This time of year is about dialing in your intensity. Learning how to push with the time frame your given. If your trying to build out an engine, get a 5 lb PR, or become a different athlete your off track. The tools you have are what they are. Does that mean no more weakness work? It means way less weakness work. Position, technique and long slow cardio is great for weakness but even too much of that can become a bad thing.

Remember you are going to be tested on one 15 minute metcon per week. 75 minutes total over 5 weeks. You don’t need volume. Tuesday and Wednesday are just programmed as class plus 15 minutes or less of weakness and mobility(I’m recommending ROMWOD each day but thats up to you).

Warm Up:
Chill 4 Min row
into 6 min emom
Even: 20/15 Cal Row
Odd: 10 Push ups

Mobilize as Needed

Test workout: 10 min AMRAP
50 Lateral Burpees Over the Bar(OPEN STANDARD)
40 Overhead Squats 95/65
30 Toes to Bar (Note split time after ttb)
20 Bar Muscle Ups

Weakness or Class:

Push Jerk

Build to heavy 5 over 15 minutes. Avoid press-outs and non-Jerk movements.

WOD: 18 Min Clock alternating every 3 minutes with a partner
5 shoulder to overhead 115/75
10 deadlifts 115/75
15 box jumps 24/20

Sunday, January 28th, 2018 at 11:29 am / Competitive