Tuesday – Purpose / Achievement

Mobility / Prep:

Core Activation: Reverse Crunch + Deadbugs: 2 x 10.

*in between sets complete 3 Deadlifts adding weight. Reset each rep.

Strength:

Conventional Deadlift: 1RM. Rest 2-3:00

Metcon:

AMRAP in 7 min:

12 Front Squats (75, 55)

9 Pull-ups

Achievement: (95, 65) (C2B Pull-ups)

E.C.:

10 min. Skill Work – Muscle-Up transition practice w/ box. Check it out here. Or EMOM for 8 min, complete 2-5 (ring) dips.

Monday – Gong Challenge

Congrats to those who completed last week’s Gong Challenge. This week’s challenge is to spend 15 min. on some pulling work – K2E / T2B, pull-ups, or MUs.

Mobility:

Tissue Work: Lax Ball in Glute x 60s each Then set-up Sled Pushes with weights

Conditioning:

1)

5 Rounds of: 40m Heavy Sled Push. Rest 60-90s.

2)

a.) 5 Rounds of: Chest Facing Wall Handstand Hold x 20-30s

b.) T2B Practice x 5-10 reps

Finisher:

3 Rounds of:

1a) Single Leg DB RDLs x 8 ea.

1b) DB Hammer Curls x 8-10.

1c) Hollow Hold x 20s.

*Rest as needed between exercises.

3 Rounds of: 1a) Single Leg DB RDLs x 8 ea. 1b) DB Hammer Curls x 8-10. 1c) Hollow Hold x 20s. *Rest as needed between exercises.

E.C.:

Accumulate: 100 Banded Pull Throughs or Reverse Hypers: 3 x 15

Friday – Purpose / Achievement

Prep:

– Spend 5:00 reviewing snatch technique.

– Review Touch n Go Deadlifts for the Metcon. These should be relatively challenging but capable of being done UB.

Skill / Strength:

1) EMOM for 6 min: 2 Squat Snatches @ 70%. – Reset on each rep.

2) EMOM for 6 min: 4 Speed Front Squats @ 60%

Metcon:

4 Rounds, Rest 2:00 after each.

9 Deadlifts (185, 125)

12 T2B

15 Box Jump Overs (24, 20)

Achievement: (225, 155)

*Score = fastest split

E.C.:

Accumulate:

100 Banded Leg Curls each leg

100 Banded Ab Pulldowns

Thursday – Purpose / Achievement

Mobility:

Tissue Work, Foam Rolling x 8-10 slow passes: – IT Bands – Thoracic Spine – Quads – Calves

Skill:

EMOM for 8 min: 30s of Double Under or Triple Under Practice

Metcon:

5 Rounds for total time:

15 Wallballs (20, 14)

Row 500 Meters

Rest 1:00 between rounds

25:00 Cap

*Score = total time including rest

E.C.:

Side Plank: 3 x 30-60s each.

Wednesday – Purpose / Achievement

Strength:

Bench Press: 1RM. Rest 2-3:00 between heavy sets.

Metcon:

For time:

2 Rope Climbs

21 Burpees

21 KBS (53, 35)

2 Rope Climbs

15 Burpees

15 KBS

2 Rope Climbs

9 Burpees

9 KBS

Achievement: (3-3-3 Rope Climbs)

15:00 Cap

E.C.:

Accumulate:

50 DB Tricep Extensions

90 Maston Twists w. a plate (R+L=1)

Tuesday – Purpose / Achievement

Metcon:

AMRAP in 22 min in teams of 2:

50 Walking Lunges (BW)

200 Meter Run

50 Abmat Sit-ups

200 Meter Run

50 Double Unders (all attempts count)

*One person works. Split as needed.

Achievement: (Only successful DUs count)

Finisher:

3 Rounds of:

1a) 12 DB Hammer Curls

1b) 20s Hollow Hold

1c) 25 Banded Pull-aparts

Rest 30s between sets

E.C.:

Accumulate 10-15 MUs or 15-25 Pull-ups / Ring Rows and Dips / Ring Dips

Monday – Gong Challenge

This week’s Gong Challenge is to complete a 200m Farmer’s Carry, AHAP.

Mobility:

3 Sets of:

5 Cook Squats w. OH Reach

5 Reverse Lunges/leg

Strength:

Back Squat: 1RM. Rest 2-3:00

– Sets should look like: 3@50%, 3@60%, 2@70%, 1@80%, 1@85%, 1@90%, 1 @95%, 1@95+%, and so on.

Metcon:

“Cluster F” Minute 1:

1 Squat Clean Thrusters (95, 65)

Minute 2: 2 Squat Clean Thrusters

Minute 3: 3 Squat Clean Thrusters And so on.

*Score = last completed round.

Achievement: (115, 75)

E.C.:

Accumulate: 100 Banded Pull Throughs

Friday – Purpose / Achievement

Strength:

Wide Stance Box Squat: 8 x 3 @60%, every 60s. – Same as two weeks ago.

Metcon:

“Oceanside”

4 RFT:

15 Box Jumps (24, 20)

30 Wallballs (20, 14)

15 Pull-ups

Achievement: (C2B)

15:00 Cap

E.C.:

GHD Back Extensions: 3 x 10-15 (squeeze glutes at top for 1 ct). Rest 60s or accumulate 3:00 of X-Band Walks.

Thursday – Purpose / Achievement

Mobility:

*10 X-Band Walks to left and right

*10 X-Band Walks forward + backward

Strength / Skill:

Squat Clean + Hang Squat Clean: 12:00 to work to a max for the day.

Rest 90s-2:00 between heavier sets.

– Compare to March 13.

Metcon:

“Backhand”

In 5:00 Window:

Run 400 meters:

Remaining time: Max Squat Cleans (115, 75)

Rest 3:00 + Repeat

Achievement: (155, 105)

– Compare to March 6

E.C.:

EMOM for 8 min, 3-6 pull-ups (C2B if possible), or 3-6 (ring) dips

Wednesday – Purpose / Achievement

Mobility:

Worlds Greatest Stretch x 20-30s each position

Strength / Skill:

EMOM for 10 min:

ODD Minutes: 50m Heavy Farmer Carry

EVEN Minutes: 30s handstand hold or Handstand Walk

*Achievement: 30s Accumulate Volume of either Muscle-up or HSPU

Metcon:

For time:

Row 250 meters

50 Air Squats

25 Hang Power Cleans (95, 65)

Row 500 meters

50 Walking Lunges

20 S20H (95, 65)

Row 750 meters

50 T2B

15 Hang Squat Cleans

*20:00 Cap

Achievement: (115, 75)

E.C.:

Hollow Hold: Accumulate 90s – 2 min