Monday
AMRAP 5:
27 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups
Rest 5 Minutes
AMRAP 5:
21 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar
Rest 5 Minutes
AMRAP 5:
15 Calorie Row
15 Thrusters (75/55)
15 Pull-ups
We’ve done lots of workouts like this were you work then rest. This allows for a higher intensity while preventing technique from deteriorating. As far as scaling goes, don’t be afraid to scale the reps on the pullups to ensure you keep moving. these are short intervals and I want all of you to make it back to the rower every round!!!! You have a longer rest because I want you to push it on the row. Go get it!
Tuesday
4x
5 DL 75%+5-10lbs deadstop
10 Heavy goblet squats
12 min AMRAP
5/5 DB clean and Jerks
30 DU
10 Def pushups-use 45lb plates
30 DU
10 step ups 1×50/35 DB hold anyhow
30 DU
Week 2 of our deadlift progression. Next week will be our final week. We test our 5rm the week after. This type of strength training builds both strength and work capacity. You should be breathing hard after it. I want the AMRAP to have quick transitions from movement to jump rope. The fast transitions are what keep the HR elevated. The pushups on a deficit will help build upper body strength which will help with handstand pushups as well as overhead movements. If needed we can scale the ROM or reps to ensure you keep moving. 1 DB on the step ups will engage the core much differently than 2. This cause more activation of the obliques which are key to low back stability.
Wednesday
3x
5/5 windmills+5/5 single arm OHS
OHS 5×3 32×1 add 5-10 if you can from last week
4 sets
2AMRAP
15 KBS
10 burpees
max cal bike/ROW
rest 2 min
In order to improve our lifts, we must train them consistently. These tempo days are meant to improve technique and stability. Mobility isn’t enough, we must also be stable throughout the entire range. The wod is very simple, get to the rower or bike as fast as you can and floor the gas pedal. Days like this make you better.
Thursday
3x
10 Close grip bench press
DB rows 8/8
3rds
400m run
10 SDHP 70/53 KB
2 rope climbs
10 2xKBsumo DL 70/53
Keeping the elbows in on bench is much healthier for the shoulders. The DB rows help balance us out by strengthening the posterior shoulder. This wod should be in the 9-13 min range. I want the reps unbroken on the KB. The double KB DL work the adductors and glutes a bit more and don’t stress the low back as much as conventional DL.
Friday
2 Power clean and Jerks EMOTMx8
“Megatron”
50 wallballs 20/14
10 Clean and Jerks 135/95
We did this wod last year before the open. Its a pretty gnarly test of work capacity. There are multiple strategies here. I want you using a weight you can connect several reps together. If you are doing singles the whole time, thats too heavy. We’ll practice TNG clean and jerks in the EMOTM
