WEEK OF 190715-190721

MONDAY 190715

STRENGTH:  Back squat. 4 x 4-5 @ 78% or RPE 7.5-8

Athletes will work for 20 minutes to complete 4 sets of 4-5 reps at RPE 7.5-8.  In this first week of our cycle, the focus is consistency and repeatability.  Athletes should be able to confidently say they could add 5 to 10# more if needed.  BE PATIENT IN THIS FIRST WEEK!

METCON: 

AMRAP 8 minutes For Quality:

15 Russian KB stings @ RPE 7

50 ft. DB walking lunge @ RPE 6 **

**DB WALKING LUNGES:  Athletes should choose a weight that will allow them to complete all 50 ft. unbroken.  FOCUS on weight through the front foot with each rep!

___________________________________________________________________________________

TUESDAY 190716

STRENGTH:  Clean Complex:  Clean pull w/ 2 sec pause at knee + clean w/ 2 sec pause at knee + clean.  4-5 x (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.  NOTE:  there are three movements today that will be performed.  Each set will involve 3 parts so be conservative in weight choices and focus on technique!

METCON: 

EMOM 12 minutes: 

EVEN: 3 Push jerks @ RPE 6-7

ODD: :40 Max banded strict chin ups

___________________________________________________________________________________

WEDNESDAY 190717

STRENGTH:  Bench Press. 4 x 4-5 @ 78% or RPE 7.5-8

Athletes will work for 20 minutes to complete 4 sets of 4-5 reps at RPE 7.5-8.  In this first week of our cycle, the focus is consistency and repeatability.  Athletes should be able to confidently say they could add 5 to 10# more if needed.  BE PATIENT IN THIS FIRST WEEK!

METCON: 

Every 2 minutes for 12 minutes:

6 Lateral box jump overs @ 24/20” **

4 Sandbag to shoulder @ RPE 6

7 Toes to bar **

**INTENT: The goal of today is to move at a quick and repeatable once.  Athletes who cannot perform 7 toes to bar in 1-2 sets should perform 9 ab-mat sit-ups to allow for proper work to rest!

**LATERAL BOX JUMPS:  Athletes should work on the skill of jumping laterally.  If that means using a smaller box height, that is just fine!  Focus on technique!

_____________________________________________________________________________________

THURSDAY 190718

METCON: 

“Nancy”

5 Rounds For Time:

400 meter run

15 Overhead squat @ RPE 5 or 95/65# **

20 minute time cap!

**OHS: Athletes should choose a weight AND rep range that will allow for technical reps throughout.  Athletes should be able to complete 15 reps in 1-2 sets each round.  If this is not possible, reps and weight should be scaled to 10.

STRENGTH:

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

A1. Farmer’s carry. 2 x 50 meters per @ RPE 6 - Athletes should focus on choosing a weight that will allow them to stay balanced.  Athletes should have a slight bend in their elbows to allow the weights to remain away from their body at all times!

A2. Bridge psoas march. 2 x 10-12 @ RPE 6 - FOCUS is to keep hips off the ground and alternate feet.  Athletes who are are not able to maintain control with hips elevated should perform these on the floor. 

_____________________________________________________________________________________

FRIDAY 190719

STRENGTH:  Front squat. 4 x 5 @ 73% or RPE 7

Athletes will have 20 minutes to complete 4 sets of 5 reps at 75% or RPE 7.  The focus in this first week of this cycle is consistency in position and tempo.  Be conservative in weight choices and work to keep hips under shoulders!

METCON:  

3 Rounds For Time:

15 Deadlifts @ 225/155# or  RPE 6 **

15 Burpees over the bar

15 Wall balls @ 20/14#

12 minute time cap!!

**DEADLIFTS:  Athletes should choose a weight that will allow for consistency in position.  Each set of 15 should be CONFIDENTLY PERFORMED WITHOUT A BELT in 1-3 sets.

___________________________________________________________________________________

SATURDAY 190720

METCON:

PARTNER WORKOUT!!

Athletes will work as a team to complete each round.  Athletes must run together and split up the work for each round evenly.   Teams are free to choose how they will partition rep schemes.

3 Rounds For Time:

200 Double unders

400 meter run

20 Bench press @ RPE 6 **

**BENCH PRESS:  There will be some athletes performing DB bench press as well as floor press to accommodate for space and equipment.  The goal of this movement is a focus upper body pushing demand, so really it doesn’t make a huge difference if you are doing a floor press or barbell bench :)

___________________________________________________________________________________

SUNDAY 190721

NO CLASS FOR THE SUMMER PARTY!!

WEEK OF 190708-190714 - DELOAD WEEK

MONDAY 190708

STRENGTH:  Bench Press. 3 x 4 @ 75% or RPE 6

Athletes will work for 15 minutes to complete 3 sets of 4 reps at RPE 6.  This is a DELOAD week.  Focus for this week should be on tempo and position, not loading!

