Monday
“Mass Destruction”
5 min AMRAP
3rds
7 Deadlift 185/125
7 Burpees Facing bar
Max cal Row
3 min rest
5 min AMRAP
5 Deadlift 225/155
9 Burpees Laterally over Bar
Max cal row
3 min rest
5 min AMRAP
3 Deadlift 275/185
11 Burpees
max cal row
We will be working more on our deadlift during the up coming weeks. For scaling the weight, it should go easy, med, hard. The burpee reps go up, but get easier as the end is just regular burpees. Goal is to get to the row as quick as you can without burning out then full send!
Tuesday
Push Press 5×3 2ct hold at top
“Speedy Gonzales”
12 min AMRAP
SOL carry 50/35
30 DU
6 strict pullups
30 DU
12 KBS 70/53
30 DU
Pausing helps build shoulder stabilty. This will help with all upper body movements. The goal of the wod is to move consistently for 12 min. You have to set a pace you can maintain. The only movement that should be broken up is the pullups if needed. We be mixing these in more often.
Wednesday
Front squat find 3rm
“All in”
21-15-9
Front Rack lunge 135/95
Ball slams 40/30
Toes to bar
Its time to see how all the back squats carried over to our front squat. The 3rm front squat is a good indicator of what you should be able to clean. Front rack lunges hammer the glutes and help balance out some of the L/R imbalances. This is our sprint wod of the week. Goal-do the set of 15 like its your last round:)
Thursday
Hang power snatch+hang squat snatch EMOTMx9 min work to heavy but not maximal set
“Speed Demon”
3rds
200m run
4 hang snatch 75% above (anyhow)
200m run
4 Muscle up
The EMOTM is all about dialing in the snatch. For the wod, power is ok. We want it done in no more than 2 sets. The run allows your arms to recover for the muscle ups. We will scale them today with a dip variation, jumping muscle ups, or banded muscle ups. If you don’t have them, dips are a great way to build upper body strength.
Friday
“Down the Stairs”
60 Wallballs 20/14
5 HSPU
50/35 Cal bike
5 HSPU
40 Step ups 1×50/35
5 HSPU
30 KB Sumo DL 70/53
5 HSPU
20 Power clean 185/125
5 HSPU
Lots of opportunity to build some handstand pushup strength today! Its always better for you to decide when to break stuff up, than it be decided for you:) Try and set a pace you can maintain. Short sets/short rests. On the power cleans, we want quick singles for more experienced folks, sets of 5 for newer members. Challenge yourself on the HSPU. Negatives are a great scale if needed.
