I’m sure as some or most of you know the Functional Fitness Open is right round the corner. Don’t worry it is literally 2 months away, so take a breath and RELAX. With that said we’re going to transition some of our primary focus from a strength stimulus to more of a metabolic “engine” stimulus. This DOES NOT mean we’re not going to get stronger and increase all our lifts. Just want to give everyone a heads up to make sure we’re all on the same page. If you have any questions please let us know.
Essentials
| Strength/Skill: |
Warm Up:
Strength: 5 Sets:
Skill: |
| WOD: |
| 11.1/14.1
AMRAP in 10 Minutes:
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| Additional: |
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Performance
| Strength/Skill: |
Warm Up:
Strength: A) 4 Sets: (Every 2 Minutes)
Must make 4/5 attempts to increase next week. Goal is to increase at least 10# each week if weight used is above 265# and increase at least 5# if weight used is below 265#. B) 3 Sets: (Every 90 Seconds)
*Goal to increase at least 10# each week if working sets are above 330#, and at least 5# each week if working Sets are below 330#. Skill: |
| WOD: |
| 11.1/14.1
AMRAP in 10 Minutes:
|
| Additional: |
|
Competition
| Strength/Skill: |
Warm Up:
Strength: Perform After WOD A) 5 Sets:
Must make 4/5 attempts to increase next week. Goal is to increase at least 10# each week if weight used is above 265# and increase at least 5# if weight used is below 265#. B) 4 Sets:
*Goal to increase at least 10# each week if working sets are above 330#, and at least 5# each week if working Sets are below 330#. C) 3 Sets:
*Goal to increase at least 20# each week if working weight is above 365#, and at least 10# increase if work sets are below 365#. Skill:
|
| WOD: |
| 11.1/14.1
AMRAP in 10 Minutes:
|
| Additional: |
|