Week of 190617-190623

MONDAY 190617


STRENGTH:  Back squat. 4 x 5 @ RPE 7.5

Athletes will work for 20 minutes to complete 4 sets of 5 reps at RPE 7.5.  When choosing weights for today, athletes should have ~3 more reps left in the tank AND should feel confident about adding more weight if need be. 

METCON: 

2 Rounds For Volume:

2 minutes: Max wall balls @ 20/14# **

REST :30 

2 minutes:  Max DB snatches @ RPE 7 **

REST :90


12 minute time cap!

**WALL BALLS:  Athletes should work to complete higher volume sets, consistently.  The goal here is repeatable, consistent sets.  Athletes should leave ~3 reps in the tank each time.

**DB SNATCHES:  Athletes should choose a weight that will be challenging but also allow for consistency.  If athletes can complete multiple sets of 10 reps, that would be ideal.

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TUESDAY 190618

STRENGTH:  Clean Complex:  CL pull + mid hang power CL + Front squat + full CL.  4-5 x (1+1+1+1) @ RPE 7.5

Athletes will have 20 minutes to work on today’s complex.  They will perform 1 rep of each part and complete 4-5 working sets.  Athletes should choose a weight that will allow them to feel challenged, but remain technically sound.

METCON: 

Every 3 minutes for 15 minutes:

7 Strict dips

35 Double unders

:30 Sandbag hold @ RPE 5 + G3 **

**SANDBAG HOLD: Athletes should choose a bag that they can hold high on their chest and breathe ONLY through their nose.

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WEDNESDAY 190619

METCON: 

10 x 200 meter sprint @ RPE 8-9 **

REST :90 between intervals 

**SPRINT INTENSITY:  Athletes should focus on staying within an 8-9 RPE to allow for repeatable intensity.  

STRENGTH:

Athletes should perform these movements as a superset.  Rest between movements should only be ~:15 and :60 to :90 between sets.

A1. Seated box jumps + step down. 3 x 5 @ tall - FOCUS is a soft landing a full extension of the hips and ankles.  Athletes should prioritize the quality of their jump, rather than the height!

A2. Banded glute bridge. 3 x 15-20 @ RPE 5-6 - FOCUS is to keep tension with the knees pushing out, and a slow control to the floor.  Squeeze glutes and pause at the top!

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THURSDAY 190620

STRENGTH:  Bench Press. 4 x 5 @ RPE 7.5

Athletes will work for 20 minutes to complete 4 sets of 5 reps at RPE 7.5.  When choosing weights for today, athletes should have ~3 more reps left in the tank AND should feel confident about adding more weight if need be.

METCON: 

EMOM 12 minutes:

EVEN: 200 ft. Farmer’s carry @ RPE 6-7

ODD: :30 Inverse row **

**INVERSE ROW:  The goal today is control.  Athletes may increase difficulty by adding a pause at the top and the bottom.  Creating a good mind muscle connection is the main teaching point today.  Athletes may also use ring rows to help build capacity in the movement.

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FRIDAY 1906121

STRENGTH:  Front squat. 4 x 5 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 5 reps at RPE 7.  This is a slight increase in volume from last week.  Athletes should focus on a conservative weight increase to allow for consistent positions and reps

METCON:

2 Rounds For Time:

500 meter row

25 Burpees

10 minute cap!

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SATURDAY 190622

METCON:

PARTNER WORKOUT: Athletes will complete 3 full rounds each alternating in a you go, I go fashion.

3 Rounds For Time:

:30 Max effort Assault bike @ G3

24 Slam balls @ 50/30#

12 Pause strict push ups

18 minute time cap!


STRENGTH:  Reverse sled drag. 3 x 150 ft. @ RPE 6

Athletes will perform 3 reverse sled drags focused on keeping weight in the ball of their foot and staying consistent in their pace!  Athletes who completed this last week should increase the weight slightly!

