WEEK OF 191021-191027

MONDAY 191021

METCON: 

2 Rounds For Effort:

18/15 Calorie ski @ RPE 10

180 ft. Sled spint @ sprinting **

21 Wall balls @ 20/14# **

REST 3 MINUTES BETWEEN ROUNDS

24 minute time cap!!

**INTENT:  Two focused high effort (anaerobic) interval efforts that will promote overall power output.  The intensity today will be high, however the overall volume is fairly low which will allow for athletes to recover quickly.

STRENGTH:  DB Bench Press x Kneeling DB Row. 3 x 6-8 @ RPE 7.5-8

Athletes will complete a super set of DB bench press and kneeling DB rows.  Athletes should focus on control with each movement and a strong mind muscle connection.  Row sets should be 6-8 reps per arm.

_____________________________________________________________________________________

TUESDAY 191022

STRENGTH:  Back squat. 3 x 4-5 @ RPE 7.5

Athletes will work for 20 minutes completing 3 sets of 4-5 reps at RPE 7.5.  The goal this week is a 5-10# increase for athletes who completed squats last week.  Focus should be on keeping an upright torso and strong drive through the feet.

METCON: 

Every 4 minutes for 16 minutes:

10 Pause HSPU **

10 Hang power cleans @ 115/75# or RPE 6

10 Alternating DB box step ups @ 50/35# **

**HSPU: Athletes should perform STRICT PUSH UPS if they are not completing HSPU.  Athletes completing HSPU should pause for 1 full second at the top of each rep.

**DB BOX STEP UPS: Athletes should only hold 1 DB, NOT 2.

**INTENT: Repeatable intervals focusing on efficient technique with the HSPU and hang power clean.  Athletes should focus on rep ranges that will allow them move well and not compromise shape or form!

________________________________________________________________________________

WEDNESDAY 191023

STRENGTH:  Snatch pull + snatch (2)

Athletes will work for 15 minutes to complete 3-5 sets of today’s snatch complex.  The goal is to build to a weight that is ~RPE 6-7 and complete successful reps.  No misses!  Athletes should use this as a time to work on refining their technique.

METCON: 

AMRAP 16 minutes:

21 Calories ** 

7 Sandbag cleans @ RPE 7

35 Air squats

**CALORIES: Coaches will choose which piece of mono-structural equipment each athlete uses

**INTENT:  Longer duration effort.  Athletes should focus on pacing today and moving ~80 to 85%.  The goal is to accumulate volume while remaining in control of your breathing and awareness over your position under fatigue!  Theme of today, more is not better.  Better is better

_____________________________________________________________________________________

THURSDAY 191024

OPEN SKILLS:  Rowing

Athletes will work for 20 minutes discussing the mechanical and positional components of rowing.  The focus of this session is to help athletes understand how to be more efficient as it relates to their own body type and setup.  

METCON:   

4 x 500 meter row @ G3

REST 1:1 

20 minute time cap!!

**INTENT:  Focused aerobic intervals while working on breathing with gear 3.

_____________________________________________________________________________________

FRIDAY 191025

METCON:

CrossFit Open 20.3

___________________________________________________________________________________SATURDAY 191026

METCON:

TBD

___________________________________________________________________________________SUNDAY 191027

METCON:

TBD

Quick Recovery Tips For the 2020 Open

RECOVERING FROM THE OPEN EACH WEEK

A few things we want you to keep in mind over the next 4 weeks is that you can greatly improve how you feel before and after the Open workout if you focus on 3 simple things.

  1. Sleep

  2. Hydration & eating

  3. Movement

When it comes to sleep, an easy thing to try and do is find an extra 30 minutes before you plan on going to bed to shut off all devices and just relax.  Maybe do some extra stretching, some extra reading, or simply just get in bed and try to unwind (10 minutes of slow nasal breathing with long exhales will literally change your life!).  Whatever the case may be, plan to head to bed a bit earlier than you normally do and give yourself time to unwind.

Hydration and food are very individualized at a higher level.  But some basic tenants to keep in mind is this:  eat food consistently.  Don’t get too caught up in what kind of food, rather just focus on eating food that you enjoy!  You will be amazed of the benefits of eating on a regular schedule!  In terms of hydration, focus on dinking water every hour.  6-10 oz. is a great rule of thumb.

