Tuesday – Purpose / Achievement

Brief:

– Strength: We’ll start today’s strength by performing repetition work with close-grip chin-up which places stress on the biceps group.

– Metcon: Today’s metcon will challenge your lungs as this piece works the body head to toe. Pacing needs to be on point, so shoot for 80% of max effort.

Strength:

1) Close Grip Strict Chin-ups: 5 x 5. Rest 60s. Options: – Weighted – Bodyweight – Partner Assisted

2) Metcon Prep:

2 Rounds of:

5 Hang Power Cleans

10 Walking Lunges

5 Barbell Rows

10 Push-ups

Metcon:

“MJ”

For total time:

21 Hang Power Cleans (115, 75)

50 Walking Lunges (BW)

500 Meter Row

Rest 2:00

21 Hang Power Cleans

50 Walking Lunges

500 Meter Row

Rest 2:00

40 Barbell Rows (115, 75)

60/50 Push-ups

500 Meter Row

Achievement: (135, 95)

25:00 Cap

E.C.:

Banded Facepulls x 100 Reps. *Complete sets of 25 at a time. These should burn.

Monday – Purpose / Achievement

Brief:

– Strength: 1 1/4 Front Squat the intent is time under tension. Each rep you’ll go below parallel then up to parallel, then down below parallel before finishing at the top.

– Metcon: Benchmark workout with heavy goblet squats/KBS. Break your sets early to avoid redlining.

Strength:

1) 1 1/4 Front Squat: 3RM. Rest 2:00 – Build in weight over the course of 5-6 sets.

2) Metcon Prep 2 Sets of: 6 KBS 6 Goblet Squats 30 Double Unders Rest 60s.

Metcon:

“Pavement”

4 RFT:

15 KBS (53, 35)

15 DUs

15 Goblet Squats (53, 35)

15 DUs

Achievement: (70, 53) 30 DUs

15:00 Cap

E.C.:

3 Rounds of:

1a) Back Extensions x 12. No rest.

1b) Reverse Crunch x 20. No rest

Friday – Purpose / Achievement

Brief:

– Strength: Final week of speed work with PC + FS + Jerk. Your loading should be slightly heavier this week but remember you should not be failing on any sets.

– Metcon: Benchmark workout. This workout is intended to be taken down in small chunks so challenge yourself with loading and it’s okay if you break