DU
If you don’t have double unders, today is an opportunity to get better. Scale the deadlifts so they are done unbroken on atleast the first round of each movement. This way, you’ll have time on the clock for double unders. Few things hit your aerobic system like jump rope and burpees. Its not enough to be strong, we need to fit and strong!
Thursday
3x
Windmills 3×5/5 use wt
20 Vups
TTB skills
4rds
10 DB OH/FR lunge 2×50/35
10 Toes to bar
10 DB OH/FR lunge 2×50/35 Opposite way
10 Balls slams 40/30
Weighted windmills improve shoulder stability. Its not enough to be mobile, we also need to be stable. The lunges make you unbalance and as such really challenge your core. Movements like this strengthen the obliques which have a major roll in lower back and pelvic stability.
Friday
3x
20 Vups
10 Back ext
Muscle ups skills
3rds
4 Muscle ups
8 Push Press 115/75
12 box jump overs 24/20
400m run
We won’t get muscle ups if they aren’t programmed! Remember, you can scale the reps if needed. Talk to the coach and see whats best for you. Ideally, we want everything unbroken. 2 sets max for the MU. Conversely, if you really want to crush the open, this is a great workout to hit at 60%.
Saturday
19.3 TBA