When it comes to movement, we would recommend that you try and continue to move as a way of keeping yourself from getting too sore.  The Open workouts can be high volume, so it is always best to monitor how you feel and stay ahead of the game.  Fun fact:  Saturday workouts will be focused on this very idea of keeping you all feeling great!  

WEEK OF 191014-191020

MONDAY 191014

STRENGTH:  Clean pull (2) + clean (2)

Athletes will work for 20 minutes to complete 3-5 sets of today’s clean complex.  The goal is to build to a weight that is ~RPE 6-7 and complete successful reps.  No misses!  Athletes should use this as a time to work on refining their technique.

METCON: 

9 Rounds For Effort:

1 Round of Cindy **

3 Power cleans @ ascending **

REST :60

21 minute time cap!

**CINDY: 5 Pull ups + 10 push ups + 15 squats

**ROUNDS: Athletes should rest :60 after every round they complete. Weights should increase after rounds 3 & 6.

**POWER CLEANS:  Athletes should focus on choosing weights that correlate with an RPE 5, 6, 7.  Our suggested weights for today’s metcon are as follows. Athletes may use weights that are LIGHTER or HEAVIER than the listed weights:

M: 135/165/185#

W: 95/125/145#

**INTENT:  Consistency in weightlifting technique while under moderate fatigue.  Goal here is to challenge athletes to focus on position and set up even as intensity increases.

_____________________________________________________________________________________

TUESDAY 191015

STRENGTH:  Back squat. 3 x 5 @ RPE 7

Athletes will work for 20 minutes completing 3 sets of 5 reps at RPE 7.  The goal this week is a 5-10# increase for athletes who completed squats last week.  Focus should be on keeping an upright torso and strong drive through the feet.

METCON: 

EMOM 15 MINUTES:

M1: :40 Max calorie row @ G3

M2: :40 Max Wall balls @ 20/14#

M3: REST

**INTENT:  Longer aerobic effort with an emphasis on lower body volume.  Athletes should focus on position and breathing as the rounds increase.

________________________________________________________________________________

WEDNESDAY 191016

STRENGTH:  DB Bench Press x Kneeling DB Row. 3 x 6-8 @ RPE 7

Athletes will complete a super set of DB bench press and kneeling DB rows.  Athletes should focus on control with each movement and a strong mind muscle connection.  Row sets should be 6-8 reps per arm.

METCON: 

3-4 Rounds For Effort:

:30 Max effort assault bike 

180 ft. Sandbag carry @ RPE 7

35 Double unders 

REST 2 MINUTES

**INTENT: Moderate upper body volume with repeatable high anaerobic efforts.  Athletes should focus on maintaining a high intensity output for each round.

____________________________________________________________________________________

THURSDAY 191017

OPEN SKILLS:  HS Holds & HS Push ups

Athletes will work for 20 minutes completing on skill progressions that will help develop efficient and consistent handstand positions.  If athletes have a high capacity for HS volume, they should begin working on deficit HSPU progressions or HS walking progressions.

METCON:   

3 Rounds For Quality:

:60 Single unders @ G3

100 ft. SA OH DB carry (R) @ RPE 7 **

100 ft. SA OH DB carry (L) @ RPE 7 **

4 Sandbag to shoulder @ RPE 7

REST :60 BETWEEN ROUNDS

**OH CARRY: Athletes should choose a weight that will challenge their position.  We recommend ~50/35# for weights.  Athletes may choose to use weights heavier than that if their position allows.

**INTENT: Position and awareness as it relates to so under position.  Today we are focusing on handstand push ups and handstand holds.  The metcon is designed to keep sly eyes sharp and ready for 20.2.

_____________________________________________________________________________________

FRIDAY 191018

METCON:

CrossFit Open 20.2

___________________________________________________________________________________SATURDAY 191019

METCON:

TBD

___________________________________________________________________________________SUNDAY 191020

METCON:

TBD


WEEK OF 191007-191013

MONDAY 191007

STRENGTH:  Back squat. 3 x 5 @ RPE 7

Athletes will work for 20 minutes completing 3 sets of 5 reps at RPE 7.  The focus of today’s strength work (and the focus over the course of the next 5 weeks) is maintenance volume.  Athletes should work to build on position and consistency in tempo.

