Class Workouts 190107-190113
WEEK 1 - OPEN PREP
Strength - Back squat - 3 x 10-12 @ RPE 6
Athletes will have 20 minutes to build to and complete 3 sets of 10-12 reps. The focus is control, time under tension and standing fast on each repetition.
Metcon - For time:
50 Wallballs (20/14)
50 alternating DB snatches @ moderate
10 minute cap
Metcon - For time:
10 - 8 - 6 - 4 - 2
Power cleans (135/95)
11 minute cap
*Athletes may use matadors, rings, boxes or benches for their dips. Coaches will spend time going over the movement standards and help you determine which progression is best for you today.
Strength - Deadlift from below the knee - build to controlled 8RM @ RPE 7 + 2 x 6 @ working weight
Athletes will have 20 minutes to first build to a controlled 8 rep “max” of the deadlift (~14-15 minutes). Then they will use that same weight to complete 2 sets of 6 (~5-6 minutes). The deadlifts in this block will come off of plates or blocks that place the bar slightly below the knee.
Metcon - EMOM 12:
MIN 1 - 8-10 box jump overs
MIN 2 - 6-8 pull-ups*
*Athletes should perform the most difficult variation of the pull-up that allows them to complete the required reps in 2-3 sets even under fatigue.
Strength - Split Squat - 2 x 8 @ RPE 6
Athletes will have 12 minutes to work up to and complete 2 sets of 8 per leg of the back rack barbell split squat. Coaches will talk athletes through proper positioning of the foot, shin and knee. Those who cannot maintain a good position and/or balance with the barbell may perform these unweighted or with DBs.
Metcon - 4 x 2:00 on/3:00 off:
12 burpees to a 6" touch
200ft. shuttle run
Max double unders in the remaining time
-REST 3 min between-
17 minute cap
Open WOD 18.1
5/arm DB hang power clean + jerk
14/12 calorie row
RX DB = 50/35
SC DB = 35/20 (would also apply for Master’s athletes who are 55+)
Strength - Snatch x 1 @ RPE 6
A) From 0:00-8:00, athletes will perform multiple reps of the warm-up complex AND build to
their RPE 6 weight:
Warm-up Complex: 2 snatch pulls + 2 full snatches
B) From 12:00-20:00, athletes will complete an EMOM style of:
1 Full snatch @ RPE 6
DO NOT MAX OUT!
Metcon - AMRAP 16 (or 4 rounds each, whichever comes first):
0:40 seconds Bike, Ski or Row @ RPE 8
8 Sandbag squat @ moderate to light
8 HSPU @ RPE 6
Strength - Strict press: 3 x 10-12 @ RPE 5
Athletes should focus on maintaining a stable trunk position and controlling the eccentric. Intensity will build with volume not loading!
Metcon - Every minute on the minute for 14 minutes:
MIN 1 - 0:40 seconds max reps ball slams (50/30)
MIN 2 - 0:40 High plank hold*
*Athletes may add weight to plank but only if they can maintain proper hollow body position for the entire 0:40 seconds.