Monday 15 January
Strength
3 Sets of:
Front Squat x 8 @ 70%
Rest exactly 2 minutes between sets.
MetCon
“Ohana Means Family”
3 Rounds for Time of:
35 Wall Balls 20/14
15 Knees-to-Elbows
50 Double Unders
Jumping back into Front Squats this week at a moderate load. Knock out all three sets at 70% and be very aware of the clock so you take exactly 2 minutes of rest between sets. Strictly adhering to rest periods and tempo allows us to utilize a mechanism called ‘time under tension.’ This will not only allow for more strength gains, but more muscular growth as well.
We have a lot of reps in today’s MetCon. This is a good chance to practice different partitioning strategies (aka how you decide to break up your reps). If you were thinking of going unbroken on a movement, Double Unders would be the one I recommend. If you can knock out the Wall Balls in two sets (e.g. 20 + 15) and the Knees-to-Elbows unbroken or in two sets as well (e.g. 10 + 5), then you will have a very good time on this workout. Your heart rate will be very high going into that second round. Get comfortable with that feeling and push through those movements!
Tuesday 16 January
Strength
EMOM for 8 minutes of:
[Power Clean & Jerk] x 2
Build to a heavy set over the eight rounds.
MetCon
“Pull The Lever Kronk!”
For the following conditioning, you will complete as many rounds and reps as possible in 3 minutes of the set reps of Clean & Jerk at each weight, then complete as many Bar-Facing Burpees over the Barbell as possible in the remaining time. Rest 1 minute between rounds.
AMRAP in 3 min, then rest 1 minute for the following:
Round 1 – 10 Clean & Jerks 135/95, then Max Reps of Bar-Facing Burpees over Barbell
Round 2 – 8 Clean & Jerks 155/105, then Max Reps of Bar-Facing Burpees over Barbell
Round 3 – 6 Clean & Jerks 185/125, then Max Reps of Bar-Facing Burpees over Barbell
Round 4 – 4 Clean & Jerks 205/135, then Max Reps of Bar-Facing Burpees over Barbell
Round 5 – 2 Clean & Jerks 225/155, then Max Reps of Bar-Facing Burpees over Barbell
Two Power Clean & Jerks today for our strength portion. The early rounds are a good opportunity to practice some barbell cycling while the weight is a little lower. If you plan to go heavy, go for singles and focus on technique. If you plan to go Rx for the WOD, work up to, or at least close to, that final heavy weight of 225 or 155.
The MetCon today is five different rounds of three minutes of work. You will start with the specified reps of Clean & Jerks, then complete as many Bar-Facing Burpees over Barbell as possible in the remaining time. As you can see, the weight for the Clean & Jerks increase, but the reps decrease. Ideally, you want to get to the Burpees in the same amount of time, or less, than the previous round. With only one minute rest between rounds, fatigue may set in early so stay focused when you get to those Burpees and don’t give up on yourself. This is a mental WOD today.
Wednesday 17 January
Strength
5 Sets of:
Overhead Squats x 2 @ 32X1
Go as heavy as possible without compromising the tempo or your technique.
Rest 90 seconds to 2 minutes between sets.
MetCon
“To Infinity…and Beyond!”
4 Rounds for Time of:
500m Row
12 Overhead Squats 135/95
We start today with five sets of tempo Overhead Squats. Like I said about the rest intervals on Monday’s strength portion, tempo will also help build strength and muscle through time under tension. Build over the five sets but once you feel your technique get funky or have a hard time staying strict on the tempo, stay at that weight for the rest of the sets. The tempo and positioning are more important than weight.
The MetCon is a four round couplet of Rowing and Overhead Squats. This workout looks simple but do not underestimate it. The Row is a decent distance so it won’t be quick. I would recommend not going hard on the Row out the gate because it is followed by a decent number of Overhead Squats at a moderate-heavy weight. You will be taking the barbell from the ground so figure out whether you are planning to use the power snatch or power clean & jerk technique to get the barbell overhead. The power snatch will be a lot faster but requires a lot more energy and strength. The power clean & jerk to the back-rack position to the overhead squat takes a little more time to get in position but saves a little more energy. Regardless of the technique you use, twelve reps is a lot to hit unbroken so if you need to rest, drop it into the back-rack position to save time and energy.
Thursday 18 January
Strength
EMOM for 8 min of:
Dead-stop Deadlift x 2 @ work up to 80%
MetCon
“Hakuna Matata”
4 Rounds for Time of:
400m Run
7 Deadlifts 245/165
4 Muscle Ups
It’s been awhile, but Dead-stop Deadlifts are back! We go through a quick eight minute EMOM of only two Dead-Stop Deadlifts, building up to our 80%. As always with dead-stop, make sure you fully reset at the bottom between reps. If you can, challenge yourself and use a double-overhand grip without the hook grip in order to build grip strength as well.
Another four round WOD for today. Yesterday we have moderate weight and higher reps, today is the opposite with heavy weight and lower reps. Those deadlifts will get heavy quick so I advise using an over-under grip on the bar. We included Muscle Ups just to make it that much more fun and exciting. If you don’t have Muscle Ups yet, don’t fret, we will have a scale down for the movement. If you have your Muscle Ups, practice stringing these together. Even if you’re only getting doubles, 2 + 2 is better than 4 singles!
Friday 19 January
Strength
5 Sets of:
Push Press x 3
(2 second pause at the top of the press)
V-Ups x 15
Rest as needed between supersets.
MetCon
“Dragon, Not Lizard”
Complete the following for time:
50 Russian Kettlebell Swings 70/53
50 Thrusters 75/45
50 cal Bike/Row
We start this lovely Friday with five sets of three push presses with a two second pause at the top of each rep. Make sure you focus on good positioning with your dip and are aggressive with your drive. The two second pause at the top of the push press is to help improve overhead stability. Remember to squeeze your butts, get your hips under your body and not let your ribs stick out.
Our WOD for today is a straight three movement chipper. The Russian Kettlebell Swings are a little heavier so it may take a little bit of time to get through it, but the Thrusters are a bit lighter than we normally do so try to hang on to the bar and knock out bigger sets on the Thrusters. Once you get on the Bike or Rower it’s all out for those 50 calories. Grip and Rip, baby!