Friday – Health

Brief:

– Strength: Today we’ll perform the sumo deadlift in an EMOM fashion. The purpose of this is to develop explosive force. All sets of deadlifts should be light/fast!

– Metcon: Benchmark workout ”Karen”. Try to beat your previous time if you have one by 30-60s. Have a plan before starting on how to partition sets.

Strength:

1) Sumo Deadlift  9 x 3 @ 55-65%, every 60s. – Reset on each rep. These should be light + fast!

2) KB Squat Jumps: 3 x 10 (light!). Rest 60s. – These are intended to be done light/fast/maximal height on each rep.

Metcon:

”Karen” For time:

150 Wallballs (20, 14)

Scale as needed.

13:00 Cap

E.C.:

200m Farmer’s Walk

Friday – Purpose / Achievement

Brief:

– Strength: Today we’ll perform the sumo deadlift in an EMOM fashion. The purpose of this is to develop explosive force. All sets of deadlifts should be light/fast!

– Metcon: Benchmark workout ”Karen”. Try to beat your previous time if you have one by 30-60s. Have a plan before starting on how to partition sets.

Strength:

1) Sumo Deadlift  9 x 3 @ 55-65%, every 60s. – Reset on each rep. These should be light + fast!

2) KB Squat Jumps: 3 x 10 (light!). Rest 60s. – These are intended to be done light/fast/maximal height on each rep.

Metcon:

”Karen” For time:

150 Wallballs (20, 14)

Scale as needed.

13:00 Cap

E.C.:

200m Farmer’s Walk

Thursday – Health

Brief:

– Strength: Week 2 of Speed work with hang power snatch. This week we’ll superset with hollow rocks for extra anterior core work. All sets of Snatches should be efficient so make sure your load choice allows for efficiency.

– Metcon: Today’s metcon is intended to be done around 75% effort and sustained for all rounds. Snatches are intended to be light.

Strength:

1) EMOM for 10 min:

ODD Minutes: Hang Power Snatch x 3

EVEN Minutes: Hollow Rocks x 10

2) Metcon Prep 2 Sets of:

10 Hang Power Snatch

5 Lateral Burpees

Rest 60s.

Metcon:

AMRAP in 12 min:

9 Hang Power Snatch (65, 35)

9 Lateral Burpees

50 Meter KB Unilateral Farmer Carry (25 meters by your side/front rack then switch sides)

E.C.:

Tabata – ab exercise of athlete’s choice

Thursday – Purpose / Achievement

Brief:

– Strength: Week 2 of Speed work with hang power snatch. This week we’ll superset with hollow rocks for extra anterior core work. All sets of Snatches should be efficient so make sure your load choice allows for efficiency.

– Metcon: Today’s metcon is intended to be done around 75% effort and sustained for all rounds. Snatches are intended to be light.

Strength:

1) EMOM for 10 min:

ODD Minutes: Hang Power Snatch x 3 @ 75%

EVEN Minutes: Hollow Rocks x 12

2) Metcon Prep 2 Sets of:

10 Hang Power Snatch

5 Lateral Burpees

Rest 60s.

Metcon:

AMRAP in 12 min:

9 Hang Power Snatch (75, 55)

9 Lateral Burpees

50 Meter KB Unilateral Farmer Carry (25 meters by your side/front rack then switch sides)

Achievement: (95, 65)

E.C.:

Tabata – ab exercise of athlete’s choice

Wednesday – Health

Brief:

– Metcon: Even though you’re working with a partner and you’ll have enough rest to sustain your pace, we want lower effort today, around 70-80%. Intensity is not always the priority as low intensity work helps improve our aerobic system and ability to recover. Have fun today and work with someone new!

Metcon:

For time with a partner:

100-80-60-40-20

Calorie Row

Walking Lunges (BW)

Hollow Rocks

*Complete 30m Bear Crawl after each completed round.

*One person works. Split in half.

45:00 Cap

Wednesday – Purpose / Achievement

Brief:

– Metcon: Even though you’re working with a partner and you’ll have enough rest to sustain your pace, we want lower effort today, around 70-80%. Intensity is not always the priority as low intensity work helps improve our aerobic system and ability to recover. Have fun today and work with someone new!

