8.20.18

Primer: 3 x 5 Pause Goblet Squat

Strength: Back Squat - 10@60%, 10@65%, 8@70%, 8@70%, 8@75%

MetCon: 12 min AMRAP

    • 5 Deadlift

    • 4 Hang Power Cleans

    • 3 Front Squat

    • 2 Shoulder to OH

    • 200 m Run

    RX: 115, 85

    RX+: 145, 105

8.17.18

Strength:

A1) Sqt snatch – 6 x 3 reps, 80-90% all sets  ** Build up to your 80%

A2) Weighted strict pull-ups - 6 x 5 Reps

Metcon:

    5 Rounds for Time

    12 Hang Power Snatch (75/55)

    15 Burpee Box Jump Overs

  150 Dubs - BUY OUT

    * 18 Min CAP

8.16.18

Strength:

14 mins to build a heavy:

Clean Complex - Power, Hang Power, Hang Squat

Met-Con

4 rounds of:

8 push jerks (135, 95)

16 KB Swings (55, 35)

24 wallball (20,14)

Supplemental:

2000 m Row time trial

8.15.18

Dynamic Warm Up Option: 3 sets of 5 push ups, 5 air squats, 5 deadbug extensions (each side), 5 spiderman lunges (each side). Then 5,4,3,2,1 with an empty bar: straight leg deadlift, hang muscle clean, shoulder press, front squat.

Deadbug Extension: https://youtu.be/rbemelnkHag

Skill Practice Warm Up: Perform 3 sets of L-Sits on the rings or bar. Hold for minimum of 10 seconds and maximum of 30 seconds.

Strength: 2-2-2-2-2-2-2 deadlift (7 sets of 2 reps, increase weight with each set to max)

Super Set: 7x5 single arm ring row (7 sets of 5 reps, same challenge across)

Metabolic Conditioning:

8 min AMRAP

40' broad jump (20' out, 20' back) - Count number of reps it takes to complete the distance

40' bear crawl

**Hollow Rocks - one rep for each rep of broad jump it took to complete the 40'

Coaching Tips: Go for big jumps on the first round to see how few jumps you can do 40’. On the second round, use significantly less energy and try and do it in one or two more jumps (but go faster). Figure out which option will be best for you. Move fast on the bear crawls but drop down to a knee and rest if you need to. It is better to move in fast ‘bursts’ rather than grind out at a slow pace on these. 

Optional Hypertrophy Buy-Out - 3 Rounds;

12/Arm Single Arm KB Press

12/Arm/Leg Stationary Front Rack Lunges

8.14.18

Warm-Up: 3 rounds: 8 squat jumps, 3 inch worms, 5 crab bridge, 10 hollow rocks. Followed by;

3 Rounds, 5 Reps of Each: Jefferson Curl (Rounded Back Deadlift), Bent Over Row, Hang Muscle Clean, Shoulder Press, Hang Squat Clean

Jefferson Curl: https://www.youtube.com/watch?v=nYS0R4c3qCA

Strength: 12 Minutes to Build to a Heavy Power Clean (80-90%)

Met-Con

For max rounds - Max rounds in 3 minutes of:

3 Hang Power Cleans 135/95

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles (five, 3 minute AMRAPs)

For each cycle start where you left off. Log total rounds

8.13.18

A. Primer - 3x8 Tempo Goblet Squat

B. Back Squat - 5x10 (45,50,55,55,60%) 

Met-Con

10-9-8-7-6-5-4-3-2-1

HSPU

Single Arm KB Swings (per arm)

KB Squat Cleans

8.10.18

A. Snatch Balance - 3 x 3 (55,60,65% 1RM Sqt Sn)

B. Snatch Complex: 1 Snatch High Pull , 1 Power Snatch, 1 Squat Snatch - 6 sets (build heavy) *tng

*last set should be 5 - 10# heavier than last week's last set


Metcon:  15 Min AMRAP

  20 Alt. DB Snatch

  15 Sit Ups

  10 Wall Balls

  5 Bar Muscle Ups

8.9.18

Strength: 12 Rounds

EMOM x 6

• Clean Pull + P.  Clean + Hang PC @ 70-75%

Every :90 x 6

• Clean DL + HPC + HSC @ 75%          * Build Heavy


Metcon: Every 4 Mins x 4 Rounds

  • 20 F. Rack Fwd Lunges (115/85)(135/95)RX+

  • 20 Box Jump Overs (24/20)(30/24)RX+

* Intent - to finish each round in 3 mins or less

** If you don’t finish within 4 min window - workout becomes a 16 min AMRAP

8.8.18

Midline/Core

2 rounds
60Sec Strict Toes to Bar 
30 sec Rest
60 Sec L-Sit Hold
30sec Rest
60 Sec Russian Twist
30 sec rest

