Monday – Purpose / Achievement

Brief:

– Strength: Today we are working on obtaining maxes for the clean + jerk and back squat. Take as much time as you need to build to maxes today. Remember, technique for both takes precedence.

Strength:

1) Clean + Jerk: 1RM. Rest 2:00 – Any style permitted.

2) Back Squat: 1RM. Rest 2-3:00. – Build to a 1RM in 6-7 sets. – Sets of: 5,4,3,2,1,1,1…

3a) Single Leg DB RDLs: 4 x 5 ea. Rest 45s.

3b) Deadbug + Reverse Crunch: 3 x 10. Rest 45s.

4) Frog Pump: 2 x 30. Rest 60s.

Finisher:

10 minutes of easy row, run or AD

Monday – Health

Brief:

– Strength: Today we are working on obtaining maxes for the clean + jerk and back squat. Take as much time as you need to build to maxes today. Remember, technique for both takes precedence.

Strength:

1) Push Jerk: Build to a heavy single or practice technique.

2) Back Squat: 1RM. Rest 2-3:00. – Build to a 1RM in 6-7 sets. – Sets of: 5,4,3,2,1,1,1…

3a) Single Leg DB RDLs: 4 x 5 ea. Rest 45s.

3b) Deadbug + Reverse Crunch: 3 x 10. Rest 45s.

4) Frog Pump: 2 x 30. Rest 60s.

Finisher:

10 minutes of easy row, run or AD

Thursday – Health

Brief:

– Strength: Week 1 of Box Squats. Use your 3RM as your guide from last week or use a moderate weight. All sets should be smooth.

– Metcon: Work on being efficient with all movements starting with a pace you can maintain and adjust as you see fit. Snatches should be light. This a benchmark workout.

Strength:

1) Wide Stance Box Squat: 8 x 3 @ 60% of last Monday 3RM, every 60s. – Use a 13-15” Box. If you did not perform 3RM from 5/7 use 50-55% of your Back Squat Max.

2a) Hang Power Snatch: 3 x 3. Rest 30s.

2b) K2E: 3 x 3-5. Rest 30s.

2c) Wallballs: 2 x 10. Rest 30s.

Metcon:

”Nor’easter”

AMRAP in 15 min:

5 Hang Power Snatches (65, 35)

10 K2E

15 Wallballs (14, 10)

E.C.:

1) Glute Ham Raises: 4 x 5-10. Rest 60s. or Single Leg KB RDLs: 4 x 5 each (AHAP). Rest 60s.

2) Deadbug + Reverse Crunch: 3 x 10. Rest 60s.

Friday – Health

Brief:

– Strength: Focus on upper-body strength work today. There are a variety of options for pull-up work today, but keep your reps strict and rotate your grip every other set ie. wide grip pull-up, shoulder width pull-up, regular grip chin-up, close grip chin-up as each grip carries a different emphasis.

Strength:

1) Speed Close Grip Bench Press: 5 x 5 @ 50%, every 60s.

2) Pull-up Volume Accumulation. Rest 90s between sets. Change grip every other set ie. wide grip pull-up, shoulder width pull-up, regular grip chin-up, close grip chin-up. 20 Strict Reps, band / partner assisted as needed

3a) 1-Arm KB Row w. rotation: 3 x 10 ea. Rest 30s.

3b) Heavy Banded Single Arm Banded Pushdowns: 3 x 10-15 ea. Rest 30s. 4) Plank: 4 x 30-45s. Rest 60s.

Finisher:

2 min Max Rep Push-ups

Thursday – Purpose / Achievement

Brief:

– Strength: Week 1 of Box Squats. Use your 3RM as your guide from last week or use a moderate weight. All sets should be smooth.

– Metcon: Work on being efficient with all movements starting with a pace you can maintain and adjust as you see fit. Snatches should be light. This a benchmark workout.

Strength:

1) Wide Stance Box Squat: 8 x 3 @ 60% of last Monday 3RM, every 60s. – Use a 13-15” Box. If you did not perform 3RM from 5/7 use 50-55% of your Back Squat Max.

2a) Power Snatch: 3 x 3, touch n go preparing for metcon. Rest 30s.

2b) T2B: 3 x 3-5. Rest 30s.

2c) Wallballs: 2 x 10. Rest 30s.

Metcon:

”Nor’easter”

AMRAP in 15 min:

5 Power Snatches (95, 65)

10 T2B

15 Wallballs (20, 14)

Achievement: (115, 75)

E.C.:

1) Glute Ham Raises: 4 x 5-10. Rest 60s. or Single Leg KB RDLs: 4 x 5 each (AHAP). Rest 60s.

2) Deadbug + Reverse Crunch: 3 x 10. Rest 60s.