METCON: 

EMOM 10 minutes:

3 Power cleans @ RPE 8 **

**POWER CLEANS:  The intent today is for athletes to perform 30 technically sound reps.  RPE 8 allows athletes to use a heavier weight, however there should be ZERO missed reps and all work should be completed in ~:25 to :30 each round.

___________________________________________________________________________________

TUESDAY 190709

STRENGTH:  Back squat. 3 x 4 @ 75% or RPE 6

Athletes will work for 20 minutes to complete 3 sets of 4 reps at RPE 6.  This is a DELOAD week.  Focus for this week should be on tempo and position, not loading!

METCON: 

3 Rounds For Effort:

9 Banded strict pull ups **

35 Wall balls @ 20/14#

200 ft. Sandbag carry @ RPE 6-7

REST 2-3 MINUTES BETWEEN ROUNDS

25 minute time cap!!

**PULL UPS:  If athletes can perform 9 strict pull ups in 1-2 sets without a band, they can opt out of using the band as long as they can maintain full ROM. 

**SANDBAG CARRY:  Athletes should choose a weight that will allow them to complete 200 ft. unbroken.

___________________________________________________________________________________

WEDNESDAY 190710

STRENGTH:  

Snatch Complex:  Snatch pull + mid hang power snatch + full snatch.  3-4 x (1+1+1) @ RPE 7

Athletes will have 20 minutes to work on today’s complex.  They will perform 1 rep of each part and complete 3-4 working sets.  This is a deload week so athletes should choose a weight that will allow them to develop their position and technical efficiency with the snatch.

METCON: 

3 Rounds For Quality:

20 Calorie Assault bike @ G3

20 Slam balls @ 50/30 + G4

REST 2-3 MINUTES BETWEEN ROUNDS

20 minute time cap!

_____________________________________________________________________________________

THURSDAY 190711

METCON: 

2 Rounds For Effort:

24 (12 per) DB Rear foot elevated split squats @ RPE 6 **

18/15 Calorie ski

400 meter sprint

REST 3-4 MINUTES BETWEEN ROUNDS

30 minute time cap!!

**DB SPLIT SQUATS:  Athletes should choose a weight that will allow for a 2 second eccentric tempo in each rep.  All 24 reps should be completed unbroken so athletes should choose a weight that will allow for this kind of intensity.

30 minute time cap!

STRENGTH:

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

A1. Matador dips. 2-3 x ~2 RIR @ BW - Athletes should focus on full ROM with each rep and taking each set until they have ~2 reps left in reserve.  If athletes cannot perform 8+ reps without a band, they should use a band to help accumulate volume in a good position.

A2. Kneeling single arm DB rows. 2-3 x 10-12 per @ RPE 6 - FOCUS today is a big stretch at the bottom of each rep and pause and squeeze at the top.

_____________________________________________________________________________________

FRIDAY 190712

STRENGTH:  Front squat. 3 x 4 @ RPE 6

Athletes will work for 15 minutes to complete 3 sets of 4 reps at RPE 6.  This week athletes should focus on position and consistency in tempo.  It is a DELOAD week so be conservative!

METCON:  

2 Intervals For Effort:

2 x 1000 meter row @ RPE 7-8 **

REST 1:1

**INTENT:  Athletes should focus on staying technically sounds while sustaining a higher intensity.  The goal of today is two repeatable AND efficient sets.  

**BREATHING:  If athletes are willing, they should perform both intervals using Gear 3

___________________________________________________________________________________

SATURDAY 190713

METCON:

PARTNER WORKOUT!!

Athletes will alternate in a you go, I go fashion completing 3 full rounds each.  Athletes should only complete ONE FULL round of each written work requirement.  

2 Rounds For Time:

9 Pause tempo push ups **

18 DB box set overs @ 20’ + RPE 6 - FOR EVERYONE

9 Banded strict pull ups **

INTO

2 Rounds For Time:

12 Pause tempo push ups **

24 DB box set overs @ 20’ + RPE 6 - FOR EVERYONE

12 Banded strict pull ups **

INTO

2 Rounds For Time:

15 Pause tempo push ups **

30 DB box set overs @ 20’ + RPE 6 - FOR EVERYONE

15 Banded strict pull ups **

**PUSH UPS:  Athletes should focus on a 2-3 eccentric tempo with a one second full pause at the top.

**PULL UPS:  Athletes may complete 4 bar muscle ups instead of 12 banded strict pull ups if their coach agrees.

___________________________________________________________________________________

SUNDAY 190714

METCON:

AMRAP 12 minutes For Quality:

:30 Side plank (R) @ BW

:30 Side plank (L) @ BW

100 meter Double KB Farmer’s carry @ RPE 6

50 Double unders

STRENGTH:

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

A1. Banded psoas march . 3 x 10-12 @ RPE 5 - ATHLETES SHOULD FOCUS on to keeping tension with the knees pushing out, and a slow control to the floor.  Each set should be performed until there are ~2 reps left in the tank.

