Class Workouts 190107-190113

WEEK 1 - OPEN PREP

Monday 190107

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


Tuesday 190108

Metcon - For time:

10 - 8 - 6 - 4 - 2

Dips*
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.


Wednesday 190109

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.


Thursday 190110

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


Friday 190111

Open WOD 18.1

AMRAP 20

8 Toes-to-bar
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+)


Saturday 190112

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


Sunday 190113

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.