Friday – Health

Brief:

– Strength: Build to a max Zercher Box Squat in 8-10 sets. If you’ve done this before, use the same exact box height (or same as you used on 2RM test on 12/18/17). Remember to sit back on the box while keeping your back tight then explode up. Although this movement looks unorthodox to be open-minded because you’ll be surprised how effectively this movement hits your quads/upper-back.

– Metcon: Benchmark workout is last done 11/17/17. This workout is all about starting out with a comfortable 400m Run and then going for broke on your bear complex 90-95% effort. Look to complete 15+ reps.

Strength:

1) Zercher Box Squat: 1RM. Rest 2:00 *Start by performing 3 sets of 3 adding weight each set then start your sets of 1.

– Use a 13-15″ Box – 8-10 Singles to Build to a Max – We performed a 2RM on 12/19/17

New to Health: 5 x 5, adding weight if form permits. Rest 2:00

2) Warm-up Manmaker Complex

Metcon:

“Bear Grylls”

In 7:00

400 Meter Run

Remaining time: Max DB Manmakers (- Push up, row R, row L, squat clean thruster)

*Score = total reps.

*Compare to 11/17.

E.C.:

1a) Zercher Goodmornings: 3 x 10 (Light). Rest 30s.

1b) Low Band Reverse Abs: 3 x 10. Rest 30s.

Friday – Purpose / Achievement

Brief:

– Strength: Build to a max Zercher Box Squat in 8-10 sets. If you’ve done this before, use the same exact box height (or same as you used on 2RM test on 12/18/17). Remember to sit back on the box while keeping your back tight then explode up. Although this movement looks unorthodox to be open-minded because you’ll be surprised how effectively this movement hits your quads/upper-back.

– Metcon: Benchmark workout is last done 11/17/17. This workout is all about starting out with a comfortable 400m Run and then going for broke on your bear complex 90-95% effort. Look to complete 15+ reps.

Strength:

1) Zercher Box Squat: 1RM. Rest 2:00 *Start by performing 3 sets of 3 adding weight each set then start your sets of 1.

– Use a 13-15″ Box – 8-10 Singles to Build to a Max

2) Warm-up Bear Complex

Metcon:

“Bear Grylls”

In 7:00

400 Meter Run

Remaining time: Max Bear Complex (115, 75) (- Squat Clean Thruster + Back Squat Thruster)

*Score = total reps. Achievement: (135, 95)

*Compare to 11/17.

E.C.:

1a) Zercher Goodmornings: 3 x 10 (Light). Rest 30s.

1b) Low Band Reverse Abs: 3 x 10. Rest 30s.

Thursday – Health

Brief:

– Strength: Final week of Speed Work, but this week we’ll switch to 3-speed sets with close grip bench and 3 “heavier” sets. These heavier sets should not be maximal and feel smooth.

– Metcon: Today’s piece should be done around 70% effort meaning you’re able to go through each station and complete all the listed work with no issues. Today is not supposed to be brutally hard, but should still get your heart-rate up. This work is both conditioning and GPP based and very effective for improving your conditioning.

Strength:

1) Speed Close Grip Bench Press: 3 x 3 @ 50%, every 60s. Then, 3 x 3, up to a moderate weight of 3 Close Grip. Rest 2:00 between heavy sets.

2) Banded Pallof Press Iso Hold, Wide Stance: 3 x 12s each side. Rest 45s.

Metcon:

EMOM for 20 min:

Minute 1: 30m each Arm Bottoms-up KB Carry (light)

Minute 2: 15 KBS (35, 25)

Minute 3: 40s Single Unders or Double Under Practice

Minute 4: 10 K2E

Minute 5: 15 Ground to Overhead with a plate (35, 15)

E.C.:

Rollback Tricep Extensions on the Floor: Max Reps in 4:00

Thursday – Purpose / Achievement

Brief:

– Strength: Final week of Speed Work, but this week we’ll switch to 3-speed sets with close grip bench and 3 “heavier” sets. These heavier sets should not be maximal and feel smooth.

– Metcon: Today’s piece should be done around 70% effort meaning you’re able to go through each station and complete all the listed work with no issues. Today is not supposed to be brutally hard, but should still get your heart-rate up. This work is both conditioning and GPP based and very effective for improving your conditioning.

Strength:

 

1) Speed Close Grip Bench Press: 3 x 3 @50%, every 60s. Then, 3 x 3, up to a moderate weight of 3 Close Grip. Rest 2:00 between heavy sets.

2) Banded Pallof Press Iso Hold, Wide Stance: 3 x 12s each side. Rest 45s.

Metcon:

 

EMOM for 20 min:

Minute 1: 30m each Arm Bottoms-up KB Carry (light)

Minute 2: 15 KBS (53, 35)

Minute 3: 40s Double Under Practice

Minute 4: 10 T2B

Minute 5: 15 Ground to Overhead with a plate (45, 25)

Achievement: 40 Double Unders / 15 T2B

E.C.:

Rollback Tricep Extensions on the Floor: Max Reps in 4:00

Wednesday – Health

Brief:

– Strength: Final week of Front Squat/Sumo Deadlift. Loading today may be a little slower than last week, but overall you should still be able to be efficient on each set. Take 3 sets to warm-up. This work should be done every 45-60s and fast-paced.

– Metcon: Testing piece today should be completed as fast as possible, 90% effort throughout with the lateral burpees done at near maximal effort. Deadlifts should be capable of being done in 3 sets or less.

Strength:

1) Speed Front Squat: 3 x 3 @ 80%, every 60s.

2) Ultra Wide Sumo Deadlift: 3 x 3 @ 80%, every 60s. – Reset on each rep.

