Class Workouts 190121 - 190127

 Monday 190121

Strength - BS: 3 x 6-8 @ RPE 8

Athletes will have 20 minutes to build to and complete 3 sets of 6-8 reps. The focus is control, time under tension and standing fast on each repetition.

Metcon - EMOM 7:

6 TTB
6 bar-facing burpees AFAP

Complete BOTH within the minute!


Tuesday 190122

Metcon - 3 Rounds for effort:

Bike 0:90 seconds @ RPE 8
9 Strict dips*
12 Sandbag squats**

-Rest 3-4 minutes between rounds-

25 minute cap

*Coaches will work with athletes to determine the proper variation of the dip for them in this workout.
**Slam balls may also be used for the squats.


Wednesday 190123

Strength - DL from below the knee: Build to a controlled 8RM @ RPE + 2 x 6 @ working weight

FOCUS should be to increase weight from last week by ~5%.

Metcon - For time:

75 double unders
10 alternating DB snatches @ moderate
75 double unders
20 alternating DB snatches
75 double unders
30 alternating DB snatches

9 minute cap


Thursday 190124

Strength - Split Squat: 2 x 12 per @ RPE 7

Athletes should focus on knees over the toes + control through the back knee + strong drive through the front foot. Intensity will be achieved due to increased volume NOT increased loading. Athletes may make a small 5 to 10# increase from last week, however it should not compromise their form.

Metcon - Couplet, Two Ways

PART A - 3 rounds for effort:

8 hang power clean (95/65)
8 box jump overs
-REST 1:00 between rounds-

5 minute cap

-REST 4 minutes-

PART B - 2 rounds for time:

12 hang power clean (95/65)
12 box jump overs

4 minute cap

13 total minutes

*Athletes may increase the weight of the clean to 115/85 if their coach agrees.


Friday 190125

Open WOD 16.4 & 17.4

AMRAP 13:

55 Deadlifts (225/155)
55 calories on the rower
55 Wallballs (20/14)
55 HSPUs

Scaled DL = 135/95, WB = 14/10, with hand release push-ups


Saturday 190126

Strength - EMOM 10: Snatch x 1 @ RPE 7


A) From 0:00-10:00, athletes will perform multiple reps of the warm-up complex AND build to their RPE 7 weight:
Warm-up Complex: 2 snatch pulls + 2 full snatches


B) From 10:00-20:00, athletes will complete an EMOM style of:
1 Full snatch @ RPE 7


DO NOT MAX OUT!

Metcon - Partner Fran-ish

10 Rounds for time, alternating complete rounds with your partner:

9 Single-arm DB Thrusters @ moderate
9 Pull-ups

15 minute cap


Sunday 190127

Strength - Strict press: 3 x 6-8 @ RPE 7

Athletes should focus on maintaining a stable trunk position and controlling the eccentric. Athletes should aim to use a load slightly heavier than last week.

Metcon - EMOM 12:

MIN 1 - 4 Sandbag cleans + max distance shuttle run in remaining time
MIN 2 - REST