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SUNDAY 190623

METCON:

AMRAP 15 minutes:

400 meter run

100 ft. DB Walking lunges @ RPE 6 **

12 Toes to bar

STRENGTH: 

Athletes should perform these movements as a superset.  Rest between movements should only be ~:15 and :60 to :90 between sets.

A1. Seated Z-press. 3 x 10-12 per @ RPE 6-7- FOCUS is for athletes to use a weight that will allow for full extension at the top of each rep!

A2. Banded plank shoulder. 3 x 14-20 (7 to 10 per) - FOCUS is for athletes to keep a neutral midline position and focus on not shifting hips whit each movement.  GOAL is to lightly touch the ground with each rep!

WEEK OF 190610-190616

MONDAY 190610

STRENGTH:  Snatch Complex:  SN pull + mid hang power SN + OHS + full SN.  4-5 x (1+1+1+1) @ RPE 7.5

Athletes will have 20 minutes to work on today’s complex.  They will perform 1 rep of each part and complete 4-5 working sets.  Athletes should choose a weight that will allow them to feel challenged, but remain technically sound.


METCON: 

2 Rounds For Quality:

20 Deadlifts @ RPE 6

20 Banded strict pull ups

REST 3 MINUTES BETWEEN ROUNDS

10 minute time cap!

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TUESDAY 190611

STRENGTH:  Back squat. 4 x 5 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 5 reps at RPE 7.  When choosing weights for today, athletes should have ~3 more reps left in the tank AND should feel confident about adding more weight if need be.  BE CONSERVATIVE THIS FIRST WEEK!

METCON: 

Every 2 minutes for 12 minutes:

:30 Max calorie assault bike @ G3

12 Russian KB swings @ RPE 7

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WEDNESDAY 190612

METCON: 

5 Rounds For Quality:

3 Full cleans @ RPE 6

Max strict matador dips in 1 set **

REST :90 BETWEEN ROUNDS

**DIPS:  Athletes should focus on completing one set with ~8-12 reps in volume.  Athletes may use bands or add weight as long as they stay within the range of 8-12 reps!

STRENGTH:

A1. DB rear lateral raises. 3 x 12-15 @ RPE 5-6 - FOCUS is chest parallel to the floor, with full extension of the arms.  Keep gaze slightly forward and hands away from body.

A2. Alternating DB Bicep curls. 3 x ~2 RIR @ RPE 5-6 - FOCUS is for athletes to take each set until they have ~2 reps in the tank.  Athletes should focus on straight wrists and a full pause at the top of each rep.

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THURSDAY 190613

“Run or Row?  Choose wisely”

For Time:

1 Mile row 

- REST :60 -

1 Mile run

35 minute time cap!

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FRIDAY 190614

STRENGTH:  Front squat. 3 x 6 @ RPE 7

Athletes will work for 20 minutes to complete 3 sets of 6 reps at RPE 7.  When choosing weights for today, athletes should have ~3 more reps left in the tank AND should feel confident about adding more weight if need be.  BE CONSERVATIVE THIS FIRST WEEK

METCON:

“Barn Burner 2019”

For Time:

45 Wall balls 20/14#

9 Burpees over the bag

5 Sandbag cleans @ RPE 6

REST :60

30 Wall balls 20/14#

6 Burpees over the bag

5 Sandbag cleans @ RPE 6

REST :30

15 Wall balls 20/14#

3 Burpees over the bag

5 Sandbag cleans @ RPE 6

14 minute time cap!

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SATURDAY 190615

NO CLASS STAR OF THE NORTH


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SUNDAY 190616

STRENGTH:  Bench Press. 4 x 5 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 5 reps at RPE 7.  When choosing weights for today, athletes should have ~3 more reps left in the tank AND should feel confident about adding more weight if need be.  BE CONSERVATIVE THIS FIRST WEEK!

METCON:

3 Rounds For Quality:

:60 Max double unders 

:30 Single arm static hold (R) @ RPE 6

:30 Single arm static hold (L) @ RPE 6

10 Inverse rows

REST :90 BETWEEN SETS

16 minute time cap!