Friday – Purpose / Achievement

Brief:

– Strength: Focus on upper-body strength work today. There are a variety of options for pull-up work today, but keep your reps strict and rotate your grip every other set ie. wide grip pull-up, shoulder width pull-up, regular grip chin-up, close grip chin-up as each grip carries a different emphasis.

Strength:

1) Speed Close Grip Bench Press: 5 x 5 @ 50%, every 60s.

2) Pull-up Volume Accumulation. Rest 90s between sets. Change grip every other set ie. wide grip pull-up, shoulder width pull-up, regular grip chin-up, close grip chin-up.

– Achievement: 30-35 Strict Reps Purpose: 25 Strict Reps Band or Partner assisted as needed

3a) 1-Arm KB Row w. rotation: 3 x 10 ea. Rest 30s.

3b) Heavy Banded Single Arm Banded Pushdowns: 3 x 10-15 ea. Rest 30s.

4) Plank: 4 x 60s. Rest 60s.

Finisher:

2 min Max Rep Push-ups

Achievement: 2 min Max Rep Ring Dips

Wednesday – Health

Brief:

– Skill: We’ll review all static holds and then run through 3 rounds for quality. Take the time to focus on position.

– GPP: Today’s work is not for score so if you need to increase your rest intervals do so. Do not underestimate this work today. This work is very important for building your base and improving your capacity.

Skill:

Gymnastics Skill Work

3 Rounds for Quality:

20-30s Tuck Hold

15 – 30s Straight Bar Support

10 Alternating Pistols to a Box

GPP:

25 Minutes of:

1a) Heavy Sledpush x 50m. Rest 60s.

1b) Single Arm Farmer Carry x 50m each. Rest 60s

1c) Double DB Rows x 10. Rest 60s.

*Alternate Option for Sledpush = Alt. Weighted Step-ups x 20 reps

E.C.:

2 Rounds of:

Banded Hip Flexor Pulls x 25 each

Single Leg Banded Leg Curls x 50 each

Rest as needed.

Wednesday – Purpose / Achievement

Brief:

– Skill: We’ll review all static holds and then run through 3 rounds for quality. Take the time to focus on position.

– GPP: Today’s work is not for score so if you need to increase your rest intervals do so. Do not underestimate this work today. This work is very important for building your base and improving your capacity.

Skill:

Gymnastics Skill Work

3 Rounds for Quality:

 

30s Tuck Hold or 10-15s L-Sit Hold

15-30s Ring Support

10 Alternating Pistols

GPP:

25 Minutes of:

1a) Heavy Sledpush x 50m. Rest 60s.

1b) Single Arm Farmer Carry x 50m each. Rest 60s

1c) Double DB Rows x 10. Rest 60s.

*Alternate Option for Sledpush = Alt. Weighted Step-ups x 20 reps

E.C.:

2 Rounds of:

Banded Hip Flexor Pulls x 25 each

Single Leg Banded Leg Curls x 50 each

Rest as needed.

Tuesday – Health

Brief:

– Strength: Work up to a challenging set of Touch n Go Deadlifts for 5. This does not need to be a max.

– Metcon: Before careful with pacing with this one as it will be easy to go out too fast and incur long bouts of unplanned rest. Pacing should be around 80-85%. Choose a weight that you can do 5-7 reps at a time with.

Strength:

1) Touch n Go Deadlift: 5 x 5, up to a heavy set. Rest 2:00

– New to Health: 5 x 5, reset on each rep to dial in form. Rest 2:00

2) Metcon Prep:

2-3 Rounds of:

5 DB Hang Power Cleans

5 DB Thrusters

Building to Metcon weight.

Rest 60s.

Metcon:

”Freshmen”

For time:

45 DB Hang Power Cleans (25,15)

45 DB Thrusters (25, 15)

7:00 Cap

E.C.:

1a) Frog Pump: 3 x 15-20. Rest 30s.

1b) KB Squat + Lowering: 3 x 8-10. Rest 30s.

Tuesday – Purpose / Achievement

Brief:

– Strength: Work up to a challenging set of Touch n Go Deadlifts for 5. This does not need to be a max.

– Metcon: Before careful with pacing with this one as it will be easy to go out too fast and incur long bouts of unplanned rest. Pacing should be around 80-85%. Choose a weight that you can do 5-7 reps at a time with.

Strength:

1) Touch n Go Deadlift: 5 x 5, up to a heavy set. Rest 2:00

2) Metcon Prep:

2-3 Rounds of:

5 DB Power Cleans

5 DB Thrusters

Building to Metcon weight.

Rest 60s.

Metcon:

”Freshmen”

For time:

45 DB Power Cleans (35, 25)

45 DB Thrusters (35, 25)

Achievement: (50, 35)

7:00 Cap

E.C.

1a) Frog Pump: 3 x 15-20. Rest 30s.

1b) KB Squat + Lowering: 3 x 8-10. Rest 30s.