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”

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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.

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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!

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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

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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!