Let’s make sure we are showing the coaches a competed square and having them sign off on it. If you have a goal written in the middle square, it better be on the goal board. If you PR a lift and want the bingo credit, it better be on the PR board. If you plan on coming to class 14 times in February, you aren’t going to get the square unless you have signed into Wodify all 14 times. Follow through and finish. It’s going to be worth it.
There are 11 days until the first Open workout is released. Have you signed up yet?
Warm-up
Sign into Wodify
Then, 3 rounds
250m row
10 deadlifts/front squats/strict press
250m row
10 hang cleans/front squats/push press
250m row
10 squat cleans/push jerks
Mobility
Hips and ankles, front rack and shoulders
Strength
A. Front squat – work up to a new 1RM, take 8 to 10 sets to do so.
B. Weightlifting complex – 1 power clean + 1 front squat + 1 push jerk;
2×3@40-45%
1×3@45-50%
1×3@50-55%
So the front squat is simple, spend 15 minutes working up to a new 1RM.
Then, for the complex, you have a designed rep scheme simply to prep for the EMOM. Complete the complex at each percentage. Take note of weight and form. If you need to scale the weights used in the EMOM’s below, use these weights as a guideline. Be smart, this one will get hard.
WOD
5 min EMOM
3 sets of the above complex at (135/95#)
4 min EMOM
3 sets of the above complex at (165/105#)
3 min EMOM
3 sets of the above complex at (185/115#)
These are going to get rough. EMOM complete 1 power clean, 1 front squat and 1 push jerk, x3. The weights should be challenging but getting back on the bar shouldn’t take forever. You should try to incorporate a rest. Meaning the 3 reps shouldn’t take the entire minute. Weight goes up after each EMOM without a rest, so this is going to get hard.
Accessory Work
3 rounds
10e forward to reverse lunges w/DB’s in suitcase hold
15 weighted sit-ups
