WOD 190313

STRENGTH:  Clean: 1 x RPE 8

Athletes will have 20 minutes to build to a daily RPE 8.  After they have found their RPE 8, a % of this weight will be used for toady's metcon.

DO NOT MAX OUT!


METCON:

“The Power Ranger Throwdown”

Every 3 minutes for 18 minutes:


1 Power clean @ RPE 5-6**

200 ft. Shuttle sprint

9 Wall balls @ 20/14#

**Athletes should take their RPE 8 weight for the day and reduce that by 15 to 20#.  This should be their weight for today's metcon!

WOD 190312

METCON:

4 Rounds For Effort:

100 ft. Farmer's carry

9 HSPU **

11 KB/DB Front Squats

REST 2-3 MINUTES BETWEEN ROUNDS - 

**The same weights should be used for carries and squats


** FARMER’S CARRY: Athletes should choose a weight that will allow them to carry the DB's or KB's in a stable and strong shoulder position.  Focus on position not loading!

** HSPU:  Athletes should talk to their coach if 9 reps will e challenging or outside their capacity

** DB FS: Athletes should choose a weight that they can maintain a strong FRONT RACK POSITION without compromising movement or position.

WEEK OF 190311-190317

WEEK OF 190311-190317

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MONDAY 190311

STRENGTH:  Back squat: 3 x 8 @ RPE 5

**Athletes should focus on position and tempo.  This is the fourth week of the Open, so we will want to  monitor volume accordingly.


METCON:

For Time:

50 Double unders

21 Toes to bar

100 Double unders

36 Russian KB swings @ RPE 5

150 Double unders 

48 Burpees

15 minute time cap!

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TUESDAY 190312

METCON:

4 Rounds For Effort:

100 ft. Farmer's carry

9 HSPU **

11 KB/DB Front Squats

REST 2-3 MINUTES BETWEEN ROUNDS - 

**The same weights should be used for carries and squats


** FARMER’S CARRY: Athletes should choose a weight that will allow them to carry the DB's or KB's in a stable and strong shoulder position.  Focus on position not loading!

** HSPU:  Athletes should talk to their coach if 9 reps will e challenging or outside their capacity

** DB FS: Athletes should choose a weight that they can maintain a strong FRONT RACK POSITION without compromising movement or position.


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WEDNESDAY 190313

STRENGTH:  Clean: 1 x RPE 8

Athletes will have 20 minutes to build to a daily RPE 8.  After they have found their RPE 8, a % of this weight will be used for toady's metcon.

DO NOT MAX OUT!


METCON:

“The Power Ranger Throwdown”

Every 3 minutes for 18 minutes:


1 Power clean @ RPE 5-6**

200 ft. Shuttle sprint

9 Wall balls @ 20/14#

**Athletes should take their RPE 8 weight for the day and reduce that by 15 to 20#.  This should be their weight for today's metcon!

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THURSDAY 190314

METCON:

“Aerobic Efficiency: Know Your Shift 7.0”

For Quality:

Accumulate max distance meters OR max calories in 20 minutes @ G3 **

**Athletes may use an assault bike, rower, or ski erg for today’s aerobic training.  Today is about controlling breath rate and understanding how that correlates to longer duration efforts.


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FRIDAY 190315

CF OPEN 19.4


TBD

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SATURDAY 190316

METCON:

PARTNER WORKOUT!!

Athletes will alternate full rounds in a you go, I go fashion with their partner.  They will start each round where left left off the round prior.

"Snatching Chief"

AMRAP 3 minutes x 5

3 Hang power snatches @ RPE 5

6 Push ups

9 Air squats

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SUNDAY 190317

STRENGTH:   DB Incline Bench Press. 3 x 6-8 @ 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:

5 Rounds For Time:

6 Strict pull ups

50 ft. DB Walking lunge @ RPE 6 (not front rack)

50 Double unders

15 minute time cap!

WOD 190309

METCON: PARTNER WORKOUT!!

Athletes will alternate complete rounds for the entire 20 minutes, ALTERNATING AFTER COMPLETING 1 FULL ROUND.  Each athlete must complete 2 full rounds before increasing weight with their partner.

2 Rounds For Time:

7 Front squats @ 135/95# **

8 HSPU

7 Sandbag to shoulder @ moderate

2 Rounds For Time:

6 Front squats @ 155/115 **

7 HSPU

6 Sandbag to shoulder @ moderate

2 Rounds For Time:

5 Front squats @ 185/135#

6 HSPU

5 Sandbag to shoulder @ moderate

20 minute time cap!