“Business As Usual Until…”

Posted: November 13, 2016 in Uncategorized

Business As Usual Until…

Thanksgiving…

Business As Usual Until Thanksgiving… Every Year… We Perform An “Earn Your Bird” WOD The Day Of Thanksgiving & A “Burn Your Bird” WOD The Day After…

Both Are Brutal!!!

We’ll Let You Know The Exact Time… But We Will Host One Class On Those Days… Most Likely At 10AM…

Other Than That… Business As Usual Until  December 7th, Christmas Eve & New Year’s Eve…

Closed Christmas Day & New Year’s Day…

Then Back To Business As Usual…

ALRIGHT… HERE WE GO!!!

I’m Going To Give You The (Almost) Entire Week… Every Time I Do This… A LOT Of You Get Confused On What We’re Doing “Today”… I Really Don’t Know Why… It’s Actually Quite Simple… Especially When I Label The WODs “Monday” “Tuesday” “Wednesday” “Thursday” “Friday” “Saturday” & “Sunday”… Crazy Right?!?!

Monday:

Strength…

Using 65% Or 75% Of Your 1 Rep Max OverHead Squat…

5x5x5x5… 12 Min Time Cap…

MetCon…

12 Min Time Cap…

100 Bar Touching Air Squats

15 Toes To Bar (Rx’d: M&F… MOD: Toes To Beam…)

50 Bar Touching Air Squats

10 Toes To Bar

25 Bar Touching Air Squats

5 Toes To Bar… TIME!!!

3…2…1… GO!!!

Mando

Now The Rest Of The Week…

Tuesday:

Strength…

Using 65% Or 75% Of Your 1 Rep Max Push Jerk Or Split Jerk…

5x5x5x5… 12 Min Time Cap…

MetCon…

For A Total Of 5 Rounds:

12 Min Time Cap…

Rx’d: M-135lbs/F-95lbs…

5 Power Cleans

5 Front Squats

5 “Shoulder To OverHeads”

100 Meter Run… TIME!!!

3 Barbell Movements: 5 Power Cleans… 5 Front Squats… 5 “STOHs”…

These Cannot Be Strung Together…

Example… Your Last Power Clean Cannot Be Transitioned Into A Clean… Your Last Front Squat Cannot Be Transitioned Into A Cluster… 

Slow It Down… Break Them Up… 

Wednesday:

Strength/MetCon…

12 Min Time Cap…

For A Total Of 4 Rounds:

5 DeadLifts & 65% Or 75% Of Your 1 Rep DeadLifts…

10 Barbell Burpees

15 Hanging Knee Raises (Rx’d: M&F… MOD: Coaches Choice…)

100 Meter Run… TIME!!!

Thursday:

Strength…

You Will Have 12 To Establish A 3 Lift Comples Of:

1 Clean + 1 Front Squat + 1 “Shoulder To OverHead”

MetCon…

12 Min Time Cap…

For Time:

21 Wall Ball Shots (Rx’d: M-10Ft/F-8Ft. You Choose Weight…)

21 Med Ball Ab Mat Sit Ups

400 Meter Run

15 WBS

15 Med Ball Ab Mat Sit Ups

200 Meter Run

9 WBS

9 Med Ball Ab Mat Sit Ups

100 Meter Run… TIME!!!

Friday:

Strength… Rest Day!!!

MetCon… ???

Saturday:

8:00AM: Olympic Lifting

10:00AM: GRID WOD

Sunday: Active Rest Day… Get Out & Do Something!!!

3…2…1…GO!!!

Mando

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