WEEK OF 190812-190818 - DELOAD

MONDAY 190812

STRENGTH:  Back squat. 3 x 2 @ 80% or RPE 7.5

Athletes will work for 15 minutes completing 3 sets of 2 reps at RPE 7.5 or ~80%.  The GOAL for today is for athletes to have ~3 reps left in the tank with each sets.  This is a DELOAD week so the priority is position.

METCON: 

3 Rounds For Time:

100 meter Farmer’s Carry @ RPE 8 

12 Lateral box jumps overs @ 24/20”

24 Wall balls @ 20/14# 

11 minute time cap!

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TUESDAY 190813

STRENGTH:  Bench Press. 3 x 2 @ 80% or RPE 7.5

Athletes will work for 15 minutes completing 3 sets of 2 reps at RPE 7.5 or ~80%.  The GOAL for today is for athletes to have ~3 reps left in the tank with each sets.  This is a DELOAD week so the priority is position.

METCON: 

AMRAP 11 minutes FOR QUALITY:

65 Double unders

14 Banded Chin ups

28 Russian KB swings @ G4 + RPE 6

**RUSSIAN KB SWINGS: The goal for athletes today is to use a KB that will allow consistency in position.  28 reps should be completed in 1-2 sets

**GEAR 4: Nasal inhale + mouth exhale

**INTENT: This is a grip intensive workout and we are building capacity in the shoulder position for pull-ups.  FOCUS on taking breaks that will allow for a higher volume or pull-ups over the course of the 11 minutes.

___________________________________________________________________________________

WEDNESDAY 190814

METCON: 

2 Rounds For Time:

800 meter run

15 HSPU

45 Air Squats

25 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. Straight arm Matador Tuck Hold. 2-3 x :30 to :45 @ BW - GOAL is to keep ribs down and focus on supporting weight in a locked out arm position

A2. Plank KB Pull Throughs. 2-3 x 10-12 @ RPE 6 - FOCUS is to keep hips parallel to the ground and stable in the shoulder position.

_____________________________________________________________________________________

THURSDAY 190815

METCON:   

3 Rounds For Effort:

18/15 Calories**

15 Burpees over the bar

5 Deadlifts @ RPE 8

REST 2-3 MINUTES BETWEEN ROUNDS

20 minute time cap!!

**CALORIES: This is a coaches choice day.  5 people will be going at a time.  There will be 2 bikes, 1 rower, and 2 ski ergs set up.  YOUR coach will assign you 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. Single leg side bridge. 2-3 x :30 per - Athletes should focus on keeping their top leg on the bench and maintaining a stable shoulder.  DO NOT EXCEED :30 PER!!

A2. Banded Side steps. 2-3 x 20 (10 per)  - FOCUS is keep weight on the ball of your foot, and control each step (especially the back foot!)

_____________________________________________________________________________________

FRIDAY 190816

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

Athletes will have 15 minutes to complete 3 sets of 3 reps at 75% or RPE 6.  The GOAL for today is for athletes to have ~4 reps left in the tank with each sets.  This is a DELOAD week so the priority is position.

METCON:  

EMOM 12 minutes:

EVEN :30 Max effort assault bike + 5 Toes to bar @ 50/30# + AFAP **

ODD REST

**TOES TO BAR:  Athletes must complete all 5 reps BEFORE the :60 mark of each minute

**INTENT: Goal for today is for athletes to work at a HIGH capacity during the WORK intervals and focus on long slow exhales to intentionally lower the HR during the REST intervals.

___________________________________________________________________________________SATURDAY 190817

STRENGTH:  Snatch Complex:  Snatch pull + snatch.  4-5 x (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.

METCON:

For Quality:

30 Sandbag to shoulder @ RPE 7 **

8 minute time cap!!


**INTENT: The GOAL of today’s metcon is to have athletes use a weight that will be challenging.  Athletes should focus on 30 perfect reps, hence the FOR QUALITY piece.

___________________________________________________________________________________

SUNDAY 190818

METCON:

3 Rounds For Time:

400 meter run

21 Russian KB swings @ 32/24 or RPE 8

21 Pause HR Push ups

16 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. Inverse row. 3 x 8-12 @ BW - Athletes who completed this the last two weeks should continue to increase volume this week. GOAL is for athletes to develop consistency and control.  Athletes should focus on a big squeeze at the top and pause at the bottom.

A2. Bottoms up KB Carry. 3 x 150 ft. @ Light to moderate - Athletes who completed this the last two weeks should continue to increase volume this week.  FOCUS is shoulder position and consistent control of the wrist.  Athletes should not choose a weight that will promote poor mechanic

WEEK OF 190805-190811

MONDAY 190805

STRENGTH:  Bench Press. 4 x 3 @ 85% or RPE 8.5

Athletes will work for 20 minutes to complete 4 sets of 3 reps at RPE 8.5 or 85%  The GOAL this week is to add ~5 to 10# as compared to last week.  Focus on torso position and driving feet through the floor and shoulders through the barbell!

