Workout of the day – Monday June 5th 2023
** New 5-week cycle ** – We will be testing a 1RM clean & jerk and a 1RM snatch in the week of July 4th
Monday: split jerk & long metcon.
Tuesday: Back squat Wendler cycle – Gymnastics with focus on toes-to-bars – short metcon with gymnastics and weighlifting.
Wednesday: Endurance WOD with a targeted muscle group for muscular overload.
Thursday: Snatch balance and overhead stability – medium duration metcon with snatch variations.
Friday: Clean pulls and Anderson front squats – Short interval training mostly involving light to medium weight C&Js.
Saturday: Partner WODs with odd objects.
Sunday: Bodybuildling for upper body and core – Short metcon with primarily a mix of monostructural, gymnastics and weightlifting.
Warm up
3 rounds:
5/side KB halo each way
5/side KB sots press
5/side KB thrusters
5 plate da-vinci raises
Split jerks from blocks (15 min)
5 at 55%, 5 at 60%, 4 at 65%, 3 at 70%, 2 at 80%, 1 at 90%,
Conditioning
20 min alternating EMOM:
10 push presses 95/65 lbs
12/9 cal ski
10 pullups
3 wall walks
EVF360
Part A
20 min alternating EMOM:
10 double DB push presses 50/35 lbs
12/9 cal ski
10 pullups
3 wall walks
Part B
4 rounds for load and quality (15 min cap):
8 half kneeling single KB presses
16 single KB overhead walking lunge steps (8 steps per arm)
24 alternating plank extensions
2023 06 04