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.

WEEK OF 190902-190908

MONDAY 190902

METCON: 

AMRAP 20 minutes

400 meter run

24 Alternating DB snatches @ 50/35# or RPE 6

21 Burpee Box Jump overs @ 24/20”

_____________________________________________________________________________________

TUESDAY 190903

STRENGTH:  Back squat. 3 x 1 @ 90% or RPE 8.5-9

Athletes will work for 20 minutes completing 3 sets of 1 rep at RPE 8.5-9 or 90%.  The GOAL for today is for athletes to have ~1-2 reps left in the tank with each sets.  Focus on a strong position and pressing feet into the floor.

METCON: 

“One shot effort”

For Time:

2000 meter row **

10 minute time cap!!

**INTENT:  The goal for today is to have athletes test their 2k row time.  This will be a great indicator for pacing strategies as the Open nears.  Athletes should give their full effort to complete this as fast as possible.

**DISTANCE:  If athletes cannot complete 2000 meters in 10 minutes, they should just focus on completing max distance in 10 minutes.

___________________________________________________________________________________

WEDNESDAY 190904

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: 

“Can you stay in your lane?”

For Time:

30 Sandbag cleans @ RPE 7 **

30 Toes to bar **

12 minute time cap!

_____________________________________________________________________________________

THURSDAY 190905

STRENGTH:  Bench Press. 3 x 1 @ 90% or RPE 8.5-9

Athletes will work for 20 minutes completing 3 sets of 1 rep at RPE 8.5-9 or 90%.  The GOAL for today is for athletes to have ~1-2 reps left in the tank with each sets.  Focus on a strong position and pressing feet into the floor.

METCON:   

EMOM 12 minutes:

EVEN :30 Max effort rowing + 8 Bar over burpees @ AFAP

ODD REST

**INTENT: Goal for today is high intensity and high effort with the rowing intervals.  Short rest as you transition into the bar over burpees

_____________________________________________________________________________________

FRIDAY 190906

METCON:

AMRAP 9 minutes:

3 Power snatches @ 95/65#

9 Wall balls @ 20/14#

3 Power snatches @ 95/65#

12 Wall balls @ 20/14#

3 Power snatches@ 95/65#

15 Wall balls @ 95/65#


6 Power snatches @ 95/65#

18 Wall balls @ 20/14#

6 Power snatches @ 95/65#

21 Wall balls @ 20/14#

6 Power snatches@ 95/65#

24 Wall balls @ 95/65#


9 Power snatches @ 95/65#

27 Wall balls @ 20/14#

9 Power snatches @ 95/65#

30 Wall balls @ 20/14#

9 Power snatches@ 95/65#

33 Wall balls @ 95/65#

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 :45 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 :45.

A2. Inverse row. 3 x 8-12 @ BW - Athletes should focus on a big squeeze at the top and pause at the bottom.

___________________________________________________________________________________SATURDAY 190907

NO CLASS KINGFIELD CLASSIC!!

___________________________________________________________________________________SUNDAY 190908

METCON:

4 Rounds For Effort

100 ft. DB Walking lunge @ 50/35# or RPE 6 **

11 Push jerks @ RPE 6

9 Banded mix grip pull ups

REST 2 MINUTES BETWEEN ROUNDS

16 minute time cap!!!

**LUNGES: DB’s should held at the side NOT front rack

STRENGTH:  KB Turkish get-up. 3 x 7 per @ RPE 5

Athletes will perform 3 sets of 7 UB reps.  GOAL for today is shoulder stability and time under tension.  Athletes should focus on quality movement, not loading!

WEEK OF 190826-190901

MONDAY 190826

STRENGTH:  Back squat. 3-4 x 1-2 @ 88% or RPE 8.5-9

Athletes will work for 20 minutes completing 3-4 sets of 1-2 reps at RPE 8.5-9 or 88%.  If weights are moving easy in the 3rd set, complete a 4th.  The GOAL for today is for athletes to have ~2 reps left in the tank with each sets.  Focus on a strong position and pressing feet into the floor.

