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Weekly WODs

Monday

Weightlifting

Back Squat

It's 20 rep Back Squat Month!

We are going to take a few weeks off of the 5-3-1 program to build some size and leg endurance. To do this RIGHT, you need to take about 10-12min. to build up to a HEAVY 1-2 rep squat... Then, you get only 1 shot at a 20 rep max. Choose wisely. You should feel as though you are going to fail at rep 14. This should be one of the hardest things you do in this gym. For most people you will be using around 75-80% of your 1RM. Women can do upward of 80-90% usually. You can not put the bar back on the rack. You either get it or fail. Each rep should need about 2-3 breathes at the top. if you can just bang them out, you are doing it wrong. Each week you will add between 5-10lbs.

Metcon (AMRAP - Rounds)

15min. EMOM:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 15 TTB
Min. 3) 5 Front Squats (from the ground) 185/135

For RX+ I want you to choose your own weight over 185/135. Make sure you can finish every round. Put your weight in the comments. Maybe 225/145?

Weekly update

Happy Birthday Miso

Tuesday 

Weightlifting

Split Jerk 4 Sets:
5 Split Jerks                             

immediatley into;
8-10 DB Bent Over Rows on each arm
*Sets do not count until you are at a good percentage. Should be around 70% effort for set 1.

Metcon 

(AMRAP - Rounds and Reps)

15min. AMRAP:
8 Pull-Ups

8 Alt. DB Snatch 60/40
8 Box Jumps 30/24"

Wednesday

Metcon (AMRAP - Rounds)

EMOM x 10min. (10 rounds) *Both movements in the same minute
3 Power Cleans @70% of 1RM
10 Push-Ups

score is PC weight,

Metcon (AMRAP - Rounds)

EMOM x 10min. (10 rounds) *Both movements in the same minute
12 American KB Swings 53/35
12 Air Squats

rounds 1- 12, 2-14,3-16 increase reps by 2 every round, if fail stay at last completed round


Thursday

Weightlifting

DL

EMOM x 15min.
7 Toes-To-Bar
1 DL (climbing) 90-95%
*Both movements in the same minute

rest 5

Metcon (Time)For Time: (CAP: 15min.)
18-15-12-9
Cal Assault Bike
Cal Row
Deadlifts 185/135 

 Try and hit something heavy on part 1 (Not a PR but something pretty heavy). If you aren't feeling it, then just work your form and do 5 TTB

7 TTB might get a little spicy in general, so move quick on them. You should NOT have to break. If you do, then maybe 5 is best.

Friday 

Make up WOD 

9am team series w Coach Neil 

Saturday



Sunday 

One of the Original Sunday Service (OSS) 

 coach Dougie at 9:30am

after the wod we will all be heading to the Beach 

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