Tuesday 7/3

Health Skill–

Kipping Technique.

If possible,

5×5 of kipping pull-ups

Purpose Skill–

Muscle Up Technique

If possible,

3×6 False grip pull-ups

Achievement Skill–

8 min EMOM

1 Muscle Up + 2 Dips

WOD:

4RFT

5 rope pulls

80 singles

400m run

 

P: 2 rope climbs / 40 double-unders

A: 3 rope climbs / 70 double-unders

Monday 7/2

Health skill–

Snatch Technique

Purpose/Achievement skill–

Work up to 60% of Snatch max, then

10 min EMOM:

1 power snatch + 1 OHS + 1 snatch balance

WOD:

16 min AMRAP:

7 power snatches

10 m OH walking lunges

200m run

 

H: 65/35 #

P: 95/65 #

A: 115/95 #

 

 

Friday – Health

Brief:

– Strength: Today we’ll perform the sumo deadlift in an EMOM fashion. The purpose of this is to develop explosive force. All sets of deadlifts should be light/fast!

– Metcon: Benchmark workout ”Karen”. Try to beat your previous time if you have one by 30-60s. Have a plan before starting on how to partition sets.

Strength:

1) Sumo Deadlift  9 x 3 @ 55-65%, every 60s. – Reset on each rep. These should be light + fast!

2) KB Squat Jumps: 3 x 10 (light!). Rest 60s. – These are intended to be done light/fast/maximal height on each rep.

Metcon:

”Karen” For time:

150 Wallballs (20, 14)

Scale as needed.

13:00 Cap

E.C.:

200m Farmer’s Walk

Thursday – Health

Brief:

– Strength: Week 2 of Speed work with hang power snatch. This week we’ll superset with hollow rocks for extra anterior core work. All sets of Snatches should be efficient so make sure your load choice allows for efficiency.

– Metcon: Today’s metcon is intended to be done around 75% effort and sustained for all rounds. Snatches are intended to be light.

Strength:

1) EMOM for 10 min:

ODD Minutes: Hang Power Snatch x 3

EVEN Minutes: Hollow Rocks x 10

2) Metcon Prep 2 Sets of:

10 Hang Power Snatch

5 Lateral Burpees

Rest 60s.

Metcon:

AMRAP in 12 min:

9 Hang Power Snatch (65, 35)

9 Lateral Burpees

50 Meter KB Unilateral Farmer Carry (25 meters by your side/front rack then switch sides)

E.C.:

Tabata – ab exercise of athlete’s choice

Thursday – Purpose / Achievement

Brief:

– Strength: Week 2 of Speed work with hang power snatch. This week we’ll superset with hollow rocks for extra anterior core work. All sets of Snatches should be efficient so make sure your load choice allows for efficiency.

– Metcon: Today’s metcon is intended to be done around 75% effort and sustained for all rounds. Snatches are intended to be light.

Strength:

1) EMOM for 10 min:

ODD Minutes: Hang Power Snatch x 3 @ 75%

EVEN Minutes: Hollow Rocks x 12

2) Metcon Prep 2 Sets of:

10 Hang Power Snatch

5 Lateral Burpees

Rest 60s.

Metcon:

AMRAP in 12 min:

9 Hang Power Snatch (75, 55)

9 Lateral Burpees

50 Meter KB Unilateral Farmer Carry (25 meters by your side/front rack then switch sides)

Achievement: (95, 65)

E.C.:

Tabata – ab exercise of athlete’s choice

Wednesday – Health

Brief:

– Metcon: Even though you’re working with a partner and you’ll have enough rest to sustain your pace, we want lower effort today, around 70-80%. Intensity is not always the priority as low intensity work helps improve our aerobic system and ability to recover. Have fun today and work with someone new!

Metcon:

For time with a partner:

100-80-60-40-20

Calorie Row

Walking Lunges (BW)

Hollow Rocks

*Complete 30m Bear Crawl after each completed round.

*One person works. Split in half.