METCON: 

EMOM 12 minutes:

EVEN :30 Max effort thrusters @ 75/55# or RPE 5 + 20 Double unders

ODD REST

**INTENT: Goal for today is ~:50 to :60 of consistent high intensity.  Focus on using recovery minutes to bring down HR and slow respiration rate.

**THRUSTERS: Choose a weight that will allow for :30 of continuous movement.  Athletes should move at ~85% as :30 is longer than you think :)

_____________________________________________________________________________________

TUESDAY 190827

STRENGTH:  Bench Press. 3-4 x 1-2 @ 88% or RPE 8.5-9

Athletes will work for 20 minutes completing 3-4 sets of 1-2 reps at RPE 8.5-9 or 88%.  If weights are moving easy in the 3rd set, complete a 4th.  The GOAL for today is for athletes to have ~2 reps left in the tank with each sets.  Focus on a strong position.

METCON: 

4 x 500 meter row @ Gear 3

REST 2 MINUTES BETWEEN ROUNDS

**INTENT:  Athletes should focus on controlled breathing efforts with each intervals.  Intensity should be high as long as athletes breathe ONLY through their nose.

25 minute time cap!!

___________________________________________________________________________________

WEDNESDAY 190828

METCON: 

3 Rounds For Effort:

12 Lateral box jump overs @ 24/20” **

7 Deadlifts @ 245/165# or RPE 8

9 Strict pull ups

REST 3 MINUTES

20 minute time cap!!

**INTENT: Focus for today is calculated movement under fatigue.  

**BOX JUMP OVERS:  Athletes should practice jumping over the box completely if they are capable of doing so.

**DEADLIFTS: Athletes should choose a weight that will challenge their position, but not break down over the course of 3 rounds.  Today is intended to be a heavier day, so athletes may go above 245/165# as long as their coach agrees.

**PAUSE STRICT PUSH UPS: Athletes should use a band if they cannot complete 3 rounds of 9 with perfect form.  Ribs down, eyes up, and butt squeezed!

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 :45 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 :45.

A2. Frog pumps. 2-3 x 20 @ MODERATE  - FOCUS is keep a neutral torso position while pressing hips to the ceiling.  Keep ribs down at the top + squeeze glutes.  Athletes should focus on a small weight increase from last week.

_____________________________________________________________________________________

THURSDAY 190829

STRENGTH:  Snatch EMOM 8 minutes x 2 @ RPE 7.5

Athletes will complete 2 reps every minute on the minute for 8 minutes.  Athletes should use a weight that is ~RPE 7.5.

METCON:   

3-4 Rounds For Effort

:15 Max effort Assault bike

10 Toes to bar **

:15 Max effort Assault bike

**INTENT: Goal for today is to practice toes to bar under fatigue.  Focus on good mechanics and work within your range

**TOES TO BAR: Athletes should choose a number that they can complete in 1-2 sets each time

REST 2 MINUTES BETWEEN ROUNDS

20 minute time cap!!

_____________________________________________________________________________________

FRIDAY 190830

METCON:

For Time:

100 Double unders

400 meter sprint 

REST 3 MINUTES

In 7 minutes: Build to a 2RM Squat clean

REST 2 MINUTES

For Time:
400 meter sprint

100 Double unders

20 minute time cap!!

STRENGTH:

A1. Straight arm Matador Tuck Hold. 2-3 x :45 to :60 @ BW - GOAL is to keep ribs down and focus on supporting weight in a locked out arm position

___________________________________________________________________________________SATURDAY 190831
METCON:

PARTNER WORKOUT!!

Athletes will alternate rounds in a you go, I go fashion until each athlete has completed 6 full rounds each.

12 Rounds For Quality:

5 Sandbag cleans @ RPE 7

200 ft. Sandbag carry @ RPE 7

5 Strict Matador Dips **

30 minute time cap!!

