WEEK OF 190930-191006

MONDAY 190930

METCON: 

3 Complete sets of: **

2 Rounds For Effort:

15 Calorie row **

15 Wall balls @ 20/14#

REST 2 MINUTES BETWEEN SETS

20 minute time cap!

**INTENT:  Today we are working on lactic threshold (that shitty feeling).  Athletes should work at a high and repeatable intensity for both rounds.  They should utilize the rest periods to bring down HR & respiration rate.

**FORMAT: Athletes will complete 2 back to back sets, then rest 2 minutes, then repeat that same format 2 more times.

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TUESDAY 191001

SKILLS:  Kipping Progressions week 2:  BAR MUSCLE UPS

Athletes will work for 20 minutes completing on skill progressions that will help develop the strong and efficient kipping mechanics.  The teaching point today is BAR MUSCLE UPS, however if athletes are still developing kipping mechanics, they should focus on skill progression that will help build and strengthen their capacity.

METCON: 

AMRAP 10 minutes:

18 DB Front Squats @ 50/35# or RPE 6

6 Bar muscle ups ** 

36 Double unders

**INTENT: Kipping position as it relates to high skill gymnastics movements

**BMU: Athletes who cannot complete bar muscle ups may choose to complete chest to bar pull ups, or kipping pull ups.  Athletes SHOULD WORK WITHIN THEIR CURRENT CAPACITY!!

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WEDNESDAY 191002

OPEN SKILLS:  Handstand Progressions:  HSPU & HS WALKING

Athletes will work for 20 minutes completing on skill progressions that will help develop the strong and efficient handstand mechanics.  The teaching point today is HSPU & HS WALKING so athletes should focus on mechanics that will build their capacity within their skill level.

METCON: 

3 Rounds For Quality:

8 Slam balls @ 50/30#

4 HSPU **

12 Alternating DB snatches @ 50/35#

4 HSPU

8 Slam balls @ 50/30#

REST :60 to :90 BETWEEN ROUNDS

20 minute time cap!!

**INTENT: HSPU skill practice while under moderate fatigue 

**HSPU:  Athletes should perform strict push ups if they are unable to complete a high volume of HSPU

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THURSDAY 191003

OPEN SKILLS:  Double unders

Athletes will work for 20 minutes completing on skill progressions that will help develop efficient and consistent double under reps.  The goal of today is to focus on areas that will not only help athletes get their first few sets of double unders, but also become more efficient at higher volumes under fatigue.

METCON:   

AMRAP 11 minutes:

35 Double unders

10 DB Box step overs @ 50/35# or RPE 7

3 Toes to bar @ ascending **

10 DB box step overs @ 40/35# or RPE 7

**TOES TO BAR: Athletes should add 3 reps every (i.e 3/6/9/12/15...)

**DB BOX STEP OVERS: Athletes will hold 2 DB’s while preforming these.  The height of the box will be 24/20”

**INTENT: Toes to bar under fatigue 

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FRIDAY 191004

METCON:

On a running 17 minute clock:

Complete 3 Rounds of:

200 meter run

7 Hang snatches @ 95/65# or RPE 5

11 Burpees over the bar

REST 3 MINUTES

Complete 3 Rounds of:

200 meter run 

7 Hang power cleans 145/105# or RPE 5

11 Burpees over the bar

**INTENT: Weightlifting technique during high volume metcons

___________________________________________________________________________________SATURDAY 191005


METCON:

PARTNER WORKOUT!!

Athletes will alternate complete rounds in a you go, I go fashion completing full rounds for the entire 13 minute metcon.  PARTNERS DO NOT HAVE TO DEADLIFT THE SAME WEIGHT & MAY USE 2 BARBELLS IF THERE IS ENOUGH EQUIPMENT.  

AMRAP 13 minutes:

3 Deadlifts @ ascending **

15 Air squats

6 Pause strict push ups

SUGGESTED DEADLIFT WEIGHT:

M: 155/185/205/225/245/265/285/305/325

W: 125/145/165/175/195/215/235/255/275

**INTENT: Teach deadlift and how position is influenced by increased loading and fatigue

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SUNDAY 191006

METCON:

5 Rounds For Effort:

:15 Assault bike sprint @ RPE 9

12 Thrusters @ 75/55# or RPE 5 **

4 Sandbag cleans @ RPE 7

REST :90 BETWEEN ROUNDS

20 minute time cap!


**INTENT: positional capacity with the thruster & mindset for workout structures that elicit a high metabolic response