METCON: 

AMRAP 15 minutes:

400 meter run

21 Russian KB swings @ RPE 7

12 Banded strict mix grip pull ups

**INTENT: Moderate leg volume and pulling mechanics.  Goal today is a consistent, longer duration aerobic effort.

_____________________________________________________________________________________

TUESDAY 191008

STRENGTH:  DB Bench Press x Kneeling DB Row. 3 x 6-8 @ RPE 7

Athletes will complete a super set of DB bench press and kneeling DB rows.  Athletes should focus on control with each movement and a strong mind muscle connection.  Row sets should be 6-8 reps per arm.

METCON: 

For Time:

21 - 15 - 9 

Matador dip **

Sandbag to shoulder @ RPE 7

11 minute time cap!

**MATADOR DIP: Athletes should focus on full, pain free range of motion.  Athletes who cannot complete 45 strict dips should focus on pause neutral grip push ups.

**INTENT: Moderate pressing volume and hinge mechanics

________________________________________________________________________________

WEDNESDAY 191009

STRENGTH:  Snatch pull (2) + Hang snatch (2)

Athletes will work for 20 minutes to complete 3-5 sets of today’s snatch complex.  The goal is to build to a weight that is ~RPE 6-7 and complete successful reps.  No misses!  Athletes should use this as a time to work on refining their technique.

METCON: 

EMOM 15 minutes:
M1:  :40 Max effort assault bike

M2:  :40 Alternating DB snatches @ 50/35#

M3:  REST

**INTENT: High intensity work to rest intervals to prepare for the Open on Friday.

_____________________________________________________________________________________

THURSDAY 191010

OPEN SKILLS:  Double unders 

Week 3!!!  Athletes will work for 20 minutes completing on skill progressions that will help develop efficient and consistent double under reps.  The goal of today is to focus on areas that will not only help athletes get their first few sets of double unders, but also become more efficient at higher volumes under fatigue.

METCON:   

4 Rounds For Quality:

30 Calorie row

200 ft. Single arm FR farmers carry (R) **

200 ft. Single arm FR farmers carry (L) **

12 Cossack squats @ BW or Light

REST :60 to :90 BETWEEN

20 minute time cap!!

**INTENT: Skill practice and positional recovery work to prepare for 20.1

_____________________________________________________________________________________

FRIDAY 191011

METCON:

CrossFit Open 20.1

___________________________________________________________________________________SATURDAY 191012

METCON:

TBD

___________________________________________________________________________________

SUNDAY 191013

METCON:

TBD

WEEK OF 190930-191006

MONDAY 190930

METCON: 

3 Complete sets of: **

2 Rounds For Effort:

15 Calorie row **

15 Wall balls @ 20/14#

REST 2 MINUTES BETWEEN SETS

20 minute time cap!

**INTENT:  Today we are working on lactic threshold (that shitty feeling).  Athletes should work at a high and repeatable intensity for both rounds.  They should utilize the rest periods to bring down HR & respiration rate.

**FORMAT: Athletes will complete 2 back to back sets, then rest 2 minutes, then repeat that same format 2 more times.

_____________________________________________________________________________________

TUESDAY 191001

SKILLS:  Kipping Progressions week 2:  BAR MUSCLE UPS

Athletes will work for 20 minutes completing on skill progressions that will help develop the strong and efficient kipping mechanics.  The teaching point today is BAR MUSCLE UPS, however if athletes are still developing kipping mechanics, they should focus on skill progression that will help build and strengthen their capacity.

METCON: 

AMRAP 10 minutes:

18 DB Front Squats @ 50/35# or RPE 6

6 Bar muscle ups ** 

36 Double unders

**INTENT: Kipping position as it relates to high skill gymnastics movements

**BMU: Athletes who cannot complete bar muscle ups may choose to complete chest to bar pull ups, or kipping pull ups.  Athletes SHOULD WORK WITHIN THEIR CURRENT CAPACITY!!

________________________________________________________________________________

WEDNESDAY 191002

OPEN SKILLS:  Handstand Progressions:  HSPU & HS WALKING

Athletes will work for 20 minutes completing on skill progressions that will help develop the strong and efficient handstand mechanics.  The teaching point today is HSPU & HS WALKING so athletes should focus on mechanics that will build their capacity within their skill level.

METCON: 

3 Rounds For Quality:

8 Slam balls @ 50/30#

4 HSPU **

12 Alternating DB snatches @ 50/35#

4 HSPU

8 Slam balls @ 50/30#

REST :60 to :90 BETWEEN ROUNDS

20 minute time cap!!