WEEK OF 190603-190609

MONDAY 190603

STRENGTH:  Pause Back squat. 4 x 5 @ RPE 8
Athletes will work for 20 minutes to complete 4 sets of 5 reps at RPE 8.  THESE ARE PAUSE REPS.  ATHLETES SHOULD PAUSE FOR 4 FULL SECONDS AT THE BOTTOM OF EACH REP!

METCON: 

2-3 Rounds For Effort:

Max assault bike calories in :60 **

Rest 3-4 minutes between efforts

**GOAL:  Today’s metcon is to promote 2-3 3 intensity efforts on the bike.  Efforts such as these are used to maintain and promote an athletes overall expression of power.  Focus on giving everything you have with each effort.  Athletes should complete 3 efforts ONLY if they can maintain the intensity needed.

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TUESDAY 190604

INTENT:  The goal of today’s workout is sustained intensity over a 20 minute duration.  Athletes should focus on being methodical with their pace and breaking their reps up accordingly.  Technique of the power snatch is today’s point of emphasis.    

METCON: 

AMRAP 20 minutes:

400 meter run

12 Power snatches @ RPE 6

18 Wall balls @ 20/14#

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WEDNESDAY 190605

“The Other Diane..”

For Time:

20 Deadlifts @ 225/155# or RPE 7

20 HSPU

15 Deadlifts @ 225/155# or RPE 7

15 HSPU

10 Deadlifts @ 225/155# or RPE 7

10 HSPU


10 minute cap!

**DEADLIFTS:  Athletes should a weight that will be challenging but can be completed in no more than 2-3 sets.  The focus of this workout is proper hinge mechanics so focus on pressing feet into the floor!

**HSPU: Athletes may use 2 ab-mats if need be or increase the difficulty to SHSPU.  The focus of this workout is proper pressing mechanics while under fatigue.  

STRENGTH:  3 Rounds Superset:
A1. Kneeling DB Row: 3 x 10-12 per @ RPE 6 - FOCUS is a big stretch at the bottom of the rep and full squeeze at the top.

A2.  Barbell Curl to Forehead: 3 x ~2 RIR @ RPE 5 - FOCUS is for athletes to keep their elbows in front of their torso and pause with straight wrists at the top of each rep

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THURSDAY 190606

STRENGTH:  Overhead squat. 4 x 3 @ RPE 8

Athletes will work for 20 minutes to complete 4 sets of 3 reps @ RPE 8.  The goal is control and position.  Athletes should focus on perfect form throughout all 4 sets

METCON:

“Gas Pedal Jamboree:  Burpee x Dub Edition”

3 Rounds For Time:

60 Double unders

20 Burpees

10 minute cap!!

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FRIDAY 190607

STRENGTH:  Pause Bench Press. 4 x 5 @ RPE 8

Athletes will work for 20 minutes to complete 4 sets of 5 reps at RPE 8.  THESE ARE PAUSE REPS.  ATHLETES SHOULD PAUSE FOR 4 FULL SECONDS AT THE BOTTOM OF EACH REP!

METCON:

**The goal of today’s metcon is to create a good mind, muscle connection with each movement.  Focus on proper mechanics and fluid movement.  No one gets a gold star for a large volume of rounds, move well :)


AMRAP 12 minutes For QUALITY:

10 Russian KB swings @ 32/24kg or RPE 8 **

6 Banded Pause chin ups

10 KB Goblet squats @ 32/24 kg or RPE 8 **

**KB’s:  Athletes will use the same KB for squats and swings.  Just because you can swing it, doesn’t mean you can squat it with perfect form, gentlemen…

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SATURDAY 190608

METCON:

INTENT: The goal for today’s workout is to build on running mechanics.  Athletes should focus on maintaining breathing protocols during running intervals as well as recovery periods.

