Monday
TTB skills
Back squat 3×10 70%
“Lucky 13”
13 min AMRAP
13 TTB
13 American KBS 70/53 or 53/35
13 lateral box jump overs 24/20
Conserve the grip on the TTB. I would consider breaking them up in 2 sets even if you are good at them. This will allow a more consistent pace. The KBS will tax your grip more than you might think. Scale the height of the box so you can safely move laterally. We don’t work on lateral movement enough and it is paramont to improving coordination and balance.
Tuesday
Power cleans 3 EMOTMx7 min 60-80%
“The Chief”
3 min max reps
3 power cleans 135/95
6 Pushups HR
9 Air squats
rest 1 min
5 sets
This wod is designed to be a sprint for 3 min. The reps are low enough to promote quick transitions. The power cleans and squats should be unbroken, the pushups are the x factor. You make the money moving quickly from one to the others. The transitions add to the heart rate spike. Try and beat your score each round.
Wednesday
5 press+5 push press 4 sets(from floor)
Bar muscle up skills
“Action Jackson”
50 abmat situps
Run 600m
5 Bar muscle ups
40 Jumping lunges
30 Push press 95/65
20 cal row/bike
10 strict pullups
Run 400m
5 Bar Muscle ups
20 Jumping lunges
15 Push press 95/65
10 cal Row/bike
5 strict pullups
50 ab mat situps
We are going to start adding in more bar muscle ups. We have done lots of toes to bar and pullups so this is the next step. The kipping motion here will also carry over to the high rings. This chipper is set up so that you can maintain a fast pace the whole time. Don’t ever go to failure on muscle ups. It will take exponentially longer to recover. Try the best you can to get each movement in as few of sets as possible. Run hard!
Thursday
“The 3 Amigos”
AMRAP 5:
50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 3:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 3:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees
Roll glutes and low back
This is some solid interval training today. the wall balls are meant to fire up the heart rate and make the other movements much harder. This allows us to deliver an effective cardiovascular punch without a crazy amount of reps. Each set of deadlifts should be scaled so that you can get at least 1 set unbroken.
Friday
Dbl under skills
1 cluster+2 thrusters EMOTMx6
Open wod 17.5
10 rounds for time of:
9 thrusters, 95/65 lb.
35 double-unders
This is a retest of the final open wod last year. It combines the thruster with the DU, which is an example of moving a load a large distance along with a high rep movement. This taxes the anaerobic and aerobic systems massively. All thrusters should be unbroken. The weight is meant to be light. scale it if needed. The EMOTM is merely to help with the transition from the floor. Try and beat your score from the open!
Tuesday lifting
Snatch 2×2 90%
Back squat 3×2 87%
snatch pull 4×115%
3×20 GHD situps
Thursday lifting
Clean and Jerk 2×2 90%
Front squat 4×1 95%
GHD Russian twists 15/15×3
Saturday
Snatch 3×1 95%
Back squat 2×2 90%
4x-2cln pulls+cln 85%
Good mornings 3×8
Vups 3×20