Tuesday – Purpose / Achievement

Brief:

– Strength: Take 8-10 sets and build to a 1RM Sumo Deadlift . As always, form takes precedence so if you start to lose it end your sets. This is a new variation where we can strategically overload the top of the movement so feel it out and progressively build in weight.

– Metcon: This benchmark workout is intended to be challenging in terms of how fast you can move your thruster weight so choose a challenging weight that you cannot go UB with and a challenging box height. 90% effort today.

Strength:

1) Sumo Deadlift against a band 1RM. Rest 2-3:00 – Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.

2) Thruster: Build to work weight in 3 sets performing sets of 1. Rest 60s.

Metcon:

”Redlight”

3 RFT:

12 Thrusters (115, 75)

9 Burpee Box Jumps (24, 20)

Achievement: (135, 95) (30, 24)

8:00 Cap

E.C.:

1a) Rear Foot Elevated Split Squat: 3 x 6 ea. Rest 45s.

1b) Tuck Flies: 3 x 10-15 reps. Rest 45s.

Tuesday – Health

Brief:

– Strength: Take 8-10 sets and build to a 1RM Sumo Deadlift . As always, form takes precedence so if you start to lose it end your sets. This is a new variation where we can strategically overload the top of the movement so feel it out and progressively build in weight.

– Metcon: This benchmark workout is intended to be challenging in terms of how fast you can move your thruster weight so choose a challenging weight that you cannot go UB with and a challenging box height. 90% effort today.

Strength:

1) Sumo Deadlift, build to a heavy single. Rest 2-3:00 – Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set. – New to Health: 5 x 5, adding weight if form permits. Reset on each rep. Rest 2:00

2) Thruster: Build to work weight in 3 sets performing sets of 1. Rest 60s.

Metcon:

”Redlight”

3 RFT:

12 Thrusters (75, 45)

9 Burpee Box Jumps (20, 16)

8:00 Cap

E.C.:

1a) Rear Foot Elevated Split Squat: 3 x 6 ea. Rest 45s.

1b) Tuck Flies: 3 x 10-15 reps. Rest 45s.

Monday – Purpose / Achievement

Brief:

– Strength: Today is intended to be a Repetition Effort/Skill session for the upper-body followed be a mix of repetition and gymnastics/accessory work for the upper-body. Have fun today and attempt some handstand push-ups if you never have.

– Finisher: Single Arm Kettlebell Overhead Carry for max distance in 5 minutes. Try to go as long as possible without dropping using a light load. Favor your weaker side.

Strength:

1a) Handstand Push-ups: 5 x 5-6. Rest 30s. Options: – Strict or Deficit – Kipping – 1 Abmat Kipping 1

b) Banded Facepull-Aparts: 5 x 15 between sets of HSPU. Rest 60s.

2a) KB Hammer Curls: 3 x 10. Rest 30s. 2a) Trap 3 Shrugs: 3 x 10-10-10. Rest 30s.

3) Hollow Hold: Reverse Tabata: 8 x 10s Work/20s Rest.

Finisher:

Overhead KB Carry x max distance in 5:00 *Single arm. Favor your weaker arm.

Monday – Health

Brief:

– Strength: Today is intended to be a Repetition Effort/Skill session for the upper-body followed be a mix of repetition and gymnastics/accessory work for the upper-body. Have fun today and attempt some handstand push-ups if you never have.

– Finisher: Single Arm Kettlebell Overhead Carry for max distance in 5 minutes. Try to go as long as possible without dropping using a light load. Favor your weaker side.

Strength:

1a) Seated DB Strict Press, Neutral Grip: 4 x 5. Rest 60s. 1b) Banded Facepull-Aparts: 5 x 15 between sets of presses. Rest 60s.

2a) KB Hammer Curls: 3 x 10. Rest 30s. 2a) Trap 3 Shrugs: 3 x 10-10-10. Rest 30s.

3) Hollow Hold: Reverse Tabata: 8 x 10s Work/20s Rest.

Finisher:

Overhead KB Carry x max distance in 5:00 *Single arm. Favor your weaker arm.

Friday – Health

Brief:

– Strength: Week 1 of Speed work with the Floor Press . Use your max from Monday if you got one or a moderate weight. You should NOT struggle with any of these sets. You’ll change your grip every 3 sets ie. close, medium, and wide grip.

– Metcon: Each minute should entail about 40-50s of work otherwise scale the volume. These EMOMs are only 5 minutes so are intended to challenge you.

Strength:

1) Floor Press : 9 x 3 @ 60-65% of Monday, every 60s. – change grip every 3 sets ie. close, medium, wide.

2) Strict Pull-up: 1 x Max Reps. Options: – Band Assisted – Ring Rows x 1 max reps

Metcon:

EMOM for 5 min:

7 K2E + 7 KBS (35, 25)

Rest 2:00

EMOM for 5 min:

10 Barbell Rows (75, 45) + 20 Mason Twists (total)

E.C.:

3 Rounds of:

1a) Tricep Kickbacks x 10

1b) DB Hammer Curls x 10

1c) DB Lateral Raises x 15 10s

Rest between movements.