**INTENT: HSPU skill practice while under moderate fatigue 

**HSPU:  Athletes should perform strict push ups if they are unable to complete a high volume of HSPU

_____________________________________________________________________________________

THURSDAY 191003

OPEN SKILLS:  Double unders

Athletes will work for 20 minutes completing on skill progressions that will help develop efficient and consistent double under reps.  The goal of today is to focus on areas that will not only help athletes get their first few sets of double unders, but also become more efficient at higher volumes under fatigue.

METCON:   

AMRAP 11 minutes:

35 Double unders

10 DB Box step overs @ 50/35# or RPE 7

3 Toes to bar @ ascending **

10 DB box step overs @ 40/35# or RPE 7

**TOES TO BAR: Athletes should add 3 reps every (i.e 3/6/9/12/15...)

**DB BOX STEP OVERS: Athletes will hold 2 DB’s while preforming these.  The height of the box will be 24/20”

**INTENT: Toes to bar under fatigue 

_____________________________________________________________________________________

FRIDAY 191004

METCON:

On a running 17 minute clock:

Complete 3 Rounds of:

200 meter run

7 Hang snatches @ 95/65# or RPE 5

11 Burpees over the bar

REST 3 MINUTES

Complete 3 Rounds of:

200 meter run 

7 Hang power cleans 145/105# or RPE 5

11 Burpees over the bar

**INTENT: Weightlifting technique during high volume metcons

___________________________________________________________________________________SATURDAY 191005


METCON:

PARTNER WORKOUT!!

Athletes will alternate complete rounds in a you go, I go fashion completing full rounds for the entire 13 minute metcon.  PARTNERS DO NOT HAVE TO DEADLIFT THE SAME WEIGHT & MAY USE 2 BARBELLS IF THERE IS ENOUGH EQUIPMENT.  

AMRAP 13 minutes:

3 Deadlifts @ ascending **

15 Air squats

6 Pause strict push ups

SUGGESTED DEADLIFT WEIGHT:

M: 155/185/205/225/245/265/285/305/325

W: 125/145/165/175/195/215/235/255/275

**INTENT: Teach deadlift and how position is influenced by increased loading and fatigue

___________________________________________________________________________________

SUNDAY 191006

METCON:

5 Rounds For Effort:

:15 Assault bike sprint @ RPE 9

12 Thrusters @ 75/55# or RPE 5 **

4 Sandbag cleans @ RPE 7

REST :90 BETWEEN ROUNDS

20 minute time cap!


**INTENT: positional capacity with the thruster & mindset for workout structures that elicit a high metabolic response

WEEK OF 190923-190929

MONDAY 190923

METCON: 

For Time:

800 meter run 

15 Clean and jerks @ 115#/75# or RPE 5

21 Wall balls @ 20/14#

REST 2 MINUTES

For Time:

400 meter run

12 Clean and jerks @ 115/75# or RPE 5

15 Wall balls @ 20/14#

REST 1 MINUTE

For Time:

200 meter run 

9 Clean and jerks @ 115/75# or RPE 5

9 Wall balls @ 20/14#

22 minute time cap!!

**INTENT: Longer duration consistency in position in position as it relates to clean and jerk

_____________________________________________________________________________________

TUESDAY 190924

SKILLS:  Kipping Progressions:  TOES TO BAR

Athletes will work for 20 minutes completing on skill progressions that will help develop the strong and efficient kipping mechanics.  The teaching point today is TOES TO BAR, however if athletes are still developing kipping mechanics, they should focus on skill progression that will help build and strengthen their capacity.

METCON: 

AMRAP 9 minutes:

Working set T2B **

9 Hang snatches @ 75/55# or RPE 6

4 Burpees @ AFAP

**WORKING SET:  Athletes should choose a number reps that they can repeat consistency and perform this in a cluster set.  For example, if an athlete can perform 10 reps, they should perform 5 reps, then 5 reps with very short rest.

**INTENT: Kipping practice

________________________________________________________________________________

WEDNESDAY 190925

OPEN SKILLS:  Handstand Progressions:  HSPU & HS WALKING

Athletes will work for 20 minutes completing on skill progressions that will help develop the strong and efficient handstand mechanics.  The teaching point today is HSPU & HS WALKING so athletes should focus on mechanics that will build their capacity within their skill level.