45:00 Cap

Tuesday – Health

Brief:

– Strength: Today is geared at working to a max in close grip bench press and assistance work for the upper-body. Take 8 sets and strategically build to a max. Your grip should be just inside of shoulder width.

– Metcon: Today’s workout is a complex movement so each rep will require a high amount of energy. Be smart and find a pace around 80-85% that you can work on taking big chunks out of this workout at a time with strategic bouts of rest.

Strength:

1a) Close Grip Bench Press: 1RM. Rest 2:00 – Grip just inside of shoulder width – Build to a max in 6-8 sets.

– New to Health: 5 x 5, adding. Rest 2:00

1b) Banded Pulldowns: In between sets perform 15 reps.

2) Review the ”Man Maker”

Metcon:

For time: 35 Man Makers (25, 15)

E.C.:

1a) Lying Tricep Extensions: 3 x 12-15. Rest 45s.

1b) Barbell Curls: 3 x 10. Rest 30s.

Monday – Health

Brief:

– Strength: Goodmornings + Box Squat should be relatively light. Use one challenging weight for all 5 sets, but make sure you don’t sacrifice technique.

– Metcon: Benchmark workout today. If you’ve done this one before, try to beat your previous time. If not, have a game-plan before starting. KBS should be able to be done in big sets (at least 10/10).

Strength:

1) Wide Stance Goodmornings + Box Squat: 4 x 8. Rest 90s.

– Perform 3-4 ”warm-up” sets before starting.

– Use one challenging weight for all 4 sets. – Use a parallel box (14-16”)

2) Metcon Warm-up:

2 Rounds at workout speed of:

25 Singles

10 KBS

3 Burpee Box Jumps

Rest 60s.

Metcon:

“Double Jump”

5 RFT:

75 Single Unders

20 KBS (35, 25)

10 Burpee Box Jumps (20, 16)

18:00 Cap

E.C.:

Banded Alphabet: 3 x 1 full set on each side. Rest 30s

Friday – Health

Brief:

– Strength: Week 1 of Speed work with Hang Power Snatch. All sets should be fast/efficient so adjust loading if needed.

– Metcon: Today’s metcon has a little bit different twist. You’ll want to try to be efficient and strategic with push press and K2E / T2B splitting work into manageable sets, but to also allow you to complete your wallballs UB and not incur the penalty. Challenge yourself to complete all sets UB while maintaining your wallball standards.

Strength:

EMOM for 12 min:

ODD Minutes: Hang Power Snatch x 3

EVEN Minutes: Bottoms-up KB Carry x 20-30m each arm

Metcon:

For time:

21-15-9

Push Press (75, 45)

K2E

*33 Wallballs after each set (14, 10)

12:00 Cap

E.C.:

a) Ring Rows: 3 x 15. Rest 30s.

1b) DB Strict Press: 3 x 12-15. Rest 30s.

Thursday – Health

Brief:

– Strength: Today is dedicated to performing 8 ”speed sets” with the Power Clean + Front Squat + Jerk. After you’ll perform 5 sets of speed back squats with a 2-one thousand at the bottom of each rep. If you were here last week add 5% to your load. The remainder of today’s work is assistance exercises for the quads, hamstrings, and anterior core.

Strength:

1) Power Clean + Front Squat + Jerk: 8 x 1 + 1 + 1. *This week complete 1 power clean + front squat + 1 jerk.

2) Close Stance Paused Speed Back Squat: 5 x 5 @ 50%, 2 count on each rep, every 90s. – Squat stance is just inside of your normal stance.

3) RDLs: 5 x 5. Rest 90s.

4) Tall Kneeling to Standing: 4 x 3 ea. Rest 90s.

Finisher:

Accumulate 3 min in Hollow Hold or 90s Tuck Hold / L-Sit Hold

Optional:

10-20 Minutes of Zone 1 ”Recovery Work”

This is low-effort work done to improve aerobic capacity/recovery. All work should be done at 50-60% effort or conversational.

– light jog

– Rowing

– AD