WEEK OF 190211-190217

MONDAY 190211

STRENGTH:  Back squat: 3 x 4-6 @ RPE 8 

Athletes should focus on control and consistent drive through the legs. With a higher RPE, athletes should ensure that each set they have ~2 reps in the tank.

METCON:

AMRAP 12 minutes:

10 DB Box step overs @ 24/20"" + moderate **

15 Wall balls @ 20/14#

5 Sandbag to shoulder @ moderate

** Athletes should choose a weight that will allow them to move consistently and safely for the entire 12 minutes

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TUESDAY 190212

METCON:

5 Rounds For Quality:

10 Bench Press @ moderate

10 Toes to bar

50 Double unders

REST :90 BETWEEN ROUNDS

20 minute time cap!

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WEDNESDAY 190213

STRENGTH:  Clean x 1 @ RPE 8

A) From 0:00-12:00, athletes will perform multiple reps of the warm-up complex AND build to their RPE 8 weight:
Warm-up Complex:  2 clean pulls + 2 full cleans

B) From 12:00-20:00, athletes will complete an EMOM style of:: 

1 Full clean @ RPE 8

DO NOT MAX OUT!

METCON:

"Aerobic Efficiency: Know Your Shift 3.0"

3 Rounds For Quality:

20 Calorie Assault Bike @ Gear 3 **

20 Slam Balls @ RPE 6 + Gear 4

10 minute cap!

** Athletes may choose to work for 2 minutes in gear 3 rather than a target number of calories 

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THURSDAY 190214

STRENGTH:  Front squat: 3 x 4-6 @ RPE 8 

Athletes should focus on control and consistent drive through the legs. With a higher RPE, athletes should ensure that each set they have ~2 reps in the tank.

METCON:

"Diane Does the Open"

For Time:

21 - 15 - 9

Deadlift @ 225/155# **

HSPU @ 2019 Open standard **

10 minute time cap!

** Athletes should choose a deadlift weight that is ~RPE 6 + a push up variation that will allow for consistent and sound pushing mechanics.

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FRIDAY 190215

"CF Open Workout 16.1ish"

Complete as many rounds as possible in 20 minutes of:

25 ft. (R) SA OH DB walking lunge @ moderate **

8 Burpees

25 ft. (L) SA OH DB walking lunge @ moderate **

8 Chest to bar pull ups

** Athletes should choose a weight that will be ~RPE 6 to 7.  In 2016 this was an OH BB lunge at 95/65#.  50/35# would be comparable weight selections

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SATURDAY 190216

METCON:

PARTNER WORKOUT!!


** Athletes will alternate complete rounds in a you go, I go fashion.  Each athlete will complete 4 to 5 rounds.  Athletes should prioritize intensity rather than volume of work - —> work hard each round and don’t worry if you only complete 4 rounds instead of 5.  If you work hard, 4 will be plenty :

4 to 5 Rounds For Effort:

21 Calorie row **

12 DB squats @ moderate

9 Burpees over the rower **

REST WHILE PARTNER WORKS

30 minute time cap!!

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SUNDAY 190217
STRENGTH:  Split Squat: 2 x 14 per @ RPE 8 

Athletes should focus on knees over the toes + control through the back knee + strong drive through the front foot. Intensity will be achieved due to increased volume NOT increased loading.

METCON:

"Can you go unbroken?"


** Athletes should use today's metcon as a chance to build their capacity with unbroken reps.  Athletes should choose a weight that will be challenging, however it will not compromise their position.  The intended stimulus is to take athletes close to their threshold each round.

If you have to drop the bar - 3 Burpees!!

For Time:

18 Power snatches @ RPE 5

REST :30

15 Power snatches @ RPE 5

REST :30

12 Power snatches @ RPE 5

10 minute time cap!