Friday – Health

Strength / Skill:

1) Speed Back Squats: 6 x 4 @ 65%, every 60s.

2) Standing Box Jumps: 4 x 5 @ a challenging height. Rest 60s. – Same height as last week

3) Warm-up Power Snatches/Doubles for Metcon

Metcon:

“Open WOD 14.1”

AMRAP in 10 min:

60 Single Unders

15 Power Snatch (65, 35)

E.C.:

2 options:

1) GHD Reverse Hyper: 4 x 20-25

2) Glute March: 3 x 30s Max Reps.

Thursday – Health

Mobility:

Tissue Work Foam Roll x 10 slow passes each: – Thoracic Spine – Calves – Adductors

Skill:

EMOM for 8 min:

ODD Minutes: Handstand Hold x 10-20s

EVEN Minutes: 30s of Double Under Practice

Metcon:

5 Rounds of 45s work/15s Rest:

1a) Barbell Rows, Alternate Grips (65, 35)

1b) Barbell Front Rack Reverse Lunges (65, 35)

1c) Mason Twists w. a plate (25, 15)

1d) Farmer Carry (35, 25)

1e) Single arm DB Push Press (split work on both sides)

*No score today.

E.C.:

Accumulate:

50 Hollow Rocks

60 Alternating DB Curls

75/50 Push-ups

*Try to complete this work in fewer sets than you did last week.

Wednesday – Health / Purpose / Achievement

Mobility:

Lax Ball in Glute x 60s each

Metcon:

Rowing Intervals: 8 x 250 meters. Rest 2:00 @ 80% Effort

OR AD: 8 x 25s. Rest 2:00 @ 80% Effort

Finisher:

3-4 Rounds of:

1a) DB Reverse Lunge x 8 ea. Rest 45s.

1b) KB 1-Arm Rows x 8 ea. Rest 45s.

1c) Banded Ab Pulldowns x 16. Rest 45s.

E.C.:

Accumulate:

100-150 Banded Leg Curls each Leg

100-150 Banded Pushdowns

Tuesday – Health

Strength:

1a) Close Grip Chin-up: Partner Assisted if necessary: 5 x 4-5. Rest 90s.

1b) Box Dips: 4 x 6-8. Rest 90s, or Bar Dips: 5 x 4-5. Rest 90s.

Metcon:

“75”

For time:

50 Wallballs (14, 10)

25 S20H (75, 45)

50 Box Jumps (20, 16)

25 Wallballs

50 K2E

25 Push-Ups

50 Wallballs

25:00 Cap

E.C.:

1a) Banded Hammer Curls: 3 x 15. Rest 30s.

1b) DB Pull-over: 3 x 12. Rest 30s.

1c) Side Plank Crunch: 3 x 10 ea. Rest 30s.

Monday – Health

Mobility:

Banded Hip Mobility x 60s each – Attach band to rig and place in hip crease. Get tension on band while in a pigeon pose.

Strength:

Conventional Deadlift Touch n Go: Work up to a heavy 3. Rest 90s-2:00

New to Health: Work on Deadlift Technique perform sets of 5 resetting on each rep.

Metcon:

“16.5-ish”

Each for time:

21 Thrusters (65, 35)

21 Burpees

Rest 2:30

18 Thrusters

18 Burpees

Rest 2:30

15 Thrusters

15 Burpees

18:00 Cap

E.C.:

1a) Band Resisted Russian KBS: 3 x 25. Rest 30s.

1b) Banded Face Pull-apart: 3 x 25. Rest 30s.

1c) Banded Rotations: 3 x 20 ea. Rest 30s.

Friday – Health

Mobility:

Tissue Work Foam Roll x 10 passes each:

– IT Bands – Quads – Lats – Calves

Metcon:

Not for time

Teams of 2 complete:

600 Single Unders

300 Walking Lunges (BW)

200 Sit-ups

100 Calories on the Rower

*One person works at a time. Split as needed.

30:00 Cap

E.C.:

Accumulate:

50 Hollow Rocks

60 Alternating DB Curls

75/50 Push-ups

Thursday – Health

Strength:

1) Speed Back Squats: 6 x 4 @ 60%, every 60s. – Take 3-4 warm-up sets.

2) Standing Box Jumps: 4 x 5 @ a challenging height. Rest 60s.

3) Warm-up Hang Power Cleans building in weight performing sets of 3 touch n go rest + 5 wallballs. Rest as needed.

Metcon:

“Power Nap”

For time:

30-20-10 Wallballs (14, 10)

21-15-9 Hang Power Cleans (75, 45)

9:00 Cap

E.C.:

2 options:

1) GHD Reverse Hyper: 4 x 20-25

2) Glute March: 3 x 30s Max Reps.

Wednesday – Health

Prep:

Jerk Review + Technique with an empty bar:

– 3 Strict Press – 2 Push Press – 1 Push Jerk.  Rest.

– 3 Push Press – 2 Push Jerk – 1 Split Jerk

Then spend 5:00 practice either split or push jerk working on footwork and technique. Keep loads light or stay with an empty bar.

Strength:

Jerk: 1RM. Rest 2:00 – Build to a 1RM in 8-10 sets. – This can be done any style, ie. split or push jerk

– New to Health: Push Press, 6 x 3, adding weight if form permits

Metcon:

AMRAP in 20 min:

50m Sled push (moderate weight)

50m Carry (alternate between overhead, front rack, and farmer carry)

Rest 2:00 between rounds.

E.C.:

1a) Banded Hammer Curls: 3 x 15. Rest 30s.

1b) DB Pull-over: 3 x 12. Rest 30s.

1c) Side Plank Crunch: 3 x 10 ea. Rest 30s.

Tuesday – Health

Metcon:

For total time:

Run 800 Meters

40 Russian KBS (35, 25)

15 Strict Pull-ups / Ring Rows

Rest 2:00

Run 800 Meters

35 Russian KBS

10 Strict Pull-ups / Ring Rows

Rest 2:00

Run 800 Meters

25 Russian KBS

5 Strict Pull-ups / Ring Rows

30:00 Cap

E.C.:

Accumulate:

100-150 Banded Leg Curls each Leg

100-150 Banded Pushdowns

Monday – Health

Mobility:

3 Sets of:

5 Cook Squats w. OH Reach

5 Reverse Lunges

5 Presses from Split

Strength:

1 1/4 Front Squat: 3RM. Rest 2-3:00 – Take 5-6 sets and build to a heaviest set of 3, 1 1/4 Front Squat.

– New to Health: Work up to a challenging set of 4-5. Rest 2:00

Metcon:

“Elvis”

For time:

30 Squat Cleans (85, 55)

*10:00 Cap

Can modify to power cleans if necesary. Compare to May 26th.

E.C.:

1a) Band Resisted Russian KBS: 3 x 25. Rest 30s.

1b) Banded Face Pull-apart: 3 x 25. Rest 30s.

1c) Banded Rotations: 3 x 20 ea. Rest 30s.