Monday, March 6th
Strength/Skill:
EMOTM for 12 Minutes of:
Power Clean x 2
Metcon:
4 Rounds of Max Reps:
1 Minute Row/Bike
1 Minute Power Cleans (115/75)
1 Minute V-Ups
Rest 1 Minute
This is meant to train high reps max effort high heart rate. We want a complete minute of effort each rd. Go lighter on the cleans if you need to do so.
Tuesday, March 7th
Strength/Skill:
EMOTM for 8 Mnutes of:
2 Snatches (work up to little heavier than the wod weight)
Metcon:
10 Ring Muscle-Ups
100 Doubleunders
20 Squat Snatch (135/95)
100 Doubleunders
10 Ring Muscle-ups
The EMOTM is purely meant to warm you up for the wod. This is an upperbody muscular endurance wod. The snatch weight should be light enough that you could connect a few, but heavy enough that you can’t connect more than 5 in a row. This will help with wods that require lifting with a high HR
Wednesday, March 8th
Strength/Skill:
Tempo Front Squats 4×3 @ 80%
(tempo 32×1)
Metcon:
12 Minute AMRAP of:
1/2, 2/4, 3/6, 4/8, 5/10….
HSPUs
Front Rack Lunges (155/105)
For the FS, hold yourself accountable on the tempo. This increases time under tension during weak points in the lift and will make you a lot stronger. This is meant to tax the core as well as the upper body. Work outs like this will help fix issues such as back rounding on other lifts and/or knees rolling in.
Thursday, March 9th
Strength/Skill:
3 Sets of:
Bulgarian Split Squats 8L/8R
GHD Sit Ups x 15
Metcon:
“Championship Helen”
Partner Style
5 Rounds for time of:
400 Meter Run (run together)
21 American Kettlebell Swings (53/35)
12 Strict Pull Ups
We are going towards longer time domains today. This is one of my all time favorite WODs. Its straight up aerobic capacity. The movements here don’t require a lot of strength or skill. You will have to pace the run a little bit. This is a whole new ball game compared to 3 rounds.
Friday, March 10th
Strength/Skill:
Complete 4 Sets at 60-70% of Press:
Press x 3 + Push Press x 3 + Push Jerk x 3
Metcon:
50 Wall Balls (20/14)
50 Toes to Bar
50 Wall Balls (20/14)
1K Row
This is a sprint wod on the wall balls and requires pacing on the TTB. The WB will tax your grip. If you can do 20-30 TTB in a row, get as many as you can. If you can do less than 20, break it up in manageable chunks. 10-9-8-7-6-5-5 is 50 reps. The row will help decrease some of the soreness from the Wall Ball.
Saturday, March 11th
Open WOD 17.3
Sunday, March 12th
0900 – Community Class
1000 – Monster Mash/Open Gym