Workouts for Week of March 28 - April 2

March 25, 2016

NO 7:30 PM CLASSES

Competition Training Saturday! 

- Build up competition day endurance while learning how to properly fuel your body.
- Workout with the regular 9am class, then again at 11am & 1pm. 
- This is free for unlimited members and a $10 drop in fee for anyone else. 
*You do NOT need to skip working out on Friday to do this and you will NOT need to take Monday off afterward. These workouts will not necessarily beat you up like a real competition because this is TRAINING, not testing, your body. I will be programming workouts that challenge everyone's competition weaknesses but allow you to continue regular programming with no interruptions. 

 

 

 

Monday

12:00 for 4 sets of: (from behind the neck w/ snatch grip)

2 push press+1 push jerk+2 Overhead Squats

 

8:00 of Wallballs:

0:00 - 1:00 - As Many As Possible

1:00 - 2:00 - Rest

EMOM @ 2:00, 3:00, 4:00, & 5:00 of HALF amount of reps you got in 1:00

6:00 - 8:00 - As Many As Possible

 

*crazy competitors - shoot for 30+ in first minute to aim for 150 total

 

Group Cool down

 

Tuesday

7:00 EMOM

3 Handstand Pushups (scale for FAST reps, deficit if able) + 7 Hovering Double Overhand Grip Deadlifts

- start w/ 50% of your body weight on the bar, increase each set but do NOT exceed body weight...focus on high hips & flat back -

 

For Time: 1 Mile Run

 

*optional post-mile challenge: rest 3:00 + 1:00 ME Ring Muscle Ups

 

Group Cool down

 

Wednesday

 

15:00 to Establish a 3 Rep Max Front Squat

 

For Time:

30-20-10*

Double Unders / Singles

Toes To Bar / Kipping knee tucks

 

*every time you break AND between each exercise, immediately perform 2 pistols, scaled as needed*

 

Cool down on your own

 

Thursday 

Bar Muscle Up Drills

 

2 x 3:00 Row:

0:00 - :30 : all out ME for cals/stroke rate

:30 - 2:30 : at 6 - 8 s/m less than first :30

2:30 - 3:00 : all out ME for cals/stroke rate

 

Rest At Least 3:00 Between Set 1 & 2

 

Group Mobility

 

Friday 

Every 1:30 for 10 sets:

1 Clean and Jerk @ 80% of your MOST RECENT 1 rep max

 

6:00 Alternating EMOM

Even Minutes: 15 Thrusters

Odd Minutes: 15 Pullups

 

Saturday  - Competition Training Saturday -

FREE 9am Class
For Time:
100 KB Snatches (alternating every 10 reps)
*5 Handstand Push-Up EMOM* (regular push-ups)

FMC: 53/35# or 70/53#

 

 

11am Workout

Fenrir Mayhem's Venom of Jormungandr

http://fenrirsmayhem.com/wod-3-venom-of-jormungandr/

*DO NOT TIME CAP IT, JUST FINISH IT!*

 

 

1pm Workout

For Time: 2k Row outside in the sun

 

 

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