**DIPS: Athletes may add weight to the dip if they want to increase intensity 

STRENGTH:  Sled March. 3 x 180 ft @ RPE 8.5

Athletes will complete 3 rounds of 180 ft.  Focus on driving through the mid-foot and keeping a slight torso lean forward.

___________________________________________________________________________________

SUNDAY 190901

METCON:

For Time:

21 - 15 - 9

Wall ball @ 20/14#

Power clean @ 115/85# or RPE 6

10 minute time cap!!

STRENGTH:  KB Turkish get-up. 3 x 6 per @ RPE 5

Athletes will perform 3 sets of 6 UB reps.  GOAL for today is shoulder stability and time under tension.  Athletes should focus on quality movement, not loading!

WEEK OF 190819-190825

MONDAY 190819

STRENGTH: Bench Press. 4 x 2 @ 85% or RPE 8.5

Athletes will work for 20 minutes completing 4 sets of 2 reps at RPE 8.5 or 85%.  The GOAL for today is for athletes to have ~2 reps left in the tank with each sets.  Focus on a strong position and pressing feet into the floor.


METCON: 

EMOM 12 minutes:

EVEN :30 Max effort wall balls @ 20/14# + 3 Deadlifts @ 225/155# or RPE 7

ODD REST

**DEADLIFTS:  Athletes must complete all 3 reps UB and should use a weight that will be challenging but will not compromise position!  

**INTENT: Goal for today is to continue with the HIGH capacity WORK intervals.  Today’s focus is on developing capacity in posterior strength.  CHOOSE a weight that is WITHIN YOUR CAPACITY!

_____________________________________________________________________________________

TUESDAY 190820

STRENGTH:  Back squat. 4 x 2 @ 85% or RPE 8.5

Athletes will work for 20 minutes completing 4 sets of 2 reps at RPE 8.5 or 85%.  The GOAL for today is for athletes to have ~2 reps left in the tank with each sets.  Focus on a strong position and pressing feet into the floor.

METCON: 

3 Rounds For Effort:

18/15 Calories OR :60 Max Effort **

:60 Farmer’s Hold @ RPE 7 **

Pause strict push ups **

REST 2-3 MINUTES

20 minute time cap!!

**INTENT: Focus for today is handstand position under fatigue.

**CALORIES:  Week 2 of coaches choice for which machine you get to use :)

**FARMER’S HOLD: Athletes should make sure they focus on holding KB/DB with a false grip.  Weights should not rest against the legs or torso.

**PAUSE STRICT PUSH UPS: Athletes stay perform HSPU if their coach agrees.

___________________________________________________________________________________WEDNESDAY 190821

METCON: 

For Time:

21 Burpees

400 meter sprint 

REST 3 MINUTES

AMRAP 7 minutes:

9 Single Arm DB Push Jerks @ 50/35# or RPE 6 **

35 Double unders

REST 2 MINUTES

For Time:

400 meter sprint

21 Burpees

20 minute time cap!!

**INTENT: The goal of today’s metcon is to focus on a maintaining a high output with each segment of today’s workout.  Athletes should focus on pushing the pace as there are programmed rest periods in which the focus should be on decreasing HR and respiration rate

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 per - Athletes should focus on keeping their top leg on the bench and maintaining a stable shoulder.  DO NOT EXCEED :30 PER!!

A2. Frog pumps. 2-3 x 20 @ LIGHT  - FOCUS is keep a neutral torso position while pressing hips to the ceiling.  Keep ribs down at the top + squeeze glutes.

_____________________________________________________________________________________

THURSDAY 190822

METCON:   

10 Rounds For Effort:

100 meter row @ AFAP **

REST :15

Max set UB Banded mix grip pull ups **


REST :60 BETWEEN ROUNDS

20 minute time cap!!

**INTENT:  Goal today is for athletes to work at an RPE 8-9 for each set.  Intensity should be high AND repeatable.

**MIX GRIP PULL UPS: This is an “over/under” grip.  Athletes should switch hands each round and take each round until there is ~2 reps left in the tank.

