Announcements
June 1st: Nutrition Challenge begins
June 3rd, 3pm: Birthfit Workshop, more info here, also talk to coach Jaclyn
July 14th: Civil War, more info here
Programming Note
The next four weeks will feature at least one workout that will be focused on developing aerobic capacity, often in the form of an interval workout. These will typically be mono-structural, so something like running or rowing. The trick to interval workouts is to bring the intensity and try to maintain your pace.
Tuesday 5/29
Strength
Push press 5×5
Metcon
AMRAP 10:
10 hang cleans (115/75)
8 push press
10 burpees over bar
Squat or power cleans allowed
Wednesday 5/30
Metcon
AMRAP 16:
30 Double Unders
15 Wall balls (20/14)
30 Double Unders
15 Kettlebell Swings (53/35)
Finisher
3 rounds (not for time):
12 ring or bar dips
20 GHD sit-ups*
*Sub v-ups or ab-mat sit-ups
Thursday 5/31
Strength
Front squat 5-3-1-5-3-1
Second wave (of 5-3-1) heavier than the first
Metcon
AMRAP 9:
11 double KB clean (53/35)
10 alternating KB thruster (53/35)*
9 double KB deadlifts
*The thruster is performed holding two KBs (one in each arm) but only one arm is pressed overhead. Alternate arms each rep.
Friday 6/1
Metcon – Nutrition Challenge WOD
2 rounds for time:
500m row
8 burpee box jump overs
0.7 mi bike
8 burpee box jump overs
400m run
8 burpee box jump overs
The row, bike, and run are interchangeable if equipment is limited in a large class. If you are unable to make it today, try to make up this WOD during open gym in the next couple of days.
Extra Credit
3 rounds (not for time):
Max unbroken HSPU (strict or kipping)*
10 barbell rows (choose challening weight)
Movement substitutions
*10 DB strict press (choose challenging weight)