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Hey Athletes! Sorry for the late post on the preview for the week but here it is! Back to a volume week. Also just a quick reminder that tomorrow is the start of the new weightlifting program as well the modified skills class schedule. Please check the posts below for details. Ok here we go! Monday – Deadlifts for strength. This week we move to a 4×4 for all strength work. These should be heavy! Sets followed by kipping dip practice. The WOD is a partner style workout, a little more on the technical side with HSPU, K2E, and Box Jumps. Find that partner that will push you! Tuesday – This is our Oly day this week. Lots of building percentage work to help build consistency. If technique isn’t feeling dialed in then lower the weights if needed. The WOD is a dirty Fran like burner with clusters and pull ups, this was a good one! Wednesday – Back Squats for strength, again a heavy 4×4. Sets followed by seated box jumps. Less reps than last time so try and go taller. The WOD is going to be a grip burner, an AMRAP with DB hang cleans, DB lunges, and DB burpees. Can anyone do it without setting the DB’s down?!? Thursday – This is our skill day this week. More muscle up practice and then some EMOM work to continue working those MU’s. There is also a focus on midline work in the EMOM with GHD sit ups and alternating supermans. The WOD is a 1,000m row test, its been a while since this has been tested, time to PR! Friday – Strict Press for strength, another 4×4 for some heavy presses. These will be paired up with DB/KB Bent Over Rows at a moderate load. Followed by a bodyweight chipper style workout with DU’s, running, and DB snatches. Get after that strength work this week!
Hey Athletes! This week starts the new cycle. Shifting the focus around a little bit. A couple of things to expect is more strength work and an Advanced athlete option for WODs now as well. I hope you guys find the strength work fun and engaging and I hope the WODs push you! Here we go! Monday – Starting off the week with going for a Front squat 5RM. You will have 5 sets to establish this max. The WOD is a simple leg burner with running and DB Squat cleans. Tuesday – Lots of dip development this day. We worked static stability training last week, this week we get into negatives. As well as dip shrugs, a fun pull up complex and some gymnastics style core work. The WOD is a power focus conditioning EMOM with power cleans and box jumps. Wednesday – We have a fun snatch complex lined up going for max effort. Beginner athletes should work to mod weight and just keep it there for technique practice. The WOD is a bodyweight burner of an AMRAP with DU’s, Row, and burpees. Thursday – Hitting another squat day today. This time more focus on volume to build strength. Back squat 10×3 on a 2 min interval. The WOD has a classic 21-15-9 rep scheme with American swings, sit ups, and push ups. There is plenty of scale up options for those who want to push themselves on this one. Friday – Some more EMOM work with Oly and skills. Dip pause + Split Jerk (pause in split) on one min and kipping T2B the other min. Focusing on position for the jerk work with the dip pause and pause in split. Choose a rep count for the T2B work that allows you to maintain consistent technique. WOD is a tough interval style workout with front squats, push press/jerk, and running. Try to stay unbroken and push those rounds! Have fun this week!
Check out the pics of everyone getting their fitness on during 16.2! Thanks to all the athletes, friends, family, judges, plate change pit crew members, photographers and coaches/owners. 2 down, 3 to go!
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