Friday – Purpose / Achievement

Brief:

– Strength: Week 1 of Speed work with the Floor Press . Use your max from Monday if you got one or a moderate weight. You should NOT struggle with any of these sets. You’ll change your grip every 3 sets ie. close, medium, and wide grip.

– Metcon: Each minute should entail about 40-50s of work otherwise scale the volume. These EMOMs are only 5 minutes so are intended to challenge you.

Strength:

1) Floor Press : 9 x 3 @ 60-65% of Monday, every 60s. – change grip every 3 sets ie. close, medium, wide.

2) Strict Pull-up: 1 x Max Reps. Options: – Band Assisted – Ring Rows x 1 max reps

Metcon:

EMOM for 5 min:

7 T2B + 7 KBS (53, 35)

Rest 2:00

EMOM for 5 min:

10 Barbell Rows (115, 75) + 20 Mason Twists

Achievement: 9 reps per movement for EMOM #1, (135, 95)

E.C.:

3 Rounds of:

1a) Tricep Kickbacks x 10

1b) DB Hammer Curls x 10

1c) DB Lateral Raises x 15 10s

Rest between movements.

Thursday – Health

Brief:

– Strength: Week 1 of Speed work with the power clean + front squat + jerk. Weights should be heavy enough to feel but still practice efficient movement patterns.

– Metcon: Today’s workout is about being efficient with your deadlifts so they do not affect your run mechanics too much. Loading should be relatively heavy, but capable of doing sets of 5/5. Shoot for 80-85% effort.

Strength:

1) Power Clean + Front Squat + S2OH: 8 x 2.

2) Touch n Go Deadlift : Work up to Metcon weight performing sets of 3 reps. Rest 90s.

Metcon:

”Sandstorm”

AMRAP in 10 min:

10 Deadlifts (135, 95)

200 Meter Run

E.C.:

Tabata, 8 x 20s work/10s rest.

1a) Glute March

1b) Side Plank (alternate sides)

2) DB Reverse Lunges + RDL Combo : 3 x 6 ea. Rest 60s.

Thursday – Purpose / Achievement

Brief:

– Strength: Week 1 of Speed work with the power clean + front squat + jerk. Weights should be heavy enough to feel but still practice efficient movement patterns.

– Metcon: Today’s workout is about being efficient with your deadlifts so they do not affect your run mechanics too much. Loading should be relatively heavy, but capable of doing sets of 5/5. Shoot for 80-85% effort.

Strength:

1) Power Clean + Front Squat + Jerk: 8 x 2 @ 70%, every 90s.

2) Touch n Go Deadlift : Work up to Metcon weight performing sets of 3 reps. Rest 90s.

Metcon:

”Sandstorm”

AMRAP in 10 min:

10 Deadlifts (185, 125)

200 Meter Run

Achievement (225, 155)

E.C.:

Tabata, 8 x 20s work/10s rest.

1a) Glute March

1b) Side Plank (alternate sides)

2) DB Reverse Lunges + RDL Combo : 3 x 6 ea. Rest 60s.

Wednesday – Health / Purpose / Achievement

Brief:

– Strength: Today we are working up to a 2 rep max in the Box Front Squat and performing accessory work. The Front Box Squat will be the same technique as our speed back squats where you sit back on the box. The purpose of this is to break up the phases of the lift and develop force out of the hole.

– Metcon: Our Metcon today should be done at a fast pace, around 90% effort each round. You should be able to complete all movements in no more than 2 sets. You’ll rest 2 minutes after each completed round.

Strength:

1) Box Front Squat: 2RM. Rest 2:00 – Use a 13-15” Box. – New to Health: 5 x 5, adding weight if form permits.

2) Review Metcon Movements x 5-10 reps each.

Metcon:

4 Rounds for quality, but at a fast pace.

1a) Double Kettlebell Front Rack Walking Lunges (total) x 20 Reps.

1b) Band Resisted Russian KBS x 20 Reps.

1c) DB Serratus Crunch x 20 Reps.

*Rest 2:00 after each completed round. Scale loading as needed.

E.C.:

5 Minutes of Light Foam Rolling

Tuesday – Health

Brief:

– Skill: Final week of Skill work with T2B/Handstand. Work on really refining both movements today.

– Metcon: Today’s piece should be around 70-75% effort so you should have no issues working for close to 40s straight with each movement.

Skill:

1a) K2E: 4 x 60s of Practice or Volume Accumulation. Rest 60s.

1b) Handstand Hold: 4 x 60s of Practice of Distance Accumulation. Rest 60s.

Metcon:

5 Rounds of 40s Work/20s Rest:

1a) Unilateral Farmer Carry x 30m. increments.

1b) Hollow Rocks OR Ball Slams (30, 20)

1c) Single Unders

1d) KB Figure 8s

1e) AD or Short Shuttle Sprints

E.C.:

Accumulate: 50 Back Extensions (weighted if possible)