Thursday – Health

Brief:

– Strength: The purpose of today is to work on force development with “speed back squats”. There should be no grinding of reps even though we are pausing one second each rep. You should be able to explode out of the hole. We are pausing for 1 count in the hole to break up the phases of the lift.

– Metcon: Today we’ll partner up and judge each other for Fran. Try to beat your previous time just slightly.

Strength:

1) Speed Back Squat with 1 second pause at the bottom of each rep: 5 x 5 @50-60%, every 60s.

2) Metcon Prep:

3 sets at metcon speed:

5 Thrusters

5 Ring Rows / Pull-ups

Rest 60-90s.

Metcon:

“Fran”

For time:

21-15-9

Thrusters (65, 35)

Ring Rows

10:00 Cap

*Last done 1/22

E.C.:

1a) Bird dog: 4 x 5 ea. (3 count hold). No rest.

1b) Banded Plank Row: 4 x 8-10 ea. *adv single leg.

2) Foam Roll Quads x 60s each.

Wednesday – Health

Brief:

– Strength: Today and for the next two weeks we are working on efficient movement with hang power clean + push jerk + split jerk. All sets are intended to be done for speed/efficiency, not load. The weight should be heavy enough to be challenging but not too heavy that your form will be affected.

– Metcon: Look to work consistently at lower effort (70%) for all 30s intervals. Most of the movements are not globally taxing so you should be able to do so. Record your total reps completed.

Strength:

1a) Hang Power Clean + Push Jerk: 5 x 1 + 2 @ light to moderate weight, every 90s.

1b) In between sets complete 10-15 Banded Pulldowns

2) Take 5 Minutes and Prepare for Metcon

Metcon:

5 Rounds of 30s work/30s Rest:

1a) Russian KBS (35, 25)

1b) Walking Lunges (BW)

1c) Hollow Rocks

1d) Barbell Rows (65, 35)

1e) Banded Pushdowns

*Score = total reps

E.C.:

1a) Leaning Away DB Lateral Raises: 3 x 12-15 ea. Rest 30s.

1b) DB Hammer Curls: 3 x 10-12. Rest 30s.

Tuesday – Health

Brief:

– Strength: Take 8-10 sets and build to a max Push Press. Be careful not to “redip” once you get closer to max loads. Try to beat your current 1RM by 5#s only and have a plan in place to make logical jumps in weight.

– Metcon: We are looking at roughly 2:30-3 minutes of work each set. You should be able to maintain around 75% effort for the duration. Keep track of all your splits.

Strength:

1) Push Press: 1RM. Rest 2:00 New to Health: 5 x 5, adding weight if form permits.

2) Metcon Prep + Set-up: Spend 5 minutes getting set-up and preparing for Metcon.

Metcon:

Every 4:00 x 5 sets:

7 Burpees

15 DB Renegade Rows (total)

60 Single Unders

Single Arm OH KB Carry x 30m each

*Score = fastest split

*Athlete Choice of DB Weights for Renegade Rows

E.C.:

1a) Seated Incline DB Curls: 3 x 8-10. No rest.

1b) Prone Cobra Raise (external rotation): 3 x 10-15. No rest.

1c) Prone Lateral Raise Pronated Grip: 3 x 10-15. Rest 60s.

Monday – Health

Brief:

– Strength: The purpose of using a “wave” is to prime the CNS for heavier sets. Use the first wave of 3-2-1 to prepare you for the last wave of 3-2-1 which should be heavier. All that 3-2-1 means is your first set is 3 reps, rest 2:00, your second set is 2 reps, rest 2:00 and so on.

– Metcon: Benchmark workout. Each interval should remain around 80-85% of max effort. Come up with a strategy to sustain for your 3 minute amraps to be consistent for all 5 sets.

Strength:

1) Front Squat Wave: 3-2-1-3-2-1. Rest 2:00 after each set.

*An example of this wave may look something like: 3@60%, 2@70%, 1@80%, 3@80%, 2@85%, 1@90%.

*This does NOT need to be a max, but should be based off of feel.

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

2) Metcon Prep: 2-3 Sets of:

2 Power Cleans (touch n go)

4 Burpees

6 Air Squats

Rest 90s between sets.

Metcon:

“The Chief”

AMRAP in 3 min:

3 Power Cleans (65, 35)

6 Push-ups

9 Air Squats

Rest 1 minute.

Repeat for a total of 5 cycles.

*Score = Lowest AMRAP score.

*Last done 12/4/17

E.C.:

1a) Single Leg DB RDLs: 4 x 5 ea. (heavy). No rest.

1b) KB Squat with Lowering: 4 x 6. Rest 60s.

Friday – Health

Brief:

– Strength: Today is intended to be a Repetition effort 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:

1) Rope Climbs: Accumulate Volume. Full recovery between sets (1-2 minutes). Technique + 3-4 Half Climbs or 8-10 Ring Rows

2) Handstand Push-ups on box: 4 x 5-6. Rest 60s. or Seated DB Strict Press, Neutral Grip: 4 x 5. Rest 60s.

