**New Programming** Monday, February 4th
Over the course of this cycle you will be challenged with a wider variety of workouts. You will see more EMOMs (every minute on the minute), more intervals, shorter AMRAPs (as many reps as possible) that will incorporate rest periods but you will have to repeat multiple times for pacing, as well as your standard “for time” and medium to longer AMRAPs for conditioning. By throwing in a greater variety of conditioning workouts, your body will be forced to adapt, using more oxygen quicker for shorter, intense workouts and less oxygen at a more steady pace for the longer workouts. Forcing your body to adapt is one of the best keys for growth.
Finally, we will continue to incorporate a strength/skill portioning to the programing at least 3-4 times a week. You will see a lot of your old favorites in the squat, deadlifts, and presses, but with some of the variation that we began to introduce in the last month or two. We will work to increase muscular endurance by altering the movements with tempo, pauses, and shorter rest periods as well as incorporating more body weight progressions to work towards skills such as pull ups, hand stand pushups, and muscle ups. We have trained a lot for strength in the past months, now we will focus on the endurance needed so that you can hit those same big lifts in a workout while you are breathing hard. -Craig
Test: 2,000 Meter Row
WOD:
Clean & Jerk complex
5 sets
1 hang squat clean +
1 push jerk +
1 full squat clean +
1 push jerk
*If you are comfortable with split jerks the 2nd push jerk can be a split jerk*