4.13 - 4.19

 

Behind The Curtain

This week we will be continuing our trend of short ,intense , and strength based metcons. We will be maxing out our strict press and back squat on Saturday it is vital that you have an up to date PR. If you cant make it Saturday try and make it up on Friday at open gym or any other day .


MONDAY

STRENGTH

Focus on the quality of each rep . Pick a weight that is challenging but will allow for proper form.

Back Squat

3-2-3

Bench Press

3-2-3


WOD

GREEN

3 Rounds For Time

12 Front Squats at a challenging weight

15 Hand release pushups


BLACK

3 Rounds for time

10 Front Squats  225/135

20 Pushups

 

WEDNESDAY

Strength

Focus on the quality of each rep . Pick a weight that is challenging but will allow for proper form.

Dead Lift

3-2-3


WOD

GREEN

5 Rounds For Time

20 Pushups

10 Strict Press at a challenging weight


BLACK


 3 Rounds For Time

21

Hand Stand pushups

Ring Dips

Pushups

REST 5 Minutes  

 

THURSDAY


STRENGTH

GREEN

6 Super Sets

5 Bent over rows at a challenging weight

10 Ring Rows


BLACK

6 Rounds

Must be unbroken

3 Weighted Pullups

5 Strict Pullups

7 kipping Pullups


WOD

GREEN

12 Minute EMOTM

Minute 1 - 10 Box Jumps

Minute 2 - 10 Burpees

Minute 3 -10 V-ups


BLACK

12 Minute EMOTM

Minute 1 -14 Chest to bar

Minute 2 - 8 Burpee Box Jump 30/24

Minute 2 -14 Toes to bar

 

SATURDAY

FIND YOUR 1 REP MAX BACK SQUAT AND STRICT PRESS

WE WILL BE USING THESE NUMBERS FOR OUR STRENGTH PROGRAM STARTING IN MAY SO IF YOU CANT MAKE THE GYM ON SATURDAY TRY AND MAKE THIS ONE UP !


SUNDAY


STRENGTH

From the Hang

5 sets of 2 Snatch High Pulls +1 Power Snatch at a moderate weight


WOD

GREEN

15-10-5

Over head Squat at a challenging weight

Power Snatch

Pullups


BLACK

9-7-5

Squat Snatch 135/95

Strict Pullups

Rest 3 Minutes

7-5-3

Squat Snatch 155/105

Chest to bar

Rest 3 Minutes

5-3-1

Squat Snatch 185/115

Muscle ups