Wednesday – Purpose / Achievement

Mobility:

Wallslides – 20 Total Reps

*After each set of 10, complete 25 Banded Pushdowns.

Strength:

Hang Power Clean + Push Press + Push Jerk:

EMOM for 6 min: 1 + 1 + 1 @ 80-85% of Push Press.

– 1 Hang Power Clean + 1 Push Press + 1 Push Jerk

Metcon:

“Pattycake”

For time:

21-15-9

KBS (53, 35)

Burpees

Push Press (115, 75)

Achievement: (135, 95)

10:00 Cap

Compare to June 7.

E.C.:

Accumulate: 150 Banded Pull-aparts and 60s Tuck Hold or L-Sit.

Tuesday – Purpose / Achievement

Metcon:

Every 7:00 x 3 Sets:

Row 750 Meters

30 Double Unders (Attempts count)

30 Sit-ups

Achievement: (75 DUs) (50 Sit-Ups)

Compare to June 6

Finisher:

8:00 AMRAP Post Metcon:

1a) Alternating DB Curls x 10 ea. Rest 45s.

1b) Banded Pushdowns x 20. Rest 45s.

1c) Side Plank Crunch x 10 ea. Rest 45s.

*Same as last week!

E.C.:

Row, bike or run at an easy pace for 5:00 then static stretch for 5:00.

Monday – Gong Challenge

This week’s Gong Challenge is to complete 100 total jumping lunges.

Mobility:

1a) Banded Ankle Mobility x 2 sets of 20s each leg.

1b) Pigeon Pose x 2 sets of 20s each side.

Strength:

Paused Back Squat: Work up to a 3RM. Rest 2:00

– 8-10 Sets – 1 Second Pause

Metcon:

“Lights Out”

For time:

15-10-5 Power Cleans (135, 95)

30-20-10 Goblet Squats (53, 35)

Achievement:(165, 115)

 

10:00 Cap

E.C.:

– Back extensions: 4 x 10-15. Rest 60s.

– Reverse Crunch + Deadbug: 4 x 10. Rest 60s.

Friday – Purpose / Achievement

Prep:

Review Front Box Squat + Power Snatch

Strength:

1) Front Box Squat: 6 x 4 @ 60%, every 60-75s. – Use a 13-15# Box + Slightly Wider stance than normal

2) Power Snatch: EMOM for 6 min: 2 Reps

– These are “cluster sets” meaning you drop and reset between each single.

Metcon:

“Traffic”

For time:

30 Deadlifts (125, 85)

10 Ring Dips

20 Front Squats (125, 85)

20 Pull-ups

10 Power Snatch (125, 85)

30 T2B

12:00 Cap

Achievement: (135, 95) (Bar Muscle-ups in place of Ring Dips) (C2B Pull-ups)

E.C.:

– 200 Meter Heavy Farmer’s Carry

– Banded Ab Pulldown: 3-4 x 20-25. Rest 60s.

Thursday – Purpose / Achievement

Mobility:

Worlds Greatest Stretch x 30s each pose

Spend 2:00 Foam Rolling anywhere you are sore

Skill:

*Spend 5:00 Working on 1 Skill then perform EMOM style:

EMOM for 8 min:

ODD Minutes: 30s of Gymnastics Skill

EVEN Minutes: 30s of Double Unders or Double Under Practice

Metcon:

4 Rounds of 60s Work/30s Rest

1a) Wallballs (20, 14)

1b) Alternating Step-ups (athlete choice weight)

1c) 50 Meter Shuttle Sprint

1d) TGU splitting work evenly on each side

1e) Ball Slams or Sit-ups

*Score = total reps completed

E.C.:

Recovery Work Row, Bike or Run for 10:00 at a Conversational pace.

Wednesday – Purpose / Achievement

Mobility:

Lax Ball Myofascial Release x 30s each side

– Triceps

– Pecs

– Scapular

Strength:

EMOM for 6 min: 1 + 1 + 1 @ 75-80% of Push Press.

– 1 Hang Power Clean + 1 Push Press + 1 Push Jerk

Metcon:

AMRAP in 12 min:

Row 200 Meters

15 Air Squats

10 Hang Power Cleans (95, 65)

2 Wall Walks

Achievement: (115, 80)

E.C.:

Accumulate:

150 Banded Pull-aparts

90 Mason Twists with a plate or ball (R+L=1)

Tuesday – Purpose / Achievement

Mobility:

Foam Rolling x 10 slow passes each

– Quads

– IT Bands

– Hamstrings

– Thoracic Spine

Metcon:

5 Rounds with a partner:

100 Meter Sledpush (moderate weight)

20 Walking Lunges (BW)

30 Mountain Climbers (R+L=1)

40 Double Under Attempts

*Rest as needed. Work is NOT split, both athletes will complete 5 rounds.

– Only Successful Double Unders Count – no attempts

30:00 Time Cap

Finisher:

1a) Alternating DB Curls x 10 ea. Rest 45s.

1b) Banded Pushdowns x 20. Rest 45s.

1c) Side Plank Crunch x 10 ea. Rest 45s.

E.C.:

EMOM for 8 min: 1-3 strict pull-ups; assisted or weighted, as appropriate

Monday – Gong Challenge

This week’s challenge is to complete 25 HSPUs (modifications on box is fine) or practice 10 min of handstand walking.

Prep:

2 Rounds of:

10 X-Band Walks Each Direction

15 Banded Goodmornings (squeeze glutes at top, hard)

Strength:

Sumo Deadlift: 1RM. Rest 3-4:00. – Take 8-10 sets and work up to a 1RM.

–This is a benchmark and will be repeated in 16 weeks.

Metcon:

“Slither”

AMRAP in 3 min:

7 Thrusters (75, 55)

7 Bar Facing Burpees

Rest 5:00 + Repeat

Achievement: (95, 65)

E.C.:

– 100 Banded Pull-Throughs

– 50 Reverse Crunch + Deadbug

Friday – Purpose / Achievement

Prep:

With an empty bar:

5 Snatch Grip RDLs

5 Muscle Snatch

5 Back Squats

5 Back Rack Reverse Lunges each leg

Strength:

1) Power Snatch: 8 x 2 @70-75% for all sets. Rest 90s.

2) Speed Back Squat: 5 x 5 @60%. Rest 90s.

3) RDLs: 4 x 8, adding weight each set. Rest 90s.

4a) Reverse DB Lunges: 3 x 8 ea. Rest 60s.

4b) Banded Ab Pulldowns: 3 x 20-25. Rest 60s.

5) Glute March: Max Reps in 2:00

 

E.C.:

100 Banded Leg Curls each Leg or 50 meter heavy sled drag

Thursday – Health / Purpose / Achievement

Prep:

Spend 10:00 Working Rowing Technique

Metcon:

Teams of 3: 30:00 Max Meters on the Rower

*Split work however needed.

*Score = total meters

E.C.:

EMOM for 12 min:

Odd: 5-10 Butterfly pull-ups (or 2-4 strict pull-ups)

Even: 3-5 heavy DB S2O