WEEK OF 190506-190512

MONDAY 190506

STRENGTH:  Pause Bench Press. 4 x 6 @ RPE 6

Athletes will work for 20 minutes to complete 4 sets of 6 reps at RPE 6.  THESE ARE PAUSE REPS.  ATHLETES SHOULD PAUSE FOR 5 FULL SECONDS AT THE BOTTOM OF EACH REP!

METCON:

5 x 500 meter row @ Gear 3 **

REST 1:1 

30 minute time cap!

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TUESDAY 190507

STRENGTH:  Pause Back squat. 4 x 6 @ RPE 6

Athletes will work for 20 minutes to complete 4 sets of 6 reps at RPE 6.  THESE ARE PAUSE REPS.  ATHLETES SHOULD PAUSE FOR 5 FULL SECONDS AT THE BOTTOM OF EACH REP!

METCON: 

3 Rounds For Effort:

200 ft. shuttle sprint

5 Sandbag cleans @ RPE 7

10 Strict Push ups**

Rest 2 minutes between rounds 

17 minute time cap!

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WEDNESDAY 190508

METCON:

On a running 12 minute clock:

30 Double unders

2 Hang snatch @ ascending **

**Athletes will begin each round by completing 30 Double unders.  Each athlete must begin at a specific starting weight of their choosing. Athletes can only make 5 to 10# increases throughout the workout.  They may have another athlete help change weights.

STARTING WEIGHTS MEN:

45# - 65# - 95# - 115# - 135# - 155# - 175#

STARTING WEIGHTS WOMEN:

35# - 45# - 55# - 65# - 75# - 85# - 95#

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THURSDAY 190509

METCON:

AMRAP 14 minutes:

18/15 Calories **

35 Wall balls @ 20/14#

24 Alternating DB snatches @ RPE 7 **

**CALORIES: Athletes May choose to between a ski erg, rower, or assault bike for today’s workout.  THEY MAY NOT SWITCH!!

**DB SNATCH: Athletes should choose a weight that is challenging, but will allow for consistent form and technique.

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FRIDAY 190510

STRENGTH:  Overhead squat. 4 x 5 @ RPE 6

Athletes will work for 20 minutes to complete 4 sets of 5 reps @ RPE 6.  The goal is control and position.  Athletes should focus on perfect form throughout all 4 sets.


METCON:

3 Rounds For Quality:

24 DB box step overs @ RPE 6

12 Banded strict pull ups

12 minute time cap!!

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SATURDAY 190511

PARTNER WORKOUT!!

Athletes will work in teams of 2 and split the total work evenly.  All work must be done in unbroken sets of 10.  Athletes will alternate back and forth 10 reps at a time.  Teams of 3 are permitted, however the total work volume increase to 450 reps for each movement!

For Time:

300 Air squats

300 Russian KB swings @ RPE 6

30 minute time cap!

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SUNDAY 190512

STRENGTH:  DB Walking Lunges. 3 x 12 (6 per) @ RPE 6

Athletes will have 15 minutes to complete 3 sets of 12 reps of DB walking lunges at an RPE 6.  The goal is control and standing through the front leg!

METCON:

Every 4 minutes For 16 minutes:

15 DB Thrusters @ RPE 6

45 Double unders

5 Pause inverse rows **

**Athletes may perform 5 BAR MUSCLE UPS instead of inverse row