Jason

With one workout down we can cross off burpees and light snatches for the reminder of this Open. Use todays sessions to practise the following : Rowing, Squats (wall balls, front squats, squat cleans both using DBs and BB’s) Pull Ups, Toes to bar and double unders.

The Friday morning and lunchtime format over the Open will be using an EMOM for 20 minutes and executed at moderate intensity. Evening sessions today will be 20.2.

WOD

” Goat Day ”

EMOM 20

Odd : Choose one movement

Even : Choose another

select a rep range and work on improving efficiency for each movement.

Big endurance piece today – set a goal that is sustainable. Remember, this is a longer workout so going out too hard will impair your overall performance. The goal today is to focus on breathing and pacing.

WOD

Run 1 mile

100 Sit Ups

Run 1 mile

CAP 30 minutes

L3 : Run 800 m / 100 sit ups/ Run 800 m

L2 : Run 800 m / 75 sit ups/ Run 800 m

Strength: Repeated Effort Method – Goal: 5 challenging work sets done as a push-pull superset – quality over heavy loading.
– Conditioning: Aerobic Power – Goal: sustain 65-70% effort for the entire 15 minutes – this means you will likely need to go slower than you think. T2B should be done in 2-3 sets for the entire piece.

STRENGTH

WOD

“Water Rat ”

After an amazing 74 people signed up for the Open we backed it up with some epic performances over the weekend and today. This week we will iron out the kinks and get the body ready to rumble again by the weekend for 20.2. DON’T FORGET TO SUBMIT YOUR SCORES TONIGHT!! Well done ALL!

Strength 

In 30:00

WOD

“Johnny B-Good”

30 Front Squats (70, 45)

30 Bar Muscle-ups

CAP 10 minutes

L3 : (60/40, C2B Pull up)

L2 : (50/35, Banded Pull Up)

L1 : (KB FSQ 24/16, Ring Row)

Last big hit out before the 2020 Open starts. Then over 60 Red Skulls will be getting down to business from this Friday over the next 5 weeks. This will be FUN!

Strength 

 Box Squat: 6 x 3 @70% of Back Squat,

every 60s.

” Big Jumping Snannie ”

100 Double Under

50 DB Snatch (22.5/15)

80 Double Under

40 DB Snatch

60 Double Under

30 DB Snatch

40 Double Under

20 DB Snatch

20 Double Under

10 DB Snatch

CAP 15 minutes

L3 : (15/10)/ 50-40-30-20-10 Dubs

L2 : (12.5/8) 25-20-15-10-5 Dubs

L1 (10/6) Singles x2

Split jerk tech building to a heavy double. Then a gnarly wod that needs pacing, and having  a concrete plan on how to reserve energy, break sets of S2OH (sets of 7-10 a minimum).

STRENGTH

In 20:00

Build up to a solid double. Add some core and glute work then dial back the load and build your cardiac power.

STRENGTH

Strength: Specific Strength – Goal: Build to a challenging set over the course of 6-7 sets of 4 from a rack.
Conditioning: Cardiac Power – Goal: Be mindful of not pushing too hard or risk redlining – 75% effort and ramping up the last round to near maximal effort. Overhead squats should be capable of being done UB (light.)

STRENGTH

” Deliverance ”

In 15:00

CONDITIONING

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