Metcon:

For time with a partner:

100-80-60-40-20

Calorie Row

Walking Lunges (BW)

Hollow Rocks

*Complete 30m Bear Crawl or 10m Handstand Walk after each completed round.

*One person works. Split in half.

45:00 Cap

Tuesday – Health

Brief:

– Strength: Today is geared at working to a max in close grip bench press and assistance work for the upper-body. Take 8 sets and strategically build to a max. Your grip should be just inside of shoulder width.

– Metcon: Today’s workout is a complex movement so each rep will require a high amount of energy. Be smart and find a pace around 80-85% that you can work on taking big chunks out of this workout at a time with strategic bouts of rest.

Strength:

1a) Close Grip Bench Press: 1RM. Rest 2:00 – Grip just inside of shoulder width – Build to a max in 6-8 sets.

– New to Health: 5 x 5, adding. Rest 2:00

1b) Banded Pulldowns: In between sets perform 15 reps.

2) Review the ”Man Maker”

Metcon:

For time: 35 Man Makers (25, 15)

E.C.:

1a) Lying Tricep Extensions: 3 x 12-15. Rest 45s.

1b) Barbell Curls: 3 x 10. Rest 30s.

Tuesday – Purpose / Achievement

Brief:

– Strength: Today is geared at working to a max in close grip bench press and assistance work for the upper-body. Take 8 sets and strategically build to a max. Your grip should be just inside of shoulder width.

– Metcon: Today’s workout is a complex movement so each rep will require a high amount of energy. Be smart and find a pace around 80-85% that you can work on taking big chunks out of this workout at a time with strategic bouts of rest.

Strength:

1a) Close Grip Bench Press: 1RM. Rest 2:00 – Grip just inside of shoulder width – Build to a max in 6-8 sets.

1b) Banded Pulldowns: In between sets perform 15 reps.

2) Review the ”Man Maker”

Metcon:

For time: 35 Man Makers (35, 25)

Achievement: (50, 35)

E.C.:

1a) Lying Tricep Extensions: 3 x 12-15. Rest 45s.

1b) Barbell Curls: 3 x 10. Rest 30s.

Monday – Purpose / Achievement

Brief:

– Strength: Goodmornings + Box Squat should be relatively light. Use one challenging weight for all 5 sets, but make sure you don’t sacrifice technique.

– Metcon: Benchmark workout today. If you’ve done this one before, try to beat your previous time. If not, have a game-plan before starting. KBS should be able to be done in big sets (at least 10/10).

Strength:

1) Wide Stance Goodmornings + Box Squat: 4 x 8. Rest 90s.

– Perform 3-4 ”warm-up” sets before starting.

– Use one challenging weight for all 4 sets. – Use a parallel box (14-16”)

2) Metcon Warm-up:

2 Rounds at workout speed of:

25 Singles

10 KBS

3 Burpee Box Jumps

Rest 60s.

Metcon:

“Double Jump”

5 RFT:

25 DU’s

20 KBS (53, 35)

10 Burpee Box Jumps (24, 20)

Achievement: (50 DUs)

18:00 Cap

E.C.:

Banded Alphabet: 3 x 1 full set on each side. Rest 30s

Monday – Health

Brief:

– Strength: Goodmornings + Box Squat should be relatively light. Use one challenging weight for all 5 sets, but make sure you don’t sacrifice technique.

– Metcon: Benchmark workout today. If you’ve done this one before, try to beat your previous time. If not, have a game-plan before starting. KBS should be able to be done in big sets (at least 10/10).

Strength:

1) Wide Stance Goodmornings + Box Squat: 4 x 8. Rest 90s.

– Perform 3-4 ”warm-up” sets before starting.

– Use one challenging weight for all 4 sets. – Use a parallel box (14-16”)

2) Metcon Warm-up:

2 Rounds at workout speed of:

25 Singles

10 KBS

3 Burpee Box Jumps

Rest 60s.

Metcon:

“Double Jump”

5 RFT:

75 Single Unders

20 KBS (35, 25)

10 Burpee Box Jumps (20, 16)

18:00 Cap

E.C.:

Banded Alphabet: 3 x 1 full set on each side. Rest 30s