A2. Lateral sled drags. 3 x 50 ft. per @ RPE 6 - ATHLETES should focus increasing weight by ~10# from last week.  EMPHASIS on keeping their toes pointed forward and pressing into the floor with each rep.  The focus of this movement should be won force application into the floor, not speed.

WEEK OF 190701-190707

MONDAY 190701

STRENGTH:  Back squat. 4 x 3-4 @ RPE 8 

Athletes will work for 20 minutes to complete 4 sets of 3-4 reps at RPE 8.  THIS WEEK athletes should increase weight by ~3% or 5 to 10# from last week.  The focus this week is a small incremental increase in loading.

METCON: 

EMOM 10 MINUTES:

EVEN: 6/6 Single Arm DB push jerks @ RPE 6 **

ODD: :45 Max Double unders

**SINGLE ARM DB PUSH JERKS: Athletes will perform 6 reps with their R arm AND 6 reps with their L arm EACH minute!

___________________________________________________________________________________

TUESDAY 190702

METCON: 

3 Rounds For Effort:

:15  Max effort Assault bike **

80 ft. Sled march @ RPE 7

120 ft. Sandbag carry @ RPE 7

REST 3-4 MINUTES BETWEEN ROUNDS


**ASSAULT BIKE:  Athletes should focus on high intensity efforts while maintaining a proper mechanical position.


STRENGTH:

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

A1. Banded side steps. 3 x 20 per @ RPE 6 - Athletes should focus on controlled steps.  Do not allow back foot to drag, rather be deliberate and controlled in each movement.

A2. Banded single leg glute bridge. 3 x 10-12 per @ RPE 6 - FOCUS today is control.  Athletes should press through the ball of their foot as they extend their hip off the ground.

___________________________________________________________________________________

WEDNESDAY 190703

STRENGTH:  Bench Press. 4 x 3-4 @ RPE 8 

Athletes will work for 20 minutes to complete 4 sets of 3-4 reps at RPE 8.  THIS WEEK athletes should increase weight by ~3% or 5 to 10# from last week.  The focus this week is a small incremental increase in loading.


METCON: 

“1 on with 2 off”

8 x :60 max effort row @ Gear 3

REST 2 MINUTES BETWEEN INTERVALS

25 minute time cap!!

**MAX EFFORT INTENSITY:  Athletes should focus on staying in G3 while operating at an RPE 8-9.  The goal of today’s training is repeatable high effort intervals.  

_____________________________________________________________________________________

THURSDAY 190704


HAPPY 4TH OF JULY!!


NO CLASS!!


_____________________________________________________________________________________

FRIDAY 190705

STRENGTH:  Front squat. 4 x 5 @ RPE 7.5

Athletes will work for 20 minutes to complete 4 sets of 5 reps at RPE 7.5.  This week athletes should make a conservative increase of ~3% or 5 to 10#.  

METCON:  

AMRAP 14 minutes:

400 meter run

21 Wall balls @ 20/14#

15 Burpees

9 Russian KB swings @ RPE 7

___________________________________________________________________________________

SATURDAY 190706

METCON:

PARTNER WORKOUT

Athletes will alternate in a you go, I go fashion for 5 TOTAL ROUNDS EACH.

10 Rounds For Time (5 Rounds Each):

“Partner DT”

12 Deadlifts

9 Hang power cleans

6 Push jerks

**The recommended weight is 155/105#.  This weight should be ~RPE 5-6.  If 155/105# is outside of that range for athletes, they should choose to follow the RPE model. 

___________________________________________________________________________________

SUNDAY 190707

STRENGTH:

Clean Complex:  CL pull + mid hang power CL + FS + full CL.  4-5 x (1+1+1+1) @ RPE 8

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 2 minutes for 12 minutes:

200 ft. Shuttle sprint

10 Alternating DB snatches @ RPE 7 **

**ALTERNATING DB SNATCH:  Athletes should choose a weight that will allow them to complete 10 unbroken reps, but still challenge their position off the ground!

WEEK OF 190624-190630

MONDAY 190624
STRENGTH:  Snatch Complex:  SN pull + mid hang power SN + OHS + full SN.  4-5 x (1+1+1+1) @ RPE 8

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: 

3 Rounds For Time:

21 Russian KB swings @ 32/24kg or RPE 7

12 Banded strict chin ups

10 minute time cap!

___________________________________________________________________________________

TUESDAY 190625

STRENGTH:  Back squat. 4 x 4 @ RPE 7.5 

Athletes will work for 20 minutes to complete 4 sets of 4 reps at RPE 7.5.  THIS WEEK athletes should increase weight by ~3% or 5 to 10# from last week.  The focus this week is a small incremental increase in loading.