METCON: 

For Time:

20 Strict Dips **

40 Alternating DB snatches @ 50/35#

500 meter row @ AFAP

10 minute time cap!

**DIPS: Athletes should us a band if they are unable to maintain position and form over the course of 20 strict reps.

___________________________________________________________________________________

TUESDAY 190806

STRENGTH:  Back squat. 4 x 3 @ 85% or RPE 8.5

Athletes will work for 20 minutes to complete 4 sets of 3 reps at RPE 8.5 or 85%  The GOAL this week is to add ~5 to 10# as compared to last week.  Focus on torso position and driving feet through the floor and shoulders through the barbell!

METCON: 

3 Rounds For Time:

25 Russian KB swings @ 32/24kg or RPE 7 **

200 meter sprint

10 minute time cap!

**RUSSIAN KB SWINGS: The goal for athletes today is to use a HEAVY KB weight that will be challenging but will not take more than 2 sets to complete 25 reps!

___________________________________________________________________________________

WEDNESDAY 190807

METCON: 

AMRAP 20 minutes: 

11 DB/KB Push jerks @ RPE 7 **

22 DB/KB Front squats @ RPE 7 **

400 meter run

**DB/KB PUSH JERKS:  Athletes should use a weight that will allow them to maintain a stable front rack position BUT also allow for full lockout of the elbow with each rep.

**DB/KB FRONT SQUATS: Athletes should use the same weight as the push jerks

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 per - Athletes should focus on keeping their top leg on the bench and maintaining a stable shoulder.  DO NOT EXCEED :30 PER!!

A2. Banded Side steps. 2-3 x 20 (10 per)  - FOCUS is keep weight on the ball of your foot, and control each step (especially the back foot!)

_____________________________________________________________________________________

THURSDAY 190808

STRENGTH:  Front squat. 4 x 3 @ 80% or RPE 8

Athletes will have 20 minutes to complete 4 sets of 3 reps at 80% or RPE 8.  The focus this week is about consistent position in the front rack under heavier loads.

METCON:   

EMOM 12 minutes:

EVEN :30 Max toes to bar + 6 Burpees @ AFAP **

ODD :40 Sandbag hold @ RPE 7

**TOES TO BAR:  Athletes should choose a rep range that will be repeatable for 6 total sets and work towards that number each set.  At the :30 mark, complete 6 burpees AS FAST AS POSSIBLE!!

_____________________________________________________________________________________

FRIDAY 190809

METCON:  

5 Rounds For Effort:

1 Deadlift @ RPE 9 **

7 Pull ups

:30 Max calorie Assault bike sprint

REST 2 MINUTES BETWEEN SETS

25 minute time cap!!

**DEADLIFT: Goal today is work up to a deadlift weight that will be challenging and close to a daily RPE 9.  Athletes need to consider THE VOLUME FROM THE ASSAULT BIKE WILL EFFECT THE DEADLIFT!!

**INTENT: Goal today is for athletes to work at a high intensity and practice the hinge position under fatigue!!

STRENGTH:

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

A1. Scap Push ups. 2-3 x 8-12 @ BW - GOAL is to allow for separation of the shoulder blades at the top of the movement and full squeeze at the bottom of the rep.

A2. Kneeling Landmine Press. 2-3 x 150 ft. @ RPE 6 - FOCUS is control to the shoulder with each rep and full extension at the top!

___________________________________________________________________________________SATURDAY 190810


METCON:

For Time: 

1 mile run

40 Power cleans @ RPE 6

160 Wall balls @ 20/14#

STRENGTH:

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

A1. Frog pumps. 2-3 x 15-20 @ RPE 7 - Athletes should focus on a full squeeze at the top of each rep.  A light weight may be placed on the hips.

A2. Banded Psoas March. 2-3 x 20 (10 per)  - FOCUS is to keep a neutral spine and be diligent about full extension with each leg.

___________________________________________________________________________________

SUNDAY 190811

METCON:

AMRAP 6 minutes:

11 Burpees

21 Overhead squats @ 45/35#

REST 1 MINUTE

AMRAP 5 minutes:

44 Burpees

44 Overhead squats @ 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. Inverse row. 3 x 8-12 @ BW - Athletes who completed this last week should increase volume this week. GOAL is for athletes to develop consistency and control.  Athletes should focus on a big squeeze at the top and pause at the bottom.

