12.1 - 12.7

MONDAY

The goal of todays WOD is to work on being able to complete high volume sets without having to partition the reps. As the week’s progress and the open gets closer we will gradually decrease the amount of time allotted to rest and recover between rounds. In the long run it will increase our endurance and allow for larger unbroken sets .

STRENGTH

BLACK

5 Sets

Chest to bar Chin up Ladder

1 rep +1 second hold , 1 rep + 2 second hold…….go until failure

Rest 90 seconds and repeat
 

GREEN

Bent Rows
5×8  same weight across

SS W/ 12 ring rows

WOD

GREEN

4 Rounds

30 Unbroken Wall Ball Shots 20/14

Rest 45 seconds
 

BLACK

3 Rounds

50 Wall Ball Shots 20/14 + 15 Box Jumps 24/20

Rest 60 Seconds
 

TUESDAY

Today’s EMOTM is designed to build both explosiveness and endurance in our posterior chain . These gymnastic movements coupled with heavy barbell movements put varying but constant load on all aspects of our posterior from our lats being used in the pull-ups to keeping them engaged when performing a clean.

Double Under Skill Work

If you are proficient in double unders and can string over 100 unbroken reps together practice triple unders .
 

WOD
GREEN

20 Minute EMOTM

ODD- 12 Ring Rows

EVEN- Power clean +Hang Power Clean + Hang Squat Clean (Pick a challenging weight that will allow you to maintain form

BLACK

20 Minute EMOTM
ODD- 4 Strict Pullups + 3 Muscle ups  ( Try and complete all 7 reps as an unbroken complex )
EVEN- Power clean +Hang Power Clean + Hang Squat Clean  ( Perform the Complex between 80-85% of your 1 RM clean )
 

WEDNESDAY

Fight Gone Bad was designed to simulate the rounds in a fight; this is a pure metcon style WOD. The weights are light so you can MOVE FAST! As we continue to gear up to the open more WODs of this style will be programmed.

WOD 
FIGHT GONE BAD

Three rounds of:
Wall-ball, 20/14 (Reps)
Sumo Dead lift high-pull, 75/45 (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/45 (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

GREEN – Use an Empty Bar (45/35) for all barbell movements.

THURSDAY

Today’s WOD is a triplet of 3 movements of varying difficulty and speed. The workout is designed to be both a fast metcon and work on our strength. Performing large sets of toes to bar as well as moving a moderate snatch load while being pre fatigued will cause significant muscle activation. GAINZZZ

STRENGTH

Over Head Squat

5×3 same weight across

w / 3 second pause in the bucket

SS w/ 10 Alternating HEAVY weighted lunge steps 
 

WOD

GREEN 
50-40-30-20-10

DU Attempts
25-20-15-10-5

Knees to elbow
5-4-3-2-1

Hang Snatch (pick a weight 5-10 lbs out of your comfort zone )

BLACK 
50-40-30-20-10

DU
25-20-15-10-5

Toes to bar
5-4-3-2-1

Snatch 155/115

 

SATURDAY

Today’s WOD similar to Mondays we are performing intervals of 4 very common gymnastic movements. The 3 minutes of recovery is to allow you to perform large sets of each movement (the goal being to go unbroken). Performing larger sets instead of breaking up the rounds into multiple sets of smaller reps will allow us to train in a higher rep range than we normally would.

WOD

GREEN

4 Rounds

12 Pullup NEGATIVES

30 Pushups

40 Situps

50 Air Squats

Rest 3 Minutes
 

BLACK

BARBARA

5 Rounds

20 Pullups

30 Pushups

40 Situps

50 Air Squats

Rest 3 Minutes

 

SUNDAY

Today’s WOD is short and heavy we will be moving heavy loads with an elevated heart rate . This workout is designed to be a heavy sprint so if you need to scale it scale as heavy as possible while maintain form do not under shoot the weight. Again the goal is to perform each movement unbroken.

 

STRENGTH

BLACK

30 Muscle ups For Time

ONLY SETS OF 5 COUNT

GREEN

50 Dips For Quality
 

WOD

GREEN

3 Rounds

12 DL

9 Hang Power Clean

6 Push Jerks

Pick a challenging weight that will allow for movements to be performed unbroken

 

BLACK

3 Rounds

12 DL 185/135

9 Hang Power Clean 185/135

6 Push Jerks  185/135