Friday – Purpose / Achievement

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:

30 Double Unders

15 Power Snatch (75, 55)

E.C.:

2 options:

1) GHD Reverse Hyper: 4 x 20-25

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

Thursday – Purpose / Achievement

Mobility:

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

Skill:

EMOM for 8 min:

ODD Minutes: Handstand Hold x 30-45s

EVEN Minutes: 30s of Double Under or Triple Under Practice

Metcon:

5 Rounds of 45s work/15s Rest:

1a) Barbell Rows, Alternate Grips (75, 55)

1b) Barbell Front Rack Reverse Lunges (75, 55)

1c) Mason Twists w. a plate (35, 25)

1d) Farmer Carry (50, 35)

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

*No score today.

Achievement: (95, 65) (FC – 70, 50)

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 – Purpose / Achievement

Strength:

1a) Close Grip Chin-up: 5 x 5 at bodyweight, partner assisted if necessary. Rest 90s.

Achievement: Accumulate 10-15 Challenging reps. Add weight if able. Rest 90s.

1b) Ring or Bar Dips: 5 x 4-5 at bodyweight. Rest 90s.

Achievement: Add weight and work up to a challenging set of 3. Rest 90s.

Metcon:

“75”

For time:

50 Wallballs (20, 14)

25 S20H (115, 75)

50 Box Jumps Overs (24, 20)

25 Wallballs

50 T2B

25 Dips

50 Wallballs

Achievement: (135, 95) (Ring Dips)

 

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 – Purpose / Achievement

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

Metcon:

“16.5-ish”

Each for time:

21 Thrusters (75, 55)

21 Bar Facing Burpees

Rest 2:30

18 Thrusters

18 Bar Facing Burpees

Rest 2:30

15 Thrusters

15 Bar Facing Burpees

Achievement: (95, 65)

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 – Purpose / Achievement

Mobility:

Tissue Work Foam Roll x 10 passes each:

– IT Bands – Quads – Lats – Calves

Metcon:

Not for time

Teams of 2 complete:

400 Double Under Attempts

300 Walking Lunges (BW)

200 Sit-ups

100 Calories on the Rower

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

Achievement: (Only successful Double Unders count)

30:00 Cap

 

E.C.:

Accumulate:

50 Hollow Rocks

60 Alternating DB Curls

75/50 Push-ups

Thursday – Purpose / Achievement

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. – Achievement: use a 20# weighted vest.

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 (20, 14)

21-15-9 Hang Power Cleans (115, 75)

Achievement:(30, 20) (135, 95)

9:00 Cap

E.C.:

2 options:

1) GHD Reverse Hyper: 4 x 20-25

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

Wednesday – Purpose / Achievement

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

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 – Purpose / Achievement

Metcon:

For total time:

Run 800 Meters

40 Russian KBS (53, 35)

15 Strict Pull-ups

Rest 2:00

Run 800 Meters

35 Russian KBS

10 Strict Pull-ups

Rest 2:00

Run 800 Meters

25 Russian KBS

5 Strict Pull-ups

30:00 Cap

Achievement:(70, 53)

E.C.:

Accumulate:

100-150 Banded Leg Curls each Leg

100-150 Banded Pushdowns

Monday – Purpose / Achievement

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.

Metcon:

“Elvis”

For time:

30 Squat Cleans (135, 95)

Achievement:(185, 125)

*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.