STRENGTH:

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

A1. Straight arm Matador Tuck Hold. 2-3 x :30 to :45 @ BW - GOAL is to keep ribs down and focus on supporting weight in a locked out arm position

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.

_____________________________________________________________________________________

FRIDAY 190823

STRENGTH:  Clean EMOM 8 minutes: 2 @ RPE 7.5

Athletes will complete 2 reps every minute on the minute for 8 minutes.  Athletes should use a weight that is ~RPE 7.5.

METCON:

For Time:

10 Ball slams @ 50/30#

10 Box jump overs @ 24/20”

20 Ball slams @ 50/30#

20 Box jump overs @ 24/20”

30 Ball slams @ 50/30#

30 Box jump overs @ 24/20”

10 minute time cap!

___________________________________________________________________________________SATURDAY 190824

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 Time;

12 Bar over burpees 

10 Power snatches @ 95/65# or RPE 5

18 minute time cap!!

STRENGTH:  Reverse sled drag. 3 x 180 ft @ RPE 8

Athletes will complete 3 rounds of 180 ft.  Focus on driving through the mid-foot and keeping a slight torso lean forward.

___________________________________________________________________________________

SUNDAY 190825

METCON:

Every 4 minutes for 20 minutes:

400 meter run @ G3

**INTENT: Athletes should focus on breathing ONLY through their nose while completing each work intervals.

STRENGTH:  KB Turkish get-up. 3 x 5 per @ RPE 5

Athletes will perform 3 sets of 5 UB reps.  GOAL for today is shoulder stability and time under tension.  Athletes should focus on quality movement, not loading!

WEEK OF 190812-190818 - DELOAD

MONDAY 190812

STRENGTH:  Back squat. 3 x 2 @ 80% or RPE 7.5

Athletes will work for 15 minutes completing 3 sets of 2 reps at RPE 7.5 or ~80%.  The GOAL for today is for athletes to have ~3 reps left in the tank with each sets.  This is a DELOAD week so the priority is position.

METCON: 

3 Rounds For Time:

100 meter Farmer’s Carry @ RPE 8 

12 Lateral box jumps overs @ 24/20”

24 Wall balls @ 20/14# 

11 minute time cap!

_____________________________________________________________________________________

TUESDAY 190813

STRENGTH:  Bench Press. 3 x 2 @ 80% or RPE 7.5

Athletes will work for 15 minutes completing 3 sets of 2 reps at RPE 7.5 or ~80%.  The GOAL for today is for athletes to have ~3 reps left in the tank with each sets.  This is a DELOAD week so the priority is position.

METCON: 

AMRAP 11 minutes FOR QUALITY:

65 Double unders

14 Banded Chin ups

28 Russian KB swings @ G4 + RPE 6

**RUSSIAN KB SWINGS: The goal for athletes today is to use a KB that will allow consistency in position.  28 reps should be completed in 1-2 sets

**GEAR 4: Nasal inhale + mouth exhale

**INTENT: This is a grip intensive workout and we are building capacity in the shoulder position for pull-ups.  FOCUS on taking breaks that will allow for a higher volume or pull-ups over the course of the 11 minutes.

___________________________________________________________________________________

WEDNESDAY 190814

METCON: 

2 Rounds For Time:

800 meter run

15 HSPU

45 Air Squats

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. Straight arm Matador Tuck Hold. 2-3 x :30 to :45 @ BW - GOAL is to keep ribs down and focus on supporting weight in a locked out arm position

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.

_____________________________________________________________________________________

THURSDAY 190815

METCON:   

3 Rounds For Effort:

18/15 Calories**

15 Burpees over the bar

5 Deadlifts @ RPE 8

REST 2-3 MINUTES BETWEEN ROUNDS

20 minute time cap!!

**CALORIES: This is a coaches choice day.  5 people will be going at a time.  There will be 2 bikes, 1 rower, and 2 ski ergs set up.  YOUR coach will assign you 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 per - Athletes should focus on keeping their top leg on the bench and maintaining a stable shoulder.  DO NOT EXCEED :30 PER!!

