Today’s training session will be comprised of 2 couplets; that means 4 total movements. Ten rounds with the first two movements, followed by a 5 minute break and then another 10 rounds with the second two movements. But today… we don’t pick the movements- YOU DO!
The reason for programming a training session like this is so that you can choose what you want to work on. You should take into account the movements you have done frequently over the past few weeks and ensure that you do NOT focus on those. Choose movements that you seemed to have missed out on based on your attendance AND movements that you KNOW you need more work in developing strength and skills.
Read the more in-depth description below and then please put some time into thinking about the movements you will choose. Once you arrive at the Hut you should write those movements down on the chalkboard so the coach and others in the class have an idea of what you each will be doing. After a group warm up you will be given some time to work on your own to warm up and choose weight and a location for your 4 movements. Sounds simple… and it is: IF YOU ARE PREPARED! Have fun.
Friday’s WOD at 7 and 9am, 3 and 5pm
Midday Open Training Hour
Choose your own adventure: skill and strength EMOMs
Part 1:
Every minute on the minute for 10 minutes of:
Evens- a barbell dynamic strength movement (NOT maximal) like back squat, OHS, shoulder press, etc.
Odds- a gymnastics movement (body weight) that is NOT one of your strengths
Work for 30 seconds and rest for the remainder of the minute.
–Rest 5 minutes and set up for:—
Part 1:
Every minute on the minute for 10 minutes of:
Evens- a non barbell weighted movement like DB snatch, wall ball shot, KB goblet swing or squat
Odds- a gymnastics movement (body weight) that complements this couplet… it fits well with the movement you will do on the “evens” For example- KB SDLHP are good with wall ball shots, pull ups are good with KB squats… push ups are NOT good with wall ball shots or KB swings are not good with KB squats
Work for 30 seconds and rest for the remainder of the minute.
Post the 4 movements you did to journals and chalkboard