– New to Health: Focus on Technique – Make sure your athletes are gripping the bar correctly (hand touching the knurling).

3) 1 Round of:

8 Touch n go deadlifts with metcon weight

8 Burpees

10s Max Effort Bike or Row

Metcon:

“Batwings”

For time:

30 Calorie AD or 45 Calorie Row

30 Deadlifts (135, 95)

30 Burpees

9:00 Cap

E.C.:

AMRAP in 5 min:

20 Double Leg Banded Leg Curls each

10 Banded Ab Pulldowns

Wednesday – Purpose / Achievement

Brief:

– Strength: Final week of Front Squat/Sumo Deadlift. Loading today may be a little slower than last week, but overall you should still be able to be efficient on each set. Take 3 sets to warm-up. This work should be done every 45-60s and fast-paced.

– Metcon: Testing piece today should be completed as fast as possible, 90% effort throughout with the lateral burpees done at near maximal effort. Deadlifts should be capable of being done in 3 sets or less.

Strength:

1) Speed Front Squat: 3 x 3 @ 80%, every 60s.

2) Ultra Wide Sumo Deadlift: 3 x 3 @ 80%, every 60s. – Reset on each rep.

3) 1 Round of:

8 Touch n go deadlifts with metcon weight

8 Lateral Burpees

10s Max Effort Bike or Row

 

Metcon:

 

“Batwings”

For time:

30 Calorie Bike or 45 Calorie Row

30 Deadlifts (185, 125)

30 Lateral Burpees

Achievement: (225, 155)

9:00 Cap

E.C.:

AMRAP in 5 min:

20 Double Leg Banded Leg Curls each

10 Banded Ab Pulldowns

Tuesday – Health

Brief:

– Strength: Take 5 sets to build to a heavy weighted close grip chin-up and Bar dip superset (bicep and tricep group). Your last set should be close to maximal.

– Metcon: The goal today is to work through each set with 75% effort completing all movements in two sets or less. The 90s rest after each round should allow you sustain your pace. Record all your splits.

Strength:

1a) Close Grip Chin-up: 5 x 3-4. Rest 60s. Partner / band assisted as needed

1b) Bar / Box Dips: 5 x 4-5. Rest 60s.

Metcon:

4 Rounds of:

100 Single Unders

30 Walking Lunges (BW)

20 Renegade Rows

10 DB Push Press

Rest 90s

*Athlete choice of DB weight today.

*Score = each split

20:00 Cap

E.C.:

Seated Low Band Cleans: 3 x 10-15. Rest 60s.

Tuesday – Purpose / Achievement

Brief:

– Strength: Take 5 sets to build to a heavy weighted close grip chin-up and Bar dip superset (bicep and tricep group). Your last set should be close to maximal.

– Metcon: The goal today is to work through each set with 75% effort completing all movements in two sets or less. The 90s rest after each round should allow you sustain your pace. Record all your splits.

Strength:

 

1a) Weighted Close Grip Chin-up: 5 x 3-4. Rest 60s. Body weight or added weight as appropriate

1b) Weighted Bar Dips: 5 x 4-5. Rest 60s. Body weight or added weight as appropriate

Metcon:

4 Rounds of:

100 Single Unders

30 Walking Lunges (BW)

20 Renegade Rows

10 DB Push Press

Rest 90s

*Athlete choice of DB weight today.

*Score = all splits

20:00 Cap

E.C.:

Seated Low Band Cleans: 3 x 10-15. Rest 60s.

Monday – Health, Purpose, Achievement

Brief:

– Skill: Spend 15 Minutes performing technique work with the full snatch today. Keep loads light and focus on positioning.

– GPP: Today’s workout will likely challenge you more than you like since the loaded carries will really conflict with breathing. Try to maintain 80% effort on each interval keeping your row distances the same for every 60s interval.

Skill:

Olympic Lifting Skill Work Squat Snatch *Spend 15 minutes working on skill with light loads performing sets of 2-3 reps per set resting 90s between sets.

GPP:

Every 3:00 x 7 Sets:

Row x 60s for Distance

Unilateral Carry x 60s (switch @ 30s)

*Score = total distance on the Rower

E.C.:

AMRAP in 7 min:

1a) 1-Arm Landmine Row x 10 each. No rest.

1b) Landmine Rotation x 15 each. No rest.

1c) Flutter Kicks x 20. Rest 60s.

Friday – Health

Brief:

– Strength: Week 2 of Dynamic Effort work with Front Squat and Sumo Deadlift. Your weights this week should only be slightly heavier, but all sets should be fast and done every 45-60s. This work should be challenging in terms of consistent output with only short rest intervals. If you’re doing this work right you should be winded.

– Metcon: Each set should be at 90% effort and highly uncomfortable. Use a weight for your touch n go conventional deadlifts that are challenging to complete all 15 reps UB. Effort on the bike should be near maximal! Score = fastest split. Heads up we are doing a similar tester workout next week.

Strength:

1) Speed Front Squat: 4 x 3 @ 75%, every 60s.

2) Ultra Wide Sumo Deadlift : 4 x 3 @75%, every 60s. – Reset on each rep.

– New to Health: Focus on Technique – Make sure your athletes are gripping the bar correctly (hand touching the knurling).

3) 1 Round of: 8 TnG deadlifts with metcon weight 8 Lateral Burpees 10s Max Effort Bike / Row

Metcon:

Every 4:00 x 3 Sets:

15 Calorie Bike / Row

15 Deadlifts (135, 95)

*Score = each split

E.C.

1a) Bird dogs : 3 x 5 each (3 count hold one each rep). Rest 30s.

1b) Half Kneeling Banded High to Low Woodchop : 3 x 10 ea. Rest 30s.