Monday, June 5th
Strength/Skill:
EMOTM for 8 Minutes
Snatch x 1
Metcon:
AMRAP in 20 minutes
200 Meter Run
2 snatches @ 50%
add every round
-if you fail go back 2 rds and max rds in remaining time
This is the retest. Use the beginning to focus on mechanics. Don’t go super heavy on the EMOTM. Dial in the lifts. focus on pulling under fast! Thats what will keep you hitting lifts when you are tired.
Tuesday, June 6th
Strength/Skill:
Back squat 3×6 @75%
Met-Con:
3 rounds
14 Goblet lunge 70/53
12 Toes to bar
50 Dbl under
25 abmat situps
This is less volume for a reason. Monday and Wednesday are retests so today will get the HR up but not fry you for the rest of the week. Focus on the TTB and Dbl unders. Use today as a chance to move better. Try and get a few more TTB or Dbl unders each round before you scale.
Wednesday, June 7th
“Fight Gone Bad”
3rds
1 min max reps each
Wall balls 20/14
Sumodeadlift high pull 75/45
Box Jumps 24/20
Push Press 75/45
Row calories
rest
This is a retest for this cycle. Time to see how much you’ve improved. Don’t game it, go hard!
Thursday, June 8th
Strength/Skill:
“Big Clean Complex”
6 Sets:
High Hang Squat Clean –
Hang Squat Clean –
Squat Clean –
Push Press
High Hang Squat Clean –
Hang Squat Clean –
Squat Clean –
Push Jerk
High Hang Squat Clean –
Hang Squat Clean –
Squat Clean –
Split Jerk
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds
Total change of pace today guys. For those of you that think that this won’t get your HR up, you are in for a rude awakening. This will be our strength benchmark for the next cycle. You can’t drop the bar. Be smart in your attempts and use your rest wisely. Yes, you must be strong, but this is more a test of how strong you are when tired. Lets see what you can get.
Friday, June 9th
Strength/Skill: kipping pullups
American swing review
Met-Con:
“Championship Helen”
5rds
400m run
21 KBS 53/35
12 pullups
Okay guys, this is one of those times where you have to work on all the stuff that no one posts on instagram, because it will make you better. For the swings, its all about not overextending the lower back. American really means as high as you can with good back mechanics. The coaches will go over this, This wod is meant to test aerobic capacity. 3 rds is a sprint, 5 requires smart pacing. Its all about setting a pace on the run you can hold.