3a) Supinated Grip BB Rows: 3 x 10. Rest 30s.

3b) Trap 3 Shrugs: 3 x 10-10-10. Rest 30s.

4) 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.

Thursday – Health

Brief:

– Strength: Today is intended to be more of a “Strength Day”. We are performing 4-speed sets on the back squat and then 3 sets with ascending weight to a heavy 2 (not max). Following that we’ll work on our force development with seated dynamic box jumps.

– Metcon: High-effort (100%) work today with Max Rep Squat Cleans. Loading should allow you to move for 30 seconds without stopping but be challenging. All of our sets should have a similar rep count. Your score will be the highest rep count you achieved on a given set. You will need the entire 2 minutes to repeat your efforts.

Strength / Skill:

1) Speed Back Squat + Heavy Set: 4 x 5 @ 50%, every 60s. Then, 3 x 2, up to a heavy set. Rest 2:00 – Last set should be around 85-90% of 1RM.

2) Seated Dynamic Box Jumps: 20-25 Total Jumps. Rest 60s.

3) Squat Cleans: Warm-up to work weight performing singles. Rest 60s.

Metcon:

4 Rounds of:

30s Max Squat Cleans (75, 45)

Rest 2:00.

*Score = totals reps completed for all 4 rounds

E.C.:

1a) Banded Pull-Through: 3 x 12-15. Rest 30s.

1b) Bird Dog: 3 x 4 each (2 count glute squeeze). Rest 30s.

2) Ab Circuit: 4 x30s Max Reps Mason Twists. Rest 40s.

Wednesday – Health

Brief:

– Skill: Spend 10 minutes on refining your pull-ups today with whatever style you choose. If you’re still new to the “kip” we’ll spend the time learning how to perform that first before adding the pull-up to the equation.

– Metcon: Today’s metcon should be LOW effort. What that means to you is that all work should be broken up and your first 800m Run should be the same speed as your last 800m Run even after all of the work that you will have completed. Find a pace that is around 70% (lower than yesterday) and maintain. Focus on your breathing and efficient pacing NOT your overall time.

Skill:

Pull-up Skill Work – Spend 10 Minutes working on improving efficiency with Kipping Pull-ups

Metcon:

For time:

800 Meter Run

50 Ring Rows / 25 Pull-Ups

50 Air Squats

100 Single Unders

50 Air Squats

50 Renegade Rows (25, 15)

800 Meter Run

25:00 Cap

E.C.:

4 Rounds of:

20s work/20s Rest Abs with a plate switch

Tuesday – Health

Brief:

– Strength: All work should be challenging today. Have a spotter for your DB Floor Press as you’ll likely need help getting into place.

– Metcon: One athlete will complete a full round of 250m Row/10 Burpees over the rower. This means you should be able to sustain your pace for the entire 18 minutes which will likely be around 80%. Set a goal of completing all row intervals right around the same split.

Strength:

1a) DB Neutral Grip Floor Press: 4 x 8. Rest 30s.

1b) Double DB Bent-over Rows: 4 x 10. Rest 30s.

1c) Banded Pulldowns: 4 x 12-15. Rest 30s.

Metcon:

AMRAP in 18 min w. a partner:

250 Meter Row

10 Burpees

*One athlete completes a full round at a time

E.C.:

1a) DB Kickbacks: 3 x 12-15. Rest 30s. – 2110 Tempo

1b) Zottaman Curls: 3 x 10-12. Rest 30s. – 3030 Tempo

Monday – Health

Brief:

– Strength: Work up to a heavy cluster set of Power Snatch. The purpose of cluster sets is to use intra-set rest to ensure we are recovered before each effort. This allows us to refine technique and work with heavier loads.

– Metcon: Benchmark workout “Isabel”. This workout is individually based in terms of how you approach this. If you’re strong with snatches and efficient with Touch n go, then perform big sets and go all out. If not, performing fast singles is another option. Either way, this workout should not take longer than 6 minutes to complete and is intended to be done at near maximal effort.

Strength:

1) Power Snatch Cluster Sets: Light weight power snatches x 3 reps per set. Rest 2:00. – Complete 1 rep, drop + rest 10s until you’ve done this for 3 reps. Rest 2:00 after all 3 cluster reps. – Take 7-8 total sets.

2) Touch N Go Power Snatch: Drop your loading and focus on cycling sets of 3 for 3 sets at max effort. Rest 60s.

Metcon:

For time:

“Isabel”

30 Power Snatches (75, 45)

10:00 Cap

E.C.:

1a) Snatch Grip Power High Pulls: 3 x 8. Rest 30s.

1b) Half-Kneeling Banded Rotations: 3 x 10 ea. Rest 30s.

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.