Monday 22 January
Strength
5 Sets of:
Front Squat* x 7 @ Build to today’s heaviest set
*Taken from the floor.
MetCon
“An Offer He Can’t Ref
use”
Complete the following for time:
800m Run
30 “Curtis P”* 115/75
1000m Row
*”Curtis P” is 1 Power Clean + 2 Alternating Lunges
Changing it up today by taking the Front Squats from the Floor. Obviously you will need to Clean the weight in order to initiate these squats. Squat or Power Cleans are both acceptable, with Squat Cleans being more efficient because standing the bar up from the Squat Clean will count as your first squat. You’re building to today’s heaviest set over 5 sets so you have time to make moderate jumps.
No better way to start the week than with a little Curtis P in your lives. The weight is on the lighter side so once you get back from your Run, make the effort to get that first rep started quickly. Your Lunges can be either forward or reverse, but I personally prefer reverse Lunges when I have a front-racked barbell because it is easier for me to keep my chest up going through the range of motion of the movement. Your glutes will be a little toasty going into that Row but hunker down and fight for a good pace. Use those legs and drive through your heels!
Tuesday 23 January
Strength
5 Sets of:
Push Jerk* x 3
*with a 2 second hold in the receiving position
MetCon
“A Dish Best Served Cold”
Complete the following for time:
100 Double Unders
then…
10, 9, 8, 7….1 reps of:
Push Jerks 135/95
Toes-to-Bar
then…
100 Double Unders
Last week we worked on Push Press with a 2 second hold at the top, today we move on to Push Jerks with a 2 second pause in the receiving position. This will teach you to stabilize that receiving position as well as get more comfortable here before you recover. The more comfortable you are in this position the more efficiently you will be able to cycle reps and the more weight you will be able to lift.
The WOD today is a combination of Push Jerks and Toes-to-Bars with a Double Under Buy-In and Cash-Out. The Double Unders at the start will get your shoulders a little toasty for those Push Jerks and Toes-to-Bars, the Double Unders at the end will be a mental test of how long you can hang onto the movement. This Countdown Rep Scheme can be deceptively challenging if you start out too hot. If the weight is a little heavier for you or you are not as fluid on the Toes-to-Bars, you will benefit a lot more from breaking up the bigger sets at the start. Once you get down to the set of 5 reps and under you want to hold onto the bar.
Wednesday 24 January
Strength
EMOM for 8 minutes of:
Power Snatch + 2 Overhead Squats
Build to today’s heaviest set
MetCon
“Luca Brasi Sleeps with the Fishes”
AMRAP in 25 minutes of:
200m Run
2 Overhead Squats 95/65*
*Taken from the floor. Start at 95/65 and add 10 lbs per round.
The EMOM in our Strength portion is more of a primer for the WOD. The WOD is a longer AMRAP with increasing weight for the Overhead Squats. Although the weight jumps by only 10 lbs per round, some of you may run into the problem of getting to a heavier weight than you are able to Power Snatch. At this point switch to your Clean and Jerk to get that bar to the back rack position, then snatch-grip push press it up from there for your Overhead Squats. If you fail your first rep of the Overhead Squat twice in a row, drop the weight down to the previous successful set and redo that set. You may move back up in weight if successful.
Thursday 25 January
Skill
Bar Muscle Up Skills
MetCon
“I Don’t Like Violence”
AMRAP in 10 minutes of:
4 Bar Muscle Ups
8 Deadlifts 225/155
12 Box Jump Overs 24/20
-Rest 5 minutes-
AMRAP in 10 minutes of:
12 Ball Slams 40/30
12 Ring Push Ups
12 Jumping Lunges
We will spend a decent amount of the hour today to work on Bar Muscle Ups skills. If you have a strong enough kip and you are close to getting a Bar Muscle Up, then please pay attention to the coach’s tips and progressions. If you need to work on getting a more powerful kip, or lack the upper body strength to finish the pull to the bar/press out of the bottom of a dip, please focus on a separate set of tips and progressions from your coach.
The MetCon today is two 10 minute AMRAPs separated by a 5 minute rest. As you can see, the movements between the two AMRAPs are very different, that means you should approach these AMRAPs with different strategies. The first AMRAP is more skill-oriented with a heavy barbell movement thrown into the mix. For this one, if you can’t consistently get the Bar Muscle Ups or Deadlifts unbroken, think about how you are going to partition the reps and be disciplined on your rest. Look at that clock and hold yourself accountable to a set time of rest every time you need it. The second AMRAP has very simple movements with more reps total. This is way more aerobic. You won’t have any\ natural rest between movements other than your transition time from the different stations. Get an aggressive pace going from the start and put that mental toughness to work as you try to maintain that for the entire 10 minutes.
Friday 26 Jy
Strength
3 Sets of:
Single Arm Dumbbell Strict Press x 10
GHD Sit Ups x 15
MetCon
“Fight Gone Worse”
1 minute of Max Reps for each of the following movements:
Wall Balls 20/14
Dumbbell Snatch 50/35
Burpees over Dumbbell (Open Standard)
Parallete Leg Shoot Thru
Rest 1 minute
Repeat for a total of 3 Rounds.
Accessory work for today’s Strength portion. Warm yourself up to a moderate-heavy working weight for the Single Arm Dumbbell Strict Presses. You want to go heavy enough to challenge your shoulders, but not so heavy that your overall stability is compromised.
The MetCon is the same format as the “Fight Gone Bad” WOD but with different movements. The Coach will demo the Parallete Leg Shoot Thru before the workout but it’s a very simple movement. You start in a hand plank holding onto the Paralletes (a reverse hollow body is ideal here) then jump your legs in front of you while constantly pressing down on those Paralletes with your hands. To finish the rep you kick you legs back into the starting position.