A2. Bottoms up KB Carry. 3 x 150 ft. @ Light to moderate - Athletes who completed this last week should increase volume this week.  FOCUS is shoulder position and consistent control of the wrist.  Athletes should not choose a weight that will promote poor mechanics.

WEEK OF 190729-190804

MONDAY 190729

STRENGTH:  Back squat. 4 x 3-4 @ 83% or RPE 8

Athletes will work for 20 minutes to complete 4 sets of 3-4 reps at RPE 8.  The GOAL this week is to add ~5 to 10# as compared to last week.  Focus on torso position and driving feet through the floor and shoulders through the barbell!

METCON: 

Every 3 minutes for 18:

6 DB Snatches @ RPE 7 **

200 meter sprint

3 Box jump + step down @ TALL **

**DB SNATCH:  Athletes will alternate arms EVERY ROUND, NOT REPS.  They should choose a weight that is challenging but not impossible.

**BOX JUMPS:  Athletes should choose a height that will challenge their jumping mechanics, but not end in catastrophe.  Be smart and remember to EXTEND!!

___________________________________________________________________________________

TUESDAY 190730

STRENGTH:  Bench Press. 4 x 3-4 @ 83% or RPE 8

Athletes will work for 20 minutes to complete 4 sets of 3-4 reps at RPE 8.  The GOAL this week is to add ~5 to 10# as compared to last week.  Focus on control to the chest and finishing with stacked wrist, shoulders, and elbows.

METCON: 

2 Rounds For Time:

25 DB Front squats @ RPE 7

25 Burpees over the DB’s

10 minute time cap!!

**DB FRONT SQUATS:  Athletes should choose a weight that will be challenging but also allow them to maintain a stable and upright front rack position.

___________________________________________________________________________________

WEDNESDAY 190731

METCON:  “CAN YOU BE FAST & STRONG?”

For Time:

1 mile run

INTO

10 minutes to find a 3RM Push Jerk

30 minute time cap!!

**PUSH JERKS:  Athletes will be taking the barbell from the floor when building to a 3 rep max.  If athletes finds their 3 rep max before the 10 minute time cap, they may perform 1-3 more sets of 3 reps at their 3RM weight.

_____________________________________________________________________________________

THURSDAY 190801

STRENGTH:  Front squat. 4 x 4 @ 78% or RPE 8

Athletes will have 20 minutes to complete 4 sets of 4 reps at 78% or RPE 8.  The focus this week is about consistent position in the front rack under heavier loads.

METCON:   

Every 3 minutes for 15 minutes:

:30 Max effort Assault bike

10 Russian KB swings @ HEAVY

**INTENT:  The GOAL today is for athletes to work at a high, repeatable intensity with ~2:1 for to rest ratio.

_____________________________________________________________________________________

FRIDAY 190802

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 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.  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:  

“Consistency Over Time”

2 x 5 minutes max distance @ G3

FULL RECOVERY BETWEEN EFFORTS **

**INTENT: The goal today is for athletes to work on their capacity in gear 3 while rowing.  Athletes should focus on keeping a high pace, relative to their ventilation mechanics.

**FULL RECOVERY: Recovery intervals will be between ~2:30 to 6:00.  This will be influenced by equipment available and number of people in class, however the goal is to completely recover the HR and repeat a similar intensity effort!

___________________________________________________________________________________

SATURDAY 190803

METCON:

2 Rounds For Effort:

180 ft. Sandbag carry @ RPE 7

18/15 Calorie ski

24 Wall balls @ 20/14#

REST 5 MINUTES BETWEEN ROUNDS

25 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. Frog pumps. 2-3 x 15-20 @ RPE 7 - Athletes should focus on a full squeeze at the top of each rep.  A light weight may be placed on the hips.

A2. Banded Psoas March. 2-3 x 20 (10 per)  - FOCUS is to keep a neutral spine and be diligent about full extension with each leg.

___________________________________________________________________________________

SUNDAY 190804

METCON:

EMOM 12 minutes:

EVEN: :40 Max Pause HSPU **

ODD: 3 Pause Deadlifts @ RPE 7-8 **

**HSPU: Athletes should work within their capacity for each round.  They MUST PAUSE at full extension with each rep.  Athletes should perform pause strict push ups if they are not able to consistently perform HSPU.

**DEADLIFTS: Each rep MUST PAUSE on the ground for one full second between reps.

STRENGTH:

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

A1. Inverse row. 3 x 8-12 @ BW - GOAL is for athletes to develop consistency and control.  Athletes should focus on a big squeeze at the top and pause at the bottom.

A2. Bottoms up KB Carry. 3 x 150 ft. @ Light to moderate - FOCUS is shoulder position and consistent control of the wrist.  Athletes should not choose a weight that will promote poor mechanics.