Met-Con

Helen

3 Rounds

400M Run

21 KB Swings

12 Pull-Ups

-3 Min Rest- 

5 Minutes Max Reps: Burpee to Target

 

 

 

8.7.18

A1) Mixed Rack Farmers Carry x 3

A2) 1/2 Kneel Arnold Press - 3 x 8/8

  * RX + : KB Bottoms Up

B) Push Press - 5, 4, 3, 3, 3


MetCon:

50 Dubs

10 P. Snatch (115/75)

50 Dubs

  8 P. Snatch

50 Dubs

  6 P. Snatch

50 Dubs

  4 P. Snatch

50 Dubs

  2 P. Snatch


** Time Cap - 18 Mins **

8.6.18

A. Single Arm Waiter Squat (33x1) - 3x5 *each

B. Over Head Squat - 5x6 (55,60,65,65,70%)

 

Metcon

5 Min AMRAP

Buy-In: 400M Run + 20 Burpees

Max Hang Squat Cleans (95/65)

Rest 2 Minutes

5 Min AMRAP

Buy-In: 400M Run + 15 Burpees

Max Hang Squat Cleans (135/95)

Rest 2 Minutes

5 Min AMRAP

Buy-In: 400M Run + 10 Burpees

Max Hang Squat Cleans (165/115)

8.3.18

Strength/Oly

A. Snatch Balance - 3x5 (50,55,60% 1RM)
B. Snatch Complex: 1 Snatch High Pull , 1 Power Snatch, 1 Squat Snatch - 6 sets (build heavy) *tng
*last set sound be 10lbs heavier than last week's last set

Metcon
20 min amrap
20 Air Squats
15 HR Pushups
10 Pistols
5 HSPU
200 m run

8.2.18

Strength EMOM

Emom 10 mins
1 Power Clean, 1 Power Clean & Jerk, 1 Squat Clean & Jerk
*intent: build 10 lbs per round, first set at 45% 1RM Clean & Jerk

Metcon
1-10
Hang Power clean (135/95)RX
10-1
Toes to bar

8.1.18

Gymnastics training

Emom 12 mins
Min 1: 30 M HS Walk/ 30 sec Handstand Hold
Min 2: 10 ttr /15 Arch Hollows (Bows)
Min 3: 30 sec Hollow Hold

TTR= Toes through Rings

Metcon
12 min AMRAP
120 Double Unders
12 Thrusters (105/75)
200 m run

*Accessory
3x10 WTD Pushups
3x10 Bridge Floor Press (DB/Kb)

7.31.18

Strength

A1. Single Arm OH March - 30 meters x3
A2. Single Arm RR - 3x6 *each arm (2sec pause)
B. Push press tempo - (22x1) 6,5,4,3,2 (build heavy)
*intent: B. Follow the tempo, build to a heavy set without failure. B can be off the rig.

Metcon
12 min amrap
9 Deadlifts (225/135)
15 KBS (55/35)
21 Box Jump Overs (24/20)

7.30.18

Strength

A. Single Arm Waiter Squat (33x1) - 3x5 *each
B. Over Head Squat - 5x8 (50,55,60,60,65%)
Intent: A. Follow tempo B. Low weight high volume

Metcon
21-15-9-6
SDLHP (115/75)
Wall Balls
CTB Pull-ups

7.27.18

Strength/Oly

A. Snatch Balance - 3x5 (45,50,55% 1RM)
B. Snatch Complex: 1 Snatch High Pull , 1 Power Snatch, 1 Squat Snatch - 6 sets (build heavy) *tng

Metcon
Heavy Fran
21-15-9
Thrusters (135/85)
CTB Pull-ups

7.26.18

Strength EMOM

Emom 10 mins
2 Power Cleans, 2 Hang Squat Cleans
*intent: build 10 lbs per round, first set at 45% 1RM

Metcon
10 rounds
10 Wall Balls
10 Burpees

7.25.18

Gymnastics training

Emom 12 mins
Min 1: 30 M HS Walk/ 30 sec Handstand Hold
Min 2: 10 hips to Rings /15 Arch Hollows (Bows)
Min 3: 20 Hollow Rocks

Metcon
15 min amrap
20 Box Jump over (23/20)
20 T2B
20 HR Pushups
10 HSPU
Row 250 m

7.24.18

Strength

A1. Single Arm OH March - 30 meters x3
A2. Wtd Pushup - 3x10 (AHAP)
B. Push press tempo - (22x1) 6,5,4,3,2 (build heavy)
*intent: B. Follow the tempo, build to a heavy set without failure. B can be off the rig.

Metcon
4 rounds
12 Power Cleans (115/75)Rx (135/95)RX+
8 Front Squats
4 Push Press
200 m run
*Intent: Barbell cycling