Saturday we are doing our 12 days of Xmas Running/walking WOD at Kangaroo Point (Captain Burk Park) 7am kick off. There will be no Saturday class at the gym.
We are now entering Week 2 of the Artemis Cycle! We have a good fun week ahead with a nice blend of quality conditioning workouts as well as continuing to progress our strength and Oly work. This week starts things off with our Touch N’ Go Power Clean progression for our Weightlifting / Barbell conditioning stuff and then we will hit our Back Squat volume progression Tuesday, before tackling a strength superset of Deadlift and Bench Press Thursday, then working into some classic Squat Snatch % work from the floor of Friday.
For our conditioning work, we will be tackling a good mixture of Triplets and Couplets, with our 40:00 EMOM workout mid-week to break things up. The front half of the week is targeting that 11-15 minute time domain, then we hit the EMOM before circling around in the back half of the week with some capacity work that targets shorter duration, higher end power output style workouts.
Sunday finishes off the week with a strength targeted workout that hits both absolute strength work and hypertrophy with more of a strength stability targeted superset.
Our key target workouts this week for Open Prep Tuesday’s and Friday’s workouts which target more the style and feel we would expect to hit during the Open and Quarterfinal phases, so pay special attention to the intensity on these two pieces this week.
This week’s Challenge!
3:00 AMRAP
Max Burpees to Target
- Target must be 6’’ above reach for the prescribed height
- Score = Total Reps
