WEEK OF 190318-190324

MONDAY 190318

METCON:

WORKOUT DESIGN:  Athletes should focus on pushing the limits on their comfort level today.  They should choose a weight for the front squat (taken from the floor) that will be challenging, and might not be completed in 1 set.  HOWEVER they can still complete all reps with proper form and position. 

For Time:

12 - 9 - 6 

Front squat @ RPE 7 **

HSPU

10 minute time cap!

**FRONT SQUAT:  Athletes may increase the volume of the front squat if they are not comfortable lifting weights at an RPE 7.  They should increase the rep count to 21 - 15 - 9 at a lighter load.

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TUESDAY 190319

METCON:

3 Rounds For Time:

1000 meter row 

** 6 Clean and jerks @ RPE 6 after every 250 meters completed.  Athletes will end the workout with 6 clean and jerks.  Our recommendation for the weight is 135/95#

10 minute time cap!!

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WEDNESDAY 190320

STRENGTH:  Snatch: 2 x RPE 8

Athletes will have 20 minutes to build to a daily RPE 8.  The focus here is to work on form and technique.  Athletes should take multiple attempts at the same weight to accumulate volume and consistency.

DO NOT MAX OUT!

METCON:

Every 2 minutes for 12 minutes:

150 ft. Sand bag carry @ moderate

55 Double unders

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THURSDAY 190321

METCON:

“Aerobic Efficiency: Know Your Shift 8.0”

"The Downshift"

Athletes should work to maintain a high intensity while operating in gear 4.  Once they shift to gear 3, they should focus on a sustained work rate, pushing the limits of their nasal capacity.  The focus today is movement connected with breath!!

3 Rounds For Quality:

:60 Assault bike calories @ G4

15 Russian KB swings @ RPE 5 + G4

10 Air squats @ G4

:60 Calories @ G3

15 Russian KB swings @ RPE 5 + G3

10 Air squats @ G3

REST 3 MINUTES BETWEEN ROUNDS

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FRIDAY 190322

CF OPEN 19.5

TBD

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SATURDAY 190323

METCON:

PARTNER WORKOUT!!

Athletes will work in teams of 2 to complete 2 full rounds of today’s workout.  Each athlete must do the same amount of workout, however they can split up the reps however they like.

2 Rounds For Time:

40 Toes to bar

50 Box jump overs @ 24/20”

70 Calories @ G3 **

20 minute time cap!!

**Athletes may choose a rower, assault bike, or ski erg for today’s metcon

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SUNDAY 190324

STRENGTH: DB Incline Bench Press:  4 x 4-6 @ RPE 8 

Athletes should focus on control and locking out the elbows at the top.  If athletes want to increase intensity, they should add tempo, not weight!

METCON:

3 Rounds For Time:

20 Wall balls @ 20/14#

20 Alternating DB snatches @ RPE 6

10 minute time cap!!