Monday – Health

Brief:

– Strength: Work up to a 3RM in box squat. This is the same technique as our speed box squats, ie. sit-back on the box while staying tight. Make sure you have two spotters, one on each side of the bar.

– Metcon: New benchmark workout today that involves two movements that you’ll likely be able to push hard on and one movement that you’ll need to be more strategic about. With that said, you should be able to complete deadlifts/wallballs in less than 3 sets and HSPU will likely need to be broken up early.

Strength:

1) Regular Stance High Box Squat: 3RM. Rest 2:00 *Use a 15-18” Box *Spotters on both sides of the bar*

*New to Health: 5 x 5 adding weight each set if possible.

2) Metcon Prep 2-3 Rounds of: 4 Deadlifts 4 HSPU 10 Wallballs Rest 60-90s between sets.

Metcon:

”Blue Steel”

For time:

21-15-9

Deadlifts (135, 95)

Wallballs (14, 10)

HSPUs on box or Push-Ups

12:00 Cap

E.C.:

1a) Glute Hip Thrust on bench with pause: 3 x 6 ea. (3 count pause). Rest 30s.

1b) Wide Stance Heavy Band Banded Pallof Press: 3 x 8 ea. Rest 30s.

Friday – Health

Brief:

– Strength: Week 2 of Speed work with Hang Power Clean + Push Jerk + Split Jerk. Work with slightly heavier loading while still maintaining efficiency.

Strength:

1) Hang Power Clean + Push Jerk: 5 x 1 + 2 @ 75%, every 60s.

2) Metcon Prep 2-3 Rounds of: 5 cal AD / Row 5 DB Thrusters Rest 90s.

Metcon:

AMRAP in 8 min:

8 Cal AD / Row

8 DB Thrusters (25s, 15s)

E.C.:

1a) Lying Tricep Extensions : 3 x 10-12. Rest 30s.

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

2) Side Plank: 3 x 30-45s each. Rest 60s

Thursday – Health

Brief:

– Strength: Today we are focusing on strength work only with a GPP/Accessory finisher. Back Squats should be slightly heavier than last week with each set still explosive out of the hole. All of the accessory work should be challenging.

Strength:

1) Speed Back Squat with 1 second pause at the bottom of each rep: 5 x 5 @ 55-63%, every 60s.

2) Seated Dynamic Box Jumps : 15 Jumps working up to a challenging height. Rest as needed.

3) Front Rack Reverse Lunges: 4 x 6 ea. Rest 90s.

Metcon:

4 Rounds. Rest as little as possible.

30m Front Rack KB Carry

10 Back Extensions or light Good Mornings

5 Barbell Single Leg RDLs each Leg

E.C.:

Tabata Abs – athlete choice

Wednesday – Health

Brief:

– Metcon: Today’s workout entails 5k of rowing and 200 reps of wallballs. You can really attack this one however you see fit. It could be a good day to take it easy and focus on perfect rowing and wallballs.

Metcon:

For time with a partner:

2k Row

100 Wallballs (14, 10)

1k Row

100 Wallballs

2k Row

31:00 Cap

E.C.:

100 Double Leg Banded Leg Curls

*after each set complete a 30s Hollow Hold

Tuesday – Health

Brief:

– Strength: Take 8-10 singles and build to a 1RM Bench press. Try to beat your previous max by 5#’s and have a plan in place before starting of how you’re going to beat your old number.

– Metcon: Pacing today should be around 75-80% for the entire workout, but it’s okay if your rounds fall off slightly today as the workout contains movements that will likely slow you down as it progresses.

Strength:

1) Bench Press: 1RM. Rest 2:00 New to Health: 5 x 5, adding weight each. Rest 2:00

2) Metcon Prep: 2-3 Sets of: 1 Rope Climb (or 5 Strict Pull-ups) Ring Muscle-up or Ring Dip Practice x 2-3 reps per set

Metcon:

AMRAP in 10 min:

10 Ring Rows / 5 Strict Pull-Ups

15 / 12 Push-Ups

200 Meter Run

E.C.:

1a) DB Pullovers: 3 x 10. Rest 30s.

1b) Landmine Rockstars: 3 x 30. Rest 30s

Monday – Health

Brief:

– Strength: Today we are working for a max in a deadlift with the plates slightly elevated (on 25# plates). This will allow us to work slightly heavier than normal and reinforce good starting position. This was last done on 12/29

– Metcon: Today’s benchmark workout is 100% strategy. Your pace for your burpees will be the difference maker and determine how fast you can knock out your squat snatches. The loading for the squat snatches should be moderate-light where you can complete fast singles. Your pacing will range from being conservative with the burpees to 90-95% effort with fast squat snatches.

Strength:

1) Sumo Deadlift off 2″ plates: 1RM. Rest 2:00 – Plates are elevated 2″ off the floor with either 25# plates or mats.

– New to Health: 5 x 5, no deficit. Rest 2:00

2) Hang Squat Snatch: Warm-up performing sets of 2 work slight above desired metcon weight.

Metcon:

“Bookie”

For time:

50 Burpees

21 Hang Power / Squat Snatches (65, 35)

*10:00 Cap

E.C.:

1a) Bulgarian Split Squat: 3 x 6 ea. Rest 30s.

1b) Reverse Crunch: 3 x 12-15. Rest 30s.

Friday – Health / Purpose / Achievement

Brief:

– GPP: Grab two KBs, one light and one heavy. We are working for 8 minutes with minimal rest. If you find one side is stronger than the other with the front rack carry try to favor the weaker side.

– Metcon: Conditioning Benchmark. This should be a sustainable pace that you can maintain for the entire 24 minutes without stopping. Record total distance.

GPP:

Unilateral Farmer Carry: 8 Minutes x Max 50 Meter Trips

*Front Rack + By your side

Metcon:

Max Distance Run in 24:00

*This a benchmark endurance piece.

*Alternate: Max Distance Row or Bike in 24 Minutes

E.C.:

Accumulate:

75-100 Banded Pulldowns

75-100 Banded Leg Curls each

75-100 Banded Pushdowns

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.