5 Intervals for Quality:

400 meter run @ G3

Rest 1:1 @ RECOVERY BREATHING

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SUNDAY 190609

METCON:

EMOM 10 minutes:

5 Power cleans @ RPE 6

5 Toes to bar 

**GOAL:  Today athletes should focus on sound technique with the power cleans and UB reps with the toes to bar.  Athletes should choose weights that will allow for 5 single reps at a slightly increased weight.

STRENGTH:  DB Walking Lunges. 3 x ~2 RIR @ RPE 6

Athletes will have 12 minutes to complete 3 sets of lunges at RPE 6.  Athletes should take each set until they only have ~2 reps left in the tank!


WEEK OF 190527-190602 - DELOAD

MONDAY 190527

“MURPH”

For Time: 

Run 1 mile 

100 Pull ups

200 Push ups

300 Squats

Run 1 mile

**Athletes may choose any version of today’s workout that best aligns with their skill and ability level.  Athletes may also partition the gymnastic portion of the workout however they choose.

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TUESDAY 190528

“POST-MURPH”

STRENGTH:  Russian kettlebell swings: 3 x 12 @ RPE 5

Athletes will complete 3 sets of 12 swings at RPE 15.  The FOCUS for today is movement and blood flow.  Athletes who did not participate in MURPH should increase the intensity to RPE 8.

METCON: 

Every 5 minutes for 20 minutes:

2 minutes aerobic @ G3 **

100 meter farmer’s carry @ RPE 5

10 Slam balls @ light

**AEROBIC: Athletes may choose a rower, bike, or ski for today’s workout.  Those athletes who did not participate in Murph are encouraged to increase the intensity of the workout.

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WEDNESDAY 190529

STRENGTH:  Front squat. 3 x 6 @ RPE 6

Athletes will work for 15 minutes to complete 3 sets of 6 reps.  This is a deload week so athletes should focus on position in technique rather than loading and intensity.

METCON:

EMOM 12 minutes:

EVEN: 3 Power cleans @ RPE 7 **

ODD:  :30 Box jump overs @ 24/20”

**POWER CLEANS: Athletes should use a weight that is challenging and will allow for 3 technical single reps at a heavier load.

**BOX JUMP OVERS: Athletes should move at a consistent and controlled pace

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THURSDAY 190530

METCON:

2 Rounds For Time:

18/15 Calorie ski

25 UB Wall balls @ 20/14#

400 meter sprint

- Rest 5 minutes between rounds - 

STRENGTH:  Reverse sled drag. 3 x 150 ft. @ RPE 6

Athletes will perform 3 reverse sled drags focused on keeping weight in the ball of their foot and staying consistent in their pace!  Athletes who completed this last week should increase the weight slightly!

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FRIDAY 190531

STRENGTH:  Bench Press. 3 x 6 @ RPE 6

Athletes will work for 15 minutes to complete 3 sets of 6 reps at RPE 6.  This is a deload week so athletes should be conservative with the weights.  No pause reps today!

METCON:
For Time:

21 - 15 - 9

Push jerk @ 95/65# or RPE 5 **

Burpee over the bar

10 minute cap!

**PUSH JERK: Athletes should use a weight that will allow them for to complete large sets.  If 95/65# is below RPE 5 for athletes, they should increase the loading!

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SATURDAY 190601

PARTNER WORKOUT!!

Athletes will alternate complete rounds until each athlete has completed 3 full rounds. 

METCON:

6 Rounds For Time:

21 Calorie row or :75 **

15 DB Thrusters @ RPE 6

9 Toes to bar

**CALORIES: Athletes do not have to use Gear 3 but it is recommended for today’s workout.

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SUNDAY 190602

METCON:

5 Rounds For Effort:

7 Strict dips

200 ft. Sandbag carry @ RPE 6

35 Double unders

  • Rest 2 minutes between rounds - 

**DIPS: Athletes should use a band if they are unable to maintain a strong position at BW

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

Athletes will have 12 minutes to complete 3 sets of 12 lunges at RPE 6.  The focus is consistent tempo and maintaining pressure through the front front as they stand.

