Blog Week of 3-15-2021

Quote of the Week 3-15-2021

“Be tolerant with others and strict with yourself.”

NEWS

Wall walks and doubles for 15 minutes?  Okay OPEN we accept your challenge.  Despite maybe less than ideal programming we had SUCH a blast this Saturday.  The next two weeks will see more of the same- Open WODs in place of our Monster Mashes.  I personally got my second dose of the vaccine Friday night so any shoulder movements weren’t necessarily in my wheelhouse.  Oh well!  Let’s make the best of and finish out this very strange year.  There is some light at the end of the tunnel now, thank goodness!

PROGRAMMING

Things are getting very spicy this week.  We get to play with some EMOMs as well as PR our mile run and 1000m rows.  These metrics are so important to record and tell your Coaches some really valuable information about where your training, your central nervous system, and your metabolic conditioning is at.  Record these numbers in your Zen Planner account- we will need them in the coming weeks.  Also, since the Open will be…different this year, I have decided to just give you the good stuff on our Metcons.  These bad boys are NO joke!

HERE WE GO!

Monday

Strength

EMOM 12

Even: 5 Strict Pull-ups

Odd: 10 DB Pull-overs

Metcon

“Lucky Se7en”

7 Rounds

7 Power Snatches (95#/65#)

7 CTB

7 Box Jumps

Tuesday

Skill

PR Your Mile Run

Metcon

AMRAP 18

100m Sprint

3 Burpee-T2B

3 Reverse Burpee-T2B

20 Second Plank

Wednesday 

Strength

EMOM 12

Even: 5 Front Squat (AHAP)

Odd: 10 Walking Lunges

Metcon

“Unlucky 13”

3 Rounds

13 Clusters (95#/65#)

13 DB Swings (50#/35#)

13 OHS

Thursday

Skill

PR Your 1000m Row

Metcon

21 Cal Row

15 Devil Press- Box Step Overs (35#/20#)

9 MU

15 Devil Press- Box Step Overs

21 Cal Row

Friday

Strength 

EMOM 12

Even: 5 Bench Press (AHAP)

Odd: 10 Box Dips

Metcon

AMRAP 5

As many Doubles as possible

Every break = 5 HSPU

AMRAP 5

As many Doubles as possible

Every break = 5 Ring Dips

AMRAP 5

As many Doubles as possible

Every break = 5 HR Push-ups 

Share