Team, Friends,
Happy April! We’ve got a great week of training ahead.
With regards to last week, I’m sure some of you who read our blog weekly noticed a few workouts that looked different from what the blog explained. Our apologies if this was problematic! Be sure to check our website and zenplanner the day you attend for the definitive version of that day’s WOD.
More importantly, I hope you understand our goal is to get the programming RIGHT, even if that involves a last minute change. We have our finger on the pulse of our community, so to speak, and we pay attention for strength and WODs that make people more tired/sore than we expected, redundant movements, and things that, despite our best educated guesses, went a bit differently than we anticipated. All of that said, it’s still our goal to make the blog your one-stop shop for understanding our programming and planning you week! Speaking of which… the week ahead:
Monday – Continued focus on the split Jerk and Olympic weightlifting, then a short WOD. We start with an E2MOM of power clean + front squat + split Jerk. The first few rounds are doubles of this complex, so keep the weight Moderate and focus on form. The final 3 rounds are singles, so your chance to stack intensity. WOD is sub-10 minutes KB Swings and AbMat Sit-Ups
Tuesday – Lots of upper body on Tuesday. Bench Press and Barbell Pendlay Row strength, then a familiar looking EMOM WOD with Reverse Lunges, bench dips, and the assault bike.
Wednesday – Contined Murph Prep. We’re doing a “half Murph” with wall-balls instead of squats (HAHA). Total running = 1600m (half Murph, duh.) Then, when you’re good and tired, we’ll do a few shoulder prehab motions.
Thursday – Double Strength Day. Thrusters! As strength! Paired with a new, but not so different variation on chin-ups. Then, Bulgarian Split Squats and a new variation on Landmine Press.
Friday – Core work up front, then a longer AMRAP with Wall Walks, Deadlifts, and Burpees. Love this WOD
Saturday – Partner WOD!! Come make friends.