METCON: 

On a running 9 minute clock: 

Complete 2 Rounds of:

35 Double unders

6 Sandbag to shoulder @ RPE 7 **

REST :60

Complete 3 Rounds of:

35 Double unders 

8 Sandbag to shoulder @ RPE 7 **

REST :60 

Complete as many rounds as possible in the time remaining of:

35 Double unders

10 Sandbag to shoulder @ RPE 7 **

**SANDBAG TO SHOULDER:  These are NOT sandbag cleans.  The goal of today is to take the sandbag from the ground to the shoulder and PAUSE.  Alternate shoulders each rep.

___________________________________________________________________________________

WEDNESDAY 190626

METCON: 

3 Rounds For Effort:

21 Calorie assault bike **

100 meter farmer’s carry @ RPE 7

21 Wall balls @ 20/14#

REST 2 MINUTES BETWEEN ROUNDS

**ASSAULT BIKE:  Athletes may choose to complete as many calories in 2 minutes if today’s volume recommendation of 21 calories is above RPE 7.  Simply put, don’t spend 10 minutes on the bike each round :)

STRENGTH:

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

A1. Banded glute bridges. 3 x ~2 RIR @ RPE 5-6 - ATHLETES SHOULD FOCUS on to keeping tension with the knees pushing out, and a slow control to the floor.  Each set should be performed until there are ~2 reps left in the tank.

A2. Lateral sled drags. 3 x 50 ft. per @ RPE 6 - ATHLETES should focus on keeping their toes pointed forward and pressing into the floor with each rep.  The focus of this movement should be won force application into the floor, not speed.

_____________________________________________________________________________________

THURSDAY 190627

STRENGTH:  Bench Press. 4 x 4 @ RPE 7.5 

Athletes will work for 20 minutes to complete 4 sets of 4 reps at RPE 7.5.  THIS WEEK athletes should increase weight by ~3% or 5 to 10# from last week.  The focus this week is a small incremental increase in loading.

METCON: 

“Pump Sesh 2015”

AMRAP 10 minutes For Quality:

10 Toes to bar

30 Double unders

10 Pause strict push ups

**INTENSITY:  Today athletes should focus on quality reps rather than volume of rounds.  If athletes are feeling good, they should push the pace.  If they are feeling challenged, athletes should taper back and focus on form.

**TOES TO BAR:  Athletes may use a side plank option if 10 minutes of toes to bar is not in the cards!

_____________________________________________________________________________________

FRIDAY 1906128

STRENGTH:  Front squat. 4 x 5 @ RPE 7.5

Athletes will work for 20 minutes to complete 4 sets of 5 reps at RPE 7.5.  This week athletes should make a conservative increase of ~3% or 5 to 10#.  

METCON:

4 x 400 meter sprint @ RPE 8-9 **

REST 1:1 

25 minute time cap!

**SPRINT INTENSITY:  Athletes should focus on staying within an 8-9 RPE to allow for repeatable intensity.  Athletes should only complete 5 intervals if they can maintain the same intensity across all sprints.  

___________________________________________________________________________________

SATURDAY 190629

METCON:

PARTNER WORKOUT

Athletes will complete 7 full rounds each alternating in a you go, I go fashion.

7 Rounds For Quality:

1 Power clean @ RPE 8

5 Pause HSPU

6 Box jump overs @ 24/20” **

REST WHILE PARTNER WORKS OR :90 BETWEEN ROUNDS

___________________________________________________________________________________

SUNDAY 190630

METCON:

“FRAN”

For Time:

21 - 15 - 9

Thrusters @ 95/65#

Pull ups

10 minute time cap!


STRENGTH:

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

A1. Banded Paloff Press. 3 x 15 per @ RPE 5 - FOCUS is full extension of the elbow with each rep.  Athletes should see toes forward and knees slightly bent.

A2. Single arm Farmer’s carry. 3 x 50 meters per @ RPE 6 - FOCUS is to keep the KB away from the body and hips even while walking.


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.

___________________________________________________________________________________

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.

___________________________________________________________________________________

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!

_____________________________________________________________________________________

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.

_____________________________________________________________________________________

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!

___________________________________________________________________________________

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!

___________________________________________________________________________________

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!

_____________________________________________________________________________________

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

_____________________________________________________________________________________

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.

_________________________________________________________

THURSDAY 190613

“Run or Row?  Choose wisely”

For Time:

1 Mile row 

- REST :60 -

1 Mile run

35 minute time cap!

_____________________________________________________________________________________

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!

___________________________________________________________________________________

SATURDAY 190615

NO CLASS STAR OF THE NORTH


___________________________________________________________________________________

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.

_____________________________________________________________________________________

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#

_____________________________________________________________________________________

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

_________________________________________________________

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.