Too Heavy, Too Slow, or Just Right?

In this blog we are going to look at pacing our workouts, why it’s important, and how to do it. We’ve all had those days when we get to the box a few minutes early and scurry up to the board to catch a glimpse of the WOD… Our initial thoughts are… “Only 3 rounds…? Only 135lbs on the bar…? …

Monday 7/31

Warm up Deadlift 10 x 40% 10 x 50% 5 x 60% 5 x 65% 5 x 70% Bicep curls x24(Light) 14 Min. EMOM Complex Power clean Front Squat 3 Push Jerks @55/75# Cool down 50 meter jog 5 back squats 55/75#

Friday 7/28

Workout of the Day Warm up +1000 meter row 3 rounds 400 Meter Sprint 30 KB swings Time each round | 1 min. Rest 2 rounds for time 100 Double unders 50 Double arm rope slams 30 Dumbbell snatches 4 min. Tabata w/KB Atlas swing, bent over swing, horizontal swing, high horizontal swing

Thursday 7/27

Workout of the Day Bench Press 5 x 50% 5 x 60% 5 x 75% 3 x 85% 1++ x 95% Lateral sidebends w/ KB 10 Min. AMRAP 1 Clean @90% 3 Ring Muscle ups 1 Clean 5 T2B Strict 1 Clean 7 Max Height Box Jumps 4 Min. EMOM Complex 1 P. Snatch, 1 Hang Squat Snatch, 1 Snatch …

Wednesday 7/26

Workout of the Day Front Squats 5 x 50% 5 x 60% 5 x 75% 3 x 85% 1++ x 95% Tricep Extensions x 8(heavy) 3 Rounds 3 Clean & Jerk @95% of jerk 5 Man Makers 7 Burpee Strict pull ups 50 Double unders 800 Meter O/H plate carry 35/55# Optional: 300 Meter run / row

Tuesday 7/25

Workout of the Day Deadlift 5 x 50% 5 x 60% 5 x 75% 3 x 85% 1++ x 95% Bicep curls w/ barbell 65/95# x 8 3 Rounds 1 Snatch @95% 100 Meter Tire drag 45/75# w/ farmer carry 1 Snatch 4 Snatch grip RDL’s 5 Min. EMOM 8 KB Ballistic split dead cleans

Monday 7/24

Workout of the Day Warm up +Plank work 3 Rounds 9 Pistol squats w/ kb (R+L=1) 7 Pull ups w/ plate 25/35# 5 HSPU w/ med ball 10/14# 10 Min. EMOM E: 2 Rope climbs O: 1 Pegboard climb 4 Min. Unbroken max Double unders 31W

Friday 7/21

Workout of the Day Bench Press 10 x 50% 10 x 60% 3 x 80% 3 x 85% 3 x 90% Hanging side crunches x 12 16 Min. EMOM E: 3 Push Jerks @80% 6 Hang Cleans O: 16 KB Swings Heavy 5 Min. AMRAP 1 Clean & Jerk 2 O/H Lunges 3 Paused back Squats

Thursday 7/20

Workout of the day 4 Rounds For Time 12 Box jumps 9 GHD sit ups 6 Rings dips 200 Meter run 30-20-10 For time Deficit push ups H/C Sit ups 15/25 Cool Down 100 Double unders

Wednesday 7/19

Workout of the day Front Squats 10 x 50% 10 x 60% 3 x 80% 3 x 85% 3 x 90% Tricep Extensions x 16 5 Rounds 3 Cleans (squat) @80% + 1 F.Squat (1 clean + 1 F. Squat x 3) 6 L-sit pull ups 9 Strict HSPU 35 Double unders 3 Min. max DB squat snatches 400 Meter …