METCON: 

AMRAP 12 minutes:

50 Calorie Row

50 DB Box step ups @ 50/35# or RPE 6

50 OH DB Walking lunges @ 50/35# RPE 6

50 HSPU **

**HSPU:  Athletes should perform strict push ups if they are unable to complete a high volume of HSPU

**INTENT: Handstand skill practice

_____________________________________________________________________________________

THURSDAY 190926

OPEN SKILLS:  Double unders

Athletes will work for 20 minutes completing on skill progressions that will help develop efficient and consistent double under reps.  The goal of today is to focus on areas that will not only help athletes get their first few sets of double unders, but also become more efficient at higher volumes under fatigue.

METCON:   

3 Rounds For Effort:

50 Double unders

10 Deadlifts @ 225/155#

12 Bar over Burpees

REST 2 MINUTES

15 minute time cap!

**INTENT: Double under skill practice

_____________________________________________________________________________________

FRIDAY 190927

STRENGTH:  Strict pull ups. 5 x ~2 RIR  @ BW

Athletes will work to complete 5 sets of pull ups during their rest periods on aerobic intervals.  The GOAL for today is for athletes to complete higher volume sets of 6+ reps.  Athletes should use a band if they are unable to complete 6 strict pull ups.  Athletes should stop each set when they have ~2 reps in reserve.

METCON:

“JUST BREATHE!!”

5 x 4 minute distance @ NASAL ONLY + :10 HOLD **

REST 1:1

35 minute time cap!

**DISTANCE: Athletes may choose what piece of equipment they want to use today, however they should stick with their choice for all 5 rounds

**INTENT:  Lower aerobic efficiency intervals that focus on breath control.  Also strict pull up capacity

___________________________________________________________________________________SATURDAY 190928

METCON:

PARTNER WORKOUT!!

Athletes will alternate in a you go, I go fashion, completing 3 full rounds each.  

6 Rounds For Time:

12 Front squats **

9 Push jerks **

6 Hang power cleans **

20 minute time cap!!

**LOADING:  Athletes should use the same barbell for each movement and the same weight for the entire round.  Athletes are encouraged to increase weights each round (5 to 20#) depending on their ability and skill.

**INTENT: Efficient barbell cycling at increasing loading over time

___________________________________________________________________________________

SUNDAY 190929

STRENGTH:  Back squat. 3 x 6  @ RPE 6

Athletes will work for 20 minutes to complete 3 sets of 6 reps at RPE 6.  These are maintenance sets during this transition cycle so focus on speed and control at moderate weights!

METCON:

3 Rounds For Time:

30 Russian KB swings @ RPE 7

400 meter run

20 Pause HR Push ups

18 minute time cap!!

**INTENT:  Moderate posterior chain volume with and emphasis on strict pushing mechanics

WEEK OF 190916-190922

MONDAY 190916

STRENGTH:  Back squat. 2 x 1  @ 85% or RPE 8

Athletes will work for 20 minutes to complete 2 sets of 1 rep at ~85% or RPE 8.  The GOAL for today is for athletes to work on control and speed at a relatively heavy weight.  DO NOT MAX out as we are testing on Saturday!

METCON: 

AMRAP 11 minutes:

6 DB snatches (R arm) @ 50/35# or RPE 6

24 Double unders

6 DB snatches (L arm) @ 50/35# or RPE 6

24 Double unders 

9 HSPU **

**HSPU:  Athletes should perform pause strict push ups if they cannot perform HSPU.    Athletes who are developing their HSPU capacity may use 2 ab-mats and should adjust to 6 reps.

_____________________________________________________________________________________

TUESDAY 190917

STRENGTH:  Bench Press. 2 x 1  @ 85% or RPE 8

Athletes will work for 20 minutes to complete 2 sets of 1 rep at ~85% or RPE 8.  The GOAL for today is for athletes to work on control and speed at a relatively heavy weight.  DO NOT MAX out as we are testing on Saturday!