A2. Banded Side steps. 2-3 x 20 (10 per)  - FOCUS is keep weight on the ball of your foot, and control each step (especially the back foot!)

_____________________________________________________________________________________

FRIDAY 190816

STRENGTH:  Front squat. 3 x 3 @ 75% or RPE 6

Athletes will have 15 minutes to complete 3 sets of 3 reps at 75% or RPE 6.  The GOAL for today is for athletes to have ~4 reps left in the tank with each sets.  This is a DELOAD week so the priority is position.

METCON:  

EMOM 12 minutes:

EVEN :30 Max effort assault bike + 5 Toes to bar @ 50/30# + AFAP **

ODD REST

**TOES TO BAR:  Athletes must complete all 5 reps BEFORE the :60 mark of each minute

**INTENT: Goal for today is for athletes to work at a HIGH capacity during the WORK intervals and focus on long slow exhales to intentionally lower the HR during the REST intervals.

___________________________________________________________________________________SATURDAY 190817

STRENGTH:  Snatch Complex:  Snatch pull + snatch.  4-5 x (1+1+1) @ RPE 8

Athletes will have 20 minutes to work on today’s complex.  They will perform 1 rep of each part and complete 4-5 working sets.

METCON:

For Quality:

30 Sandbag to shoulder @ RPE 7 **

8 minute time cap!!


**INTENT: The GOAL of today’s metcon is to have athletes use a weight that will be challenging.  Athletes should focus on 30 perfect reps, hence the FOR QUALITY piece.

___________________________________________________________________________________

SUNDAY 190818

METCON:

3 Rounds For Time:

400 meter run

21 Russian KB swings @ 32/24 or RPE 8

21 Pause HR Push ups

16 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. Inverse row. 3 x 8-12 @ BW - Athletes who completed this the last two weeks should continue to increase volume this week. GOAL is for athletes to develop consistency and control.  Athletes should focus on a big squeeze at the top and pause at the bottom.

A2. Bottoms up KB Carry. 3 x 150 ft. @ Light to moderate - Athletes who completed this the last two weeks should continue to increase volume this week.  FOCUS is shoulder position and consistent control of the wrist.  Athletes should not choose a weight that will promote poor mechanic

WEEK OF 190805-190811

MONDAY 190805

STRENGTH:  Bench Press. 4 x 3 @ 85% or RPE 8.5

Athletes will work for 20 minutes to complete 4 sets of 3 reps at RPE 8.5 or 85%  The GOAL this week is to add ~5 to 10# as compared to last week.  Focus on torso position and driving feet through the floor and shoulders through the barbell!

METCON: 

For Time:

20 Strict Dips **

40 Alternating DB snatches @ 50/35#

500 meter row @ AFAP

10 minute time cap!

**DIPS: Athletes should us a band if they are unable to maintain position and form over the course of 20 strict reps.

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TUESDAY 190806

STRENGTH:  Back squat. 4 x 3 @ 85% or RPE 8.5

Athletes will work for 20 minutes to complete 4 sets of 3 reps at RPE 8.5 or 85%  The GOAL this week is to add ~5 to 10# as compared to last week.  Focus on torso position and driving feet through the floor and shoulders through the barbell!

METCON: 

3 Rounds For Time:

25 Russian KB swings @ 32/24kg or RPE 7 **

200 meter sprint

10 minute time cap!

**RUSSIAN KB SWINGS: The goal for athletes today is to use a HEAVY KB weight that will be challenging but will not take more than 2 sets to complete 25 reps!

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WEDNESDAY 190807

METCON: 

AMRAP 20 minutes: 

11 DB/KB Push jerks @ RPE 7 **

22 DB/KB Front squats @ RPE 7 **

400 meter run

**DB/KB PUSH JERKS:  Athletes should use a weight that will allow them to maintain a stable front rack position BUT also allow for full lockout of the elbow with each rep.