WEEK OF 190520-190526

MONDAY 190520

STRENGTH: Pause Bench Press. 4 x 5 @ RPE

Athletes will work for 20 minutes to complete 4 sets of 5 reps at RPE 7.  This week we are looking for ~5 to 10# increase.  THESE ARE PAUSE REPS.  ATHLETES SHOULD PAUSE FOR 4-5 FULL SECONDS AT THE BOTTOM OF EACH REP!

METCON:

Every 3 minutes for 12 minutes:

200 meter sprint

6 Alternating DB snatches @ RPE 8

Max push ups in remaining time ***

**DB SNATCH: Athletes are encouraged to choose a weight that is 5 to 10# heavier than their normal DB snatch working weight if their technique allows.

**PUSH UPS: Athletes may perform strict HSPU if their coach agrees.  Athletes should focus on accumulating quality reps and achieving a higher volume of push ups, rather than 1-3 strict HSPU reps!

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TUESDAY 190521

STRENGTH:  Pause Back squat. 4 x 5 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 5 reps at RPE 7.  This week we are looking for ~5 to 10# increase.  THESE ARE PAUSE REPS.  ATHLETES SHOULD PAUSE FOR 4-5 FULL SECONDS AT THE BOTTOM OF EACH REP!

METCON: 

4-5 Rounds For Power:

:30 Assault bike sprint @ RPE 9.5 **

Rest 2 minutes between efforts

20 minute time cap!

**ASSAULT BIKE: Athletes should prioritize intensity and quality of quantity.  They should only complete 4 rounds if they cannot maintain intensity.

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WEDNESDAY 190522

INTENT:  The focus of today’s workout is sustained and consistent technique with the hang squat clean, while under fatigue.  Athletes are encouraged to embrace the ascending jumps and increase weight each round.  As always, work within your own capacity and be confident!!

METCON:

For Time:

30 Burpees over the bar

30 Hang squat cleans @ RPE 5 **

Rest 3 minutes

20 Burpees over the bar

20 Hang squat cleans @ RPE 6 **

Rest 2 minutes

10 Burpees over the bar 

10 Hang squat cleans @ RPE 7 **

**HANG SQUAT CLEANS:  Today athletes are encouraged to make bigger weight jumps. Each round should become progressively harder based on volume and fatigue, however athletes are encouraged to work with their own capacity:  An example of possible increase are as follows:

M: 95/135/175# or 115/135/155#

W: 65/95/125# OR 75/95/115#

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THURSDAY 190523

METCON:

AMRAP 10 minutes:

21 Air squats

200 ft. Sandbag carry @ RPE 7 **

4 Alternating Sandbag to shoulder @ RPE 7

**SANDBAG: Athletes should use a bag that will be challenging but not impossible,.  The goal today is consistent and steady state strength work, not fall on the ground and roll around in pain CrossFit :)

STRENGTH:  DB Walking Lunges. 4 x 16 (8 per) @ RPE 7 (SAME WEIGHT AS LAST WEEK)

Athletes will have 15 minutes to complete 4 sets of 16 reps (8 per leg) of DB walking lunges at THE SAME WEIGHT AS LAST WEEK.  The goal is control and standing through the front leg!

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FRIDAY 190524

STRENGTH:  Overhead squat. 4 x 4 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 5 reps @ RPE 7.  The goal is control and position.  Athletes should focus on perfect form throughout all 4 sets.

METCON:

EMOM 15 minutes:

MINUTE 1: :40 Max double unders

MINUTE 2: 12 Power snatches @ 75/55# or RPE 4

MINUTE 3: :40 Max wall balls @ 20/14#

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SATURDAY 190525

“Russian Helen”

3 Rounds For Time:

400 meter run

21 Russian KB swings @ 24/16 kg

12 Pull ups

12 minute time cap!