METCON: 

For Time:

21 - 15 - 9

Overhead squat @ 115# or RPE 6

Wall ball @ 20/14#

10 minute time cap

___________________________________________________________________________________

WEDNESDAY 190918

STRENGTH:  Clean EMOM 8 minutes x 2 @ RPE 8

Today’s strength portion will be used to help warm up athletes for the metcon.  Athletes will complete 2 reps every minute on the minute for 8 minutes.  Athletes should use a weight that is ~RPE 8

METCON: 

Every 3 minutes for 15 minutes:

:30 Max calories **

3 Power cleans @ RPE 7

**POWER CLEANS: Use ~80 to 85% of the weight they used during today’s EMOM

**CALORIES: Coaches choice in which piece of equipment will be used today

_____________________________________________________________________________________

THURSDAY 190919

METCON:   

For Time:

200 ft. Carry @ RPE 7 **

200 meter sprint

10 Burpees

8 Banded strict pull ups

REST :60

2 Rounds For Time:

200 ft. Carry @ RPE 7 **

200 meter sprint

10 Burpees

8 Banded strict pull ups 

REST :90

3 Rounds For Time:

200 ft. Carry @ RPE 7 **

200 meter sprint

10 Burpees

8 Banded strict pull ups 

25 minute time cap!!

STRENGTH:

Athletes should perform these movements as a superset.  Rest between movements should only be ~:15 and :60 to :90 between sets.

A1. Bottoms up KB Carry. 2-3 x 150 ft. @ RPE 6 - Athletes should focus on shoulder position and consistent control of the wrist.  If athletes completed this last week, increase weight if possible OR complete 3 sets.

A2. Plank KB Pull Throughs. 2-3 x 10-14 @ RPE 6 - FOCUS is to keep hips parallel to the ground and stable in the shoulder position.  Athletes who completed this last week, should increase volume this week.

_____________________________________________________________________________________

FRIDAY 190920

METCON:

“Prep for the Test!”

AMRAP 20 minutes For Quality: **

30/20 Calorie row **

10 Slam balls @ 50/30#

15 Russian KB swings @ RPE 6

:60 High plank

10 Box jumps + step downs @ 24/20”

**INTENT: Goal of today’s workout structure is to have athletes move with quality to prepare for tomorrow’s 2 rep max test.  Athletes who are NOT testing tomorrow, can increase the overall intensity of today’s AMRAP.

**CALORIES: Athletes may choose between bike, ski, or rower for today’s metcon

___________________________________________________________________________________SATURDAY 190921

STRENGTH:   2 REP MAX TESTING DAY!!

  1. Find a 2 rep max Back Squat

  2. Find a 2 rep max Bench Press

___________________________________________________________________________________

SUNDAY 190922

METCON:

Every 3 minutes for 15 minutes:

35 Double unders

7 Hang power snatches @ 95/65# or RPE 6 **

21 Air squats

**INTENSITY:  Athletes should focus on using a weight that will allow for 7 unbroken reps each round.  Athletes may use weights that are lighter OR heavier than RPE 6, however the focus should be on unbroken reps!


STRENGTH:  

Athletes should perform these movements as a superset.  Rest between movements should only be ~:15 and :60 to :90 between sets.

A1. Single leg side bridge. 2-3 x :30 to :60 per - Athletes should focus on keeping their top leg on the bench and maintaining a stable shoulder.  Athletes who completed this last week may increase duration to :60.

A2. Single arm farmer’s carry. 2-3 x 150 ft. per @ RPE 7 - FOCUS is keep a neutral torso position while walking.  Athletes should keep a slight bend in the elbow with the KB away from the body.  

WEEK OF 190909-190915

MONDAY 190909

STRENGTH:  Bench Press. 2-3 x 1  @ 93% or RPE 9

Athletes will work for 20 minutes completing 2-3 sets of 1 rep at ~93% or RPE 9.  The GOAL for today is for athletes to move weights constantly and confidently.  If weights are moving easy after 2 sets, athletes should complete a 3rd set.  Aim to have ~1-2 reps left in the tank.


METCON: 

2 x 1000 meter row @ GEAR 4 **

REST 1:1

20 minute time cap!!

**INTENSITY:  Athletes should focus on maintaining a high intensity with each interval, utilizing GEAR 4 breathing.  Gear 4 is a nasal inhale + mouth exhale.  This breathing pattern will allow for a higher output overall.  

_____________________________________________________________________________________

TUESDAY 190910

STRENGTH:  Back squat. 2-3 x 1  @ 93% or RPE 9

Athletes will work for 20 minutes completing 2-3 sets of 1 rep at ~93% or RPE 9.  The GOAL for today is for athletes to move weights constantly and confidently.  If weights are moving easy after 2 sets, athletes should complete a 3rd set.  Aim to have ~1-2 reps left in the tank.