**DB/KB FRONT SQUATS: Athletes should use the same weight as the push jerks

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 per - Athletes should focus on keeping their top leg on the bench and maintaining a stable shoulder.  DO NOT EXCEED :30 PER!!

A2. Banded Side steps. 2-3 x 20 (10 per)  - FOCUS is keep weight on the ball of your foot, and control each step (especially the back foot!)

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THURSDAY 190808

STRENGTH:  Front squat. 4 x 3 @ 80% or RPE 8

Athletes will have 20 minutes to complete 4 sets of 3 reps at 80% or RPE 8.  The focus this week is about consistent position in the front rack under heavier loads.

METCON:   

EMOM 12 minutes:

EVEN :30 Max toes to bar + 6 Burpees @ AFAP **

ODD :40 Sandbag hold @ RPE 7

**TOES TO BAR:  Athletes should choose a rep range that will be repeatable for 6 total sets and work towards that number each set.  At the :30 mark, complete 6 burpees AS FAST AS POSSIBLE!!

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FRIDAY 190809

METCON:  

5 Rounds For Effort:

1 Deadlift @ RPE 9 **

7 Pull ups

:30 Max calorie Assault bike sprint

REST 2 MINUTES BETWEEN SETS

25 minute time cap!!

**DEADLIFT: Goal today is work up to a deadlift weight that will be challenging and close to a daily RPE 9.  Athletes need to consider THE VOLUME FROM THE ASSAULT BIKE WILL EFFECT THE DEADLIFT!!

**INTENT: Goal today is for athletes to work at a high intensity and practice the hinge position under fatigue!!

STRENGTH:

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

A1. Scap Push ups. 2-3 x 8-12 @ BW - GOAL is to allow for separation of the shoulder blades at the top of the movement and full squeeze at the bottom of the rep.

A2. Kneeling Landmine Press. 2-3 x 150 ft. @ RPE 6 - FOCUS is control to the shoulder with each rep and full extension at the top!

___________________________________________________________________________________SATURDAY 190810


METCON:

For Time: 

1 mile run

40 Power cleans @ RPE 6

160 Wall balls @ 20/14#

STRENGTH:

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

A1. Frog pumps. 2-3 x 15-20 @ RPE 7 - Athletes should focus on a full squeeze at the top of each rep.  A light weight may be placed on the hips.

A2. Banded Psoas March. 2-3 x 20 (10 per)  - FOCUS is to keep a neutral spine and be diligent about full extension with each leg.

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SUNDAY 190811

METCON:

AMRAP 6 minutes:

11 Burpees

21 Overhead squats @ 45/35#

REST 1 MINUTE

AMRAP 5 minutes:

44 Burpees

44 Overhead squats @ 95/65#


STRENGTH:

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

A1. Inverse row. 3 x 8-12 @ BW - Athletes who completed this last week should increase volume this week. GOAL is for athletes to develop consistency and control.  Athletes should focus on a big squeeze at the top and pause at the bottom.

A2. Bottoms up KB Carry. 3 x 150 ft. @ Light to moderate - Athletes who completed this last week should increase volume this week.  FOCUS is shoulder position and consistent control of the wrist.  Athletes should not choose a weight that will promote poor mechanics.

WEEK OF 190729-190804

MONDAY 190729

STRENGTH:  Back squat. 4 x 3-4 @ 83% or RPE 8

Athletes will work for 20 minutes to complete 4 sets of 3-4 reps at RPE 8.  The GOAL this week is to add ~5 to 10# as compared to last week.  Focus on torso position and driving feet through the floor and shoulders through the barbell!

METCON: 

Every 3 minutes for 18:

6 DB Snatches @ RPE 7 **

200 meter sprint

3 Box jump + step down @ TALL **

**DB SNATCH:  Athletes will alternate arms EVERY ROUND, NOT REPS.  They should choose a weight that is challenging but not impossible.

**BOX JUMPS:  Athletes should choose a height that will challenge their jumping mechanics, but not end in catastrophe.  Be smart and remember to EXTEND!!

