Monday 13 August
Rope climb skills
3 Power clean EMOTM x 8
800m run
12 power cleans 155/105
3 rope climbs
600m run
8 power cleans 155/105
2 Rope climbs
400m run
4 power cleans 155/105
1 Rope climb
We are going to emphasize upper body pulling strength over the next few weeks. Use the EMOTM to dial in the power cleans. For the wod, try and get the power cleans unbroken. The reps go down each round to encourage you all to push connecting the cleans. Run at 85-90%. We will scale the rope climbs either by height, laying down, or reps.
Tuesday 14 August
Back squat 3×7 75%
15 min AMRAP
16 OHL 53/35 KBx1
8 TTB
16/12 cal row/bike
Most of our squatting needs to be in the 70-80% range with a few exceptions. This allows progress without overtraining. Single limb movement correct imbalances and improve stability. We’ll mobilize the T-spine to help with the overhead lunges. Set a pace that’s a little bit slower for round 1. If you feel good, then pick it up.
Wednesday 15 August
6x100m sprints alternate with a partner
6 min AMRAP rest 3 min x 2
1/1, 2/2, 3/3…
Bar facing burpees
Deadlift 185/125
Start over on round 2 and try and beat your score.
Sprints activate more muscles and have the highest energy expenditure of just about anything we can do. They will also warmup the fast twitch muscles in the hamstrings before we deadlift. We can scale this with a 200m row or 15/10 cal bike. Breath every rep on the wod. Let that set your pace. The key to this wod is efficiency. Focus on moving well!
Thursday 16 August
3x 5/5 TGU
15 GHD situps
15 min to complete the following:
200m slam ball run 40/30
20 slam balls
20 single arm push press 53/35
20 AKBS 53/35
20 Box jump overs 24/20
100m slam ball run 40/30
10 slam balls
10 single arm push press 53/35
10 AKBS 53/35
10 Box jump overs 24/20
Max Cal on Row or bike in remaining time:)
TGU’s are one of the best movements for unilateral stability as well as shoulder stability. The idea behind the chipper is that you want to get through it with as much time on the clock as possible so you can get as many calories as you can. The overall volume of reps is low but this will really hammer the aerobic energy system.
Friday 17 August
3x 10 close grip bench
8/8 DB single arm rows
25-20-15-10
15-12-9-6
DB Front squats 50/35
Chest to bar pull ups
50 Double Unders/round
Bench is paired with DB rows to get in a horizontal push and pull. Our aim with the programming is and always will be creating balance. These body building moves have tremendous value when applied in this manner. Squatting with DB takes the front rack mobility out of the picture and puts a greater emphasis on stability. I want to see you use a weight that you can do in max 2 sets. The goal is continuous movement. If you have to break up the set of 25 in more than 2 chunks its too heavy.
