Tuesday – Health

Mobility / Prep:

Core Activation: Reverse Crunch + Deadbugs: 2 x 10.

*in between sets complete 3 Deadlifts adding weight. Reset each rep.

Strength:

Conventional Deadlift: 1RM. Rest 2-3:00

Metcon:

AMRAP in 7 min:

12 Front Squats (65, 35)

9 Ring Rows

E.C.:

10 min. Skill Work – Muscle-Up transition practice w/ box. Check it out here. Or EMOM for 8 min, complete 2-5 (ring) dips.

Monday – Gong Challenge

Congrats to those who completed last week’s Gong Challenge. This week’s challenge is to spend 15 min. on some pulling work – K2E / T2B, pull-ups, or MUs.

Mobility:

Tissue Work: Lax Ball in Glute x 60s each Then set-up Sled Pushes with weights

Conditioning:

1)

5 Rounds of: 40m Heavy Sled Push. Rest 60-90s.

2)

a.) 5 Rounds of: Chest Facing Wall Handstand Hold x 10-20s

b.) K2E Practice x 5-8 reps

Finisher:

3 Rounds of:

1a) Single Leg DB RDLs x 8 ea.

1b) DB Hammer Curls x 8-10.

1c) Hollow Hold x 20s.

*Rest as needed between exercises.

3 Rounds of: 1a) Single Leg DB RDLs x 8 ea. 1b) DB Hammer Curls x 8-10. 1c) Hollow Hold x 20s. *Rest as needed between exercises.

E.C.:

Accumulate: 100 Banded Pull Throughs or Reverse Hypers: 3 x 15

Friday – Health

Prep:

– Spend 5:00 reviewing snatch technique.

– Review Touch n Go Deadlifts for the Metcon. These should be relatively challenging but capable of being done UB.

Skill / Strength:

1) EMOM for 6 min: Snatch Grip Deadlift 4 Reps every minute. Reset on each rep.

2) EMOM for 6 min: 4 Speed Front Squats @ 60%

Metcon:

4 Rounds, Rest 2:00 after each.

9 Deadlifts (135, 95)

12 K2E

15 Box Jumps

*Score = fastest split

E.C.:

Accumulate:

100 Banded Leg Curls each leg

100 Banded Ab Pulldowns

Thursday – Health

Mobility:

Tissue Work, Foam Rolling x 8-10 slow passes: – IT Bands – Thoracic Spine – Quads – Calves

Skill:

EMOM for 8 min: 30s of Double Under or Triple Under Practice

Metcon:

5 Rounds for total time:

15 Wallballs (14, 10)

Row 500 Meters

Rest 1:00 between rounds

25:00 Cap

*Score = total time including rest

E.C.:

Side Plank: 3 x 30-60s each.

Wednesday – Health

Strength:

Bench Press: 1RM. Rest 2-3:00 between heavy sets.

Metcon:

For time:

6 Rope Pulls / 12 Ring Rows

21 Burpees

21 KBS (53, 35)

6 Rope Pulls / 12 Ring Rows

15 Burpees

15 KBS

6 Rope Pulls / 12 Ring Rows

9 Burpees

9 KBS

15:00 Cap

E.C.:

Accumulate:

50 DB Tricep Extensions

90 Maston Twists w. a plate (R+L=1)

Tuesday – Health

Metcon:

AMRAP in 22 min in teams of 2:

50 Walking Lunges (BW)

200 Meter Run

50 Sit-ups

200 Meter Run

150 Single Unders

*One person works. Split as needed.

Finisher:

3 Rounds of:

1a) 12 DB Hammer Curls

1b) 20s Hollow Hold

1c) 25 Banded Pull-aparts

Rest 30s between sets

E.C.:

Accumulate 10-15 MUs or 15-25 Pull-ups / Ring Rows and Dips / Ring Dips

Monday – Gong Challenge

This week’s Gong Challenge is to complete a 200m Farmer’s Carry, AHAP.

Mobility:

3 Sets of:

5 Cook Squats w. OH Reach

5 Reverse Lunges/leg

Strength:

Back Squat: 1RM. Rest 2-3:00

– Sets should look like: 3@50%, 3@60%, 2@70%, 1@80%, 1@85%, 1@90%, 1 @95%, 1@95+%, and so on.

Metcon:

EMOM for 8 min:

7 DB Thrusters

9 Sit-ups

E.C.:

Accumulate: 100 Banded Pull Throughs

Friday – Health

Strength:

Wide Stance Box Squat: 8 x 3 @60%, every 60s. – Same as two weeks ago.

Metcon:

“Oceanside”

4 RFT:

15 Box Jumps (20, 16)

30 Wallballs (14, 10)

15 Pull-ups / Ring Rows

15:00 Cap

E.C.:

GHD Back Extensions: 3 x 10-15 (squeeze glutes at top for 1 ct). Rest 60s or accumulate 3:00 of X-Band Walks.

Thursday – Health

Mobility:

*10 X-Band Walks to left and right

*10 X-Band Walks forward + backward

Strength / Skill:

Squat Clean: 12:00 to work on technique with light to moderate weight.

Metcon:

“Backhand”

In 5:00 Window:

Run 400 meters:

Remaining time, AMRAP of the following:

5 Deadlifts (95, 65)

5 Front Squats

Rest 3:00 + Repeat

– Compare to March 6

E.C.:

EMOM for 8 min, 3-6 pull-ups (C2B if possible), or 3-6 (ring) dips

Wednesday – Health

Mobility:

Worlds Greatest Stretch x 20-30s each position

Strength / Skill:

EMOM for 10 min:

ODD Minutes: 50m Heavy Farmer Carry

EVEN Minutes: 30s handstand hold

Metcon:

For time:

Row 250 meters

50 Air Squats

25 Hang Power Cleans (65, 35)

Row 500 meters

50 Walking Lunges (total)

20 S20H (65, 35)

Row 750 meters

50 K2E

15 Hang Squat Cleans

*20:00 Cap

E.C.:

Hollow Hold: Accumulate 90s – 2 min