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TUESDAY 190730

STRENGTH:  Bench Press. 4 x 3-4 @ 83% or RPE 8

Athletes will work for 20 minutes to complete 4 sets of 3-4 reps at RPE 8.  The GOAL this week is to add ~5 to 10# as compared to last week.  Focus on control to the chest and finishing with stacked wrist, shoulders, and elbows.

METCON: 

2 Rounds For Time:

25 DB Front squats @ RPE 7

25 Burpees over the DB’s

10 minute time cap!!

**DB FRONT SQUATS:  Athletes should choose a weight that will be challenging but also allow them to maintain a stable and upright front rack position.

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WEDNESDAY 190731

METCON:  “CAN YOU BE FAST & STRONG?”

For Time:

1 mile run

INTO

10 minutes to find a 3RM Push Jerk

30 minute time cap!!

**PUSH JERKS:  Athletes will be taking the barbell from the floor when building to a 3 rep max.  If athletes finds their 3 rep max before the 10 minute time cap, they may perform 1-3 more sets of 3 reps at their 3RM weight.

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THURSDAY 190801

STRENGTH:  Front squat. 4 x 4 @ 78% or RPE 8

Athletes will have 20 minutes to complete 4 sets of 4 reps at 78% or RPE 8.  The focus this week is about consistent position in the front rack under heavier loads.

METCON:   

Every 3 minutes for 15 minutes:

:30 Max effort Assault bike

10 Russian KB swings @ HEAVY

**INTENT:  The GOAL today is for athletes to work at a high, repeatable intensity with ~2:1 for to rest ratio.

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FRIDAY 190802

STRENGTH:  Clean Complex:  Clean pull w/ 2 sec pause at knee + clean w/ 2 sec pause at knee + clean.  4-5 x (1+1+1) @ RPE 8

Athletes will have 20 minutes to work on today’s complex.  They will perform 1 rep of each part and complete 4-5 working sets.  NOTE:  there are three movements today that will be performed.  Each set will involve 3 parts so be conservative in weight choices and focus on technique! 

METCON:  

“Consistency Over Time”

2 x 5 minutes max distance @ G3

FULL RECOVERY BETWEEN EFFORTS **

**INTENT: The goal today is for athletes to work on their capacity in gear 3 while rowing.  Athletes should focus on keeping a high pace, relative to their ventilation mechanics.

**FULL RECOVERY: Recovery intervals will be between ~2:30 to 6:00.  This will be influenced by equipment available and number of people in class, however the goal is to completely recover the HR and repeat a similar intensity effort!

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SATURDAY 190803

METCON:

2 Rounds For Effort:

180 ft. Sandbag carry @ RPE 7

18/15 Calorie ski

24 Wall balls @ 20/14#

REST 5 MINUTES BETWEEN ROUNDS

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. Frog pumps. 2-3 x 15-20 @ RPE 7 - Athletes should focus on a full squeeze at the top of each rep.  A light weight may be placed on the hips.

A2. Banded Psoas March. 2-3 x 20 (10 per)  - FOCUS is to keep a neutral spine and be diligent about full extension with each leg.

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SUNDAY 190804

METCON:

EMOM 12 minutes:

EVEN: :40 Max Pause HSPU **

ODD: 3 Pause Deadlifts @ RPE 7-8 **

**HSPU: Athletes should work within their capacity for each round.  They MUST PAUSE at full extension with each rep.  Athletes should perform pause strict push ups if they are not able to consistently perform HSPU.

**DEADLIFTS: Each rep MUST PAUSE on the ground for one full second between reps.

STRENGTH:

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

A1. Inverse row. 3 x 8-12 @ BW - GOAL is for athletes to develop consistency and control.  Athletes should focus on a big squeeze at the top and pause at the bottom.

A2. Bottoms up KB Carry. 3 x 150 ft. @ Light to moderate - FOCUS is shoulder position and consistent control of the wrist.  Athletes should not choose a weight that will promote poor mechanics.