WEEK OF 190722-190728

MONDAY 190722

STRENGTH:  Snatch Complex:  Snatch pull w/ 2 sec pause at knee + snatch w/ 2 sec pause at knee + snatch.  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: 

AMRAP 10 minutes:

25 Slam balls @ 50/30# @ Gear 4

200 meter sprint @ Gear 3

25 Burpees @ Gear 4

___________________________________________________________________________________

TUESDAY 190723

STRENGTH:  Back squat. 4 x 4 @ 80% or RPE 8

Athletes will work for 20 minutes to complete 4 sets of 4 reps at RPE 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 3 minutes for 15 minutes:

:30 Max effort Assault Bike **

**INTENT:  Athletes will see a decrease in power over the 5 intervals.  The goal is repeatable high intensity efforts in a proper mechanical position.  Gear 4 can be utilized today.

___________________________________________________________________________________

WEDNESDAY 190724

METCON: 

“Can you keep up the pace?”

NOTE:  Today athletes should base the number of rounds they complete (4 or 5) off of their ability to maintain a high level of intensity.  If athletes can consistently stay at an RPE 8, they may complete a 5th round.  BUT if after the 4th round, their intensity will drop off, they should not complete the 5th and final round.

EVERY 4 MINUTES FOR 16 OR 20 MINUTES: **

15 Wall balls @ 20/14#

6 Clean and jerks @ RPE 5

9 Lateral box jump overs @ 20” - FOR EVERYONE

**INTENT: The goal of today is repeatable intensity.  Athletes should base the number of rounds completed on their ability to sustain a high effort for each round. 

**LATERAL BOX JUMPS:  Yes, 20” for everyone.  If this seems too easy, move faster.

**CLEAN AND JERKS:  Athletes should choose a weight that will allow for unbroken reps or 2 sets.  The goal is positional efficiency under fatigue, meaning choose a weight that will be challenging but will not hinder your mechanics!

_____________________________________________________________________________________

THURSDAY 190725

STRENGTH:  Bench Press. 4 x 4 @ 80% or RPE 8

Athletes will work for 20 minutes to complete 4 sets of 4 reps at RPE 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:   

2 Rounds For Time:

800 meter run

10 Muscle ups **

18 minute time cap!

**MUSCLE UPS:  Athletes may perform ring or bar muscle ups.  For athletes who do not have muscle ups proficiency (DON’T WORRY), they may perform 15 BANDED PAUSE PULL UPS + 15 PAUSE PUSH UPS.

___________________________________________________________________________________

FRIDAY 190726

STRENGTH:  Front squat. 4 x 5 @ 75% or RPE 7.5

Athletes will have 20 minutes to complete 4 sets of 5 reps at 75% or RPE 75.  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:  

Every 2 minutes for 12 minutes:

:40 Max distance row @ RPE 8 **

**INENT:  Today the priority is positional awareness.  Athletes may use gear 3 to help govern intensity and prevent any kind of positional loss.  GOAL for today is not to make yourself sick from rowing too hard.  THE GOAL IS TO BEGIN DEVELOPING AWARENESS AROUND YOUR ABILITY TO HANDLE HIGHER INTENSITY!

___________________________________________________________________________________

SATURDAY 190727

METCON:

PARTNER WORKOUT!!

Athletes will alternate rounds in a you go, I go fashion.  Each athlete will complete 4 full rounds.

8 Rounds For Time:

:60 Sandbag hold @ RPE 7 **

55 Double unders

12 Strict dips **

**SB HOLD:  Athletes should focus on nasal breathing and holding the bag firmly and braced against their belly.  Athletes should choose a weight that allow for proper postural mechanics for the entire :60.

**DIPS: Athletes should use a band if they cannot complete 12 strict dips in 2-3 sets.  Pain free ROM should be the priority.

25 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. Reverse sled drag. 3 x 180 ft. @ RPE 6 - Athletes should focus on deliberate steps with a strong drive through the mid-foot with each step!

A2. Banded side steps. 3 x 20 per @ RPE 5 - FOCUS is to keep weight on the ball of the foot, heels off the ground, and knees slightly bent.

___________________________________________________________________________________

SUNDAY 190728

METCON:

AMRAP 10 minutes For Quality:

15 Russian KB swings @ RPE 7

100 meter Farmer carry @ RPE 7

:30 Straight arm side plank **

**SIDE PLANK:  Athletes may perform a traditional straight arm plank if the side plank position is too challenging.

STRENGTH:

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

A1. Seated DB Z-press. 3 x 10-12 ft. @ RPE 6 - Athletes should focus on full extension at the top of each reps while maintaining the proper position.

A2. Banded pull aparts. 3 x 15 @ red or blue - FOCUS is to maintain torso position with full extension of the elbows with each rep.

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.