Get ready for a fun week of tests. We are working in some workouts that are themes of old open workouts as well as some good strength, oly, and gymnastics tests to get some baselines.
Monday starts off with a snatch complex where we perform 1 power snatch plus 1 squat snatch every 75 seconds for 10 sets. Then 1 squat snatch every 60 seconds for 5 sets. To finish out your hour you may say “I Need a Doctor” after completing a 7 minute AMRAP of power snatches and dubz.
Tuesday’s WOD is centered around pacing and intensity. This 25 EMOM of “Bad Intentions” is 5 rounds of max calorie rowing, max shuttle runs, max calories on the bike, max burpee box jump overs and built in rest.
Wednesday expect to test your 1 rep max on the back squat then rest for 5 minutes and perform a set of max reps at 85% of your 1 rep max for that day. Then everyone will need to get some “Ackrite” and perform a for time workout of toes to bar and kettlebell front rack walking lunges.
Thursday is gonna be fun having a running clock! First we get to build to a 1 rep max bench press, then rest and run a one mile Time Trial, then rest and finally complete the session with 30 reps for time at 80% of your previous 1 RM bench press.
Friday, handstand push-ups are up for some gymnasty practice before we get “The Recipe” to a 5 round for time of rowing for calories, thrusters, chest to bar pull-ups and lateral burpees over the rower.
Saturday we get to lift some weight in the form of a clean complex with 10 sets every 75 seconds of 1 power clean plus 1 squat clean then 1 squat clean for 5 sets every 60 seconds. Then to finish out the hour grab your partner for “Game Over” where partner 1 goes for max calories on the bike and partner 2 completes deadlifts and box jumps before switching.
“When we are no longer able to change a situation, we are challenged to change ourselves”–Viktor Frankl