STRENGTH:  Reverse sled drag. 3 x 150 ft. @ RPE 6

Athletes will perform 3 reverse sled drags focused on keeping weight in the ball of their foot and staying consistent in their pace!

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SUNDAY 190526

SKILL:  KB Turkish get-up. 3-5 per @ RPE 5

Athletes will work for 15 minutes on completing sets of 3-5 reps at RPE 5.  The goal of today’s skill work is to focus on position.  Athletes who are participating in Murph tomorrow should be conservative on their efforts today!

METCON:

3 x 1000 meter row @ G3

Rest 3 minutes between intervals

30 minute time cap!


WEEK OF 190513-190519

MONDAY 190513

STRENGTH:  Pause Back squat. 4 x 6 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 6 reps at RPE 7.  THESE ARE PAUSE REPS.  ATHLETES SHOULD PAUSE FOR 5 FULL SECONDS AT THE BOTTOM OF EACH REP!

METCON:

ARMAP 8 minutes:

20 Russian KB swings @ 32/24 kg or RPE 8

200 ft. Zercher sand bag carry @ RPE 6

10 minute time cap!

_____________________________________________________________________________________

TUESDAY 190514

STRENGTH: Pause Bench Press. 4 x 6 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 6 reps at RPE 7.  THESE ARE PAUSE REPS.  ATHLETES SHOULD PAUSE FOR 5 FULL SECONDS AT THE BOTTOM OF EACH REP!

METCON: 

3 Rounds For Time:

50 Double unders @ G4

400 meter run @ G3

12 minute time cap!

_____________________________________________________________________________________

WEDNESDAY 190515

INTENT:  Today’s teaching focus will be centered around understanding the importance of maintaining the dip position as it relates to heavier deadlifts.  Athletes will build to a working weight before today’s metcon!

METCON

For Time:

9 - 7 - 5

Deadlift @ RPE 8

Pause matador dips **

10 minute time cap!

**DIPS: Athletes may perform bar muscle ups in place of dips for today’s metcon if their coach agrees. 

_____________________________________________________________________________________

THURSDAY 190516

STRENGTH:  Overhead squat. 4 x 5 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 5 reps @ RPE 7.  The goal is control and position.  Athletes should focus on perfect form throughout all 4 sets.

METCON:

For Time:

50 Alternating DB snatch @ 50/35# or RPE 6

50 Burpees

50 Wall balls @ 20/14#

12 minute time cap!

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FRIDAY 190517

METCON:

EMOM 12 minutes:

EVEN: 3 Push jerks @ RPE 8 **

ODD: :40 Max pause banded strict pull ups **

**PUSH JERKS: Athletes will spend 20 minutes working on push jerk technique before today’s metcon.  During that time athletes will find the weight that correlates to their RPE 8.

**PULL UPS: Athletes should choose a band that will allow them to accumulate a high volume (~8-12 reps) each set.  Inverse rows or ring rows should be used for athletes who are building capacity in their pull ups.

12 minute time cap!!

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SATURDAY 190518

“Know your Shift: Sprint Edition”

INTENT: The focus of today’s metcon is designed to teach mechanical control at high intensity,  simply put: nasal breathing while sprinting.  Athletes should work at the edge of their capacity for each gear.  Gear 3 will govern the output of the intensity on the bike, and gear 4 will allow athletes to push on the run.  During the 5 minute rest period, athletes should focus on long controlled exhales.

2 Rounds For Effort:

30 Calorie Assault bike @ G3 **

800 meter sprint @ G4

Rest 5 minutes between rounds

30 minute time cap!

**ASSAULT BIKE: Athletes may work for 2 minutes to accumulate max calories if today’s volume is too high!

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SUNDAY 190519

METCON:

“Gas Pedal Jamboree 2019”

Every 3 minutes for 15 minutes:

6 Box jump overs @ 24/20”

6 UB Full cleans @ 145/105# or RPE 5 **

6 Toes to bar

**CLEANS:  Athletes should choose a weight that will allow them to perform most, IF NOT ALL sets unbroken.  If 145/105# is outside of the RPE 5, athletes should stick to the RPE directive.