METCON: 

AMRAP 15 minutes:

12 Pull ups **

400 meter run

12 Sandbag squats @ RPE 7 **

**PULL UPS: In preparation for the Open, athletes may use any style of pull up they choose.  The main point of emphasis however should be on completing reps with perfect technique.  Athletes are encourage to use a band if they are still build strength and capacity with their pull-ups.

**SANDBAGS: Athletes should choose a bag that will allow for 10 unbroken reps.  They may also choose to use a heavy KB and perform a goblet squat as an alternative.

___________________________________________________________________________________

WEDNESDAY 190911

METCON: 

2 Rounds For Time:

500 meter row @ G3

40 Alternating DB snatches @ 50/35# 

20 Lateral Box jump overs @ 20” - FOR EVERYONE **

REST 3 MINUTES BETWEEN ROUNDS


20 minute time cap!!

**BOX JUMPS:  Athletes should focus on consistent pace with each rep.  20” will allow some athletes to clear the box in one jump and maintain a high output with each round.

STRENGTH:

Athletes should perform these movements as a superset.  Rest between movements should only be ~:15 and :60 to :90 between sets.

A1. Single leg side bridge. 2-3 x :30 to :60 per - Athletes should focus on keeping their top leg on the bench and maintaining a stable shoulder.  Athletes who completed this last week may increase duration to :60.

A2. Single arm farmer’s carry. 2 x 150 ft. per @ RPE 7 - FOCUS is keep a neutral torso position while walking.  Athletes should keep a slight bend in the elbow with the KB away from the body.  

_____________________________________________________________________________________

THURSDAY 190912

METCON:   

“It gets heavier as the rounds go on!”

AMRAP 10 minutes:

25 Double unders

3 Full cleans @ 135/95# or RPE 5

25 Double unders

6 Full cleans @ 135/95# or RPE 5

25 Double unders

9 Full cleans @ 135/95# or RPE 5

25 Double unders

3 Full cleans @ 155/115# or RPE 7

25 Double unders

6 Full cleans @ 155/115# or RPE 7

25 Double unders

9 Full cleans @ 155/115# or RPE 7

25 Double unders

3 Full cleans @ 175/135# or RPE 7

25 Double unders

6 Full cleans @ 175/135# or RPE 7

25 Double unders

9 Full cleans @ 175/135# or RPE 7

25 Double unders

Max cleans in the remaining time @ 195/155# or RPE 9

_____________________________________________________________________________________

FRIDAY 190913

STRENGTH:  Snatch EMOM 8 minutes x 2 @ RPE 8

Athletes will complete 2 reps every minute on the minute for 8 minutes.  Athletes should use a weight that is ~RPE 8

METCON:

Every 2 minutes for 12 minutes: 

10 Russian KB Swings @ 32/24 or RPE 7

10 DB Thrusters @ RPE 6

___________________________________________________________________________________

SATURDAY 190914

METCON:

PARTNER WORKOUT!!

Athletes will alternate rounds in a you go, I go fashion until each athlete has completed 3 full rounds each.

6 Rounds For Effort:

18/15 Assault Bike Calories **

10 Deadlifts @ 225/155# or RPE 7

21 Wall Balls @ 20/14#

24 minute time cap!!

**ASSAULT BIKE:  Athletes should focus on maintaining a high intensity with each interval.  They may choose 18/15 calories OR :60 max effort.  Regardless of the duration, athletes should continue to work at a high capacity each round!

STRENGTH:  Reverse sled drag. 2 x 180 ft @ RPE 8

Athletes will complete 2 rounds of 180 ft.  Focus on driving through the mid-foot and keeping a slight torso lean forward.

___________________________________________________________________________________

SUNDAY 190915

METCON:

For Time:

5 Rounds For Time:

8 Toes to bar

8 Shoulder to overhead  @ 135/95# or RPE 6 **

8 Strict Chin ups **

REST :60  BETWEEN ROUNDS

**SHOULDER TO OVERHEAD:  Athletes will use a barbell for shoulder to overheads today.  They may perform a push jerk or push press.

STRENGTH:  

Athletes should perform these movements as a superset.  Rest between movements should only be ~:15 and :60 to :90 between sets.

A1. Bottoms up KB Carry. 2-3 x 150 ft. @ RPE 6 - Athletes should focus on shoulder position and consistent control of the wrist.  Athletes should not choose a weight that will promote poor mechanic

A2. Plank KB Pull Throughs. 2-3 x 10-12 @ RPE 6 - FOCUS is to keep hips parallel to the ground and stable in the shoulder position.