STRENGTH:  DB Walking Lunges. 3 x 16 (8 per) @ RPE 7
Athletes will have 15 minutes to complete 3 sets of 16 reps (8 per leg) of DB walking lunges at an RPE 7 or a 5# INCREASE from last week.  The goal is control and standing through the front leg!


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!

_____________________________________________________________________________________

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!

_____________________________________________________________________________________

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.

_____________________________________________________________________________________

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!!

_____________________________________________________________________________________

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!

_____________________________________________________________________________________

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

WEEK OF 190429-190505 - DELOAD

MONDAY 190429

STRENGTH:  Back squat. 3 x 5 @ RPE 6

Athletes will work for 15 minutes to complete 3 sets of 5 reps @ RPE 6.  This is a deload week so athletes should focus on moving well above all else.  NO TEMPO THIS WEEK!

METCON:

3 Rounds For Effort:

:60 Max calorie assault bike

200 ft. Farmer’s carry @ RPE 8

21 Wall balls @ 20/14#

Rest 2-3 minutes between rounds

20 minute time cap!

_____________________________________________________________________________________

TUESDAY 190430

METCON: 

6 Rounds For Quality:

5 Power cleans @ RPE 7-8 **

7 Strict dips @ challenging **

REST :90 to 2 MINUTES BETWEEN ROUNDS

POWER CLEANS: Athletes should choose a weight that will challenge them technically but not be impossible.  The goal today is 30 reps with perfect form.

STRICT DIPS: Athletes May add weight, pause, tempo or any combination to increase difficulty.  They should only perform 7 reps, however the intensity of these 7 reps should be ~RPE 7.

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WEDNESDAY 190501

“TECHNICAL CINDY” 

AMRAP 20 minutes:

5 Pull ups **

10 Push ups **

15 Squats **

**INTENT: Athletes should prioritize movement quality above volume.  We encourage athletes to discuss with their coaches any and all modifications to the workout volume that may be needed.  

PUSH UPS: Position is key, so Athletes should use a yoga block on elevate the push ups to help ensure technique and form are maintained. Rep counts should also be scaled to ensure quality.

PULL UPS: Bands are highly encouraged.  Although the rep count seems small, this adds up over time!

AIR SQUATS: Athletes should focus on maintaining an upright torso and full lockout.  If plates under the heels need to be used to help build capacity, athletes should use these from the start!

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THURSDAY 190502

STRENGTH:  Overhead squat. 3 x 5 @ RPE 6

Athletes will work for 15 minutes to complete 3 sets of 5 reps @ RPE 6.  This is a deload week so athletes should focus on moving well above all else.

METCON:

EMOM 12 minutes:

EVEN: 15 Russian KB swings @ RPE 7

ODD:  :30 Box tuck hold @ BW **

**Athletes should discuss with their coach about how to modify for the appropriate stimulus.

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FRIDAY 190503

STRENGTH:  Bench Press. 3 x 5 @ RPE 6

Athletes will work for 15 minutes to complete 3 sets of 5 reps @ RPE 6.  This is a reload week so athletes should focus on moving well above all else.  NO TEMPO THIS WEEK!

METCON:

Every 3 minutes for 18 minutes:

1:00 Max effort assault bike @ G3

2:00 Recovery @ G4 

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SATURDAY 190504

METCON:

2 Rounds For Time:

18/15 Calorie ski

6 Box jump overs @ 24/20”

400 meter sprint

REST UNTIL RECOVERED

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SUNDAY 190505

METCON:

AMRAP 12 minutes:

12 DB Front squats @ RPE 6 **

55 Double unders

12 Slam balls @ 50/30#

55 Double unders 

**Athletes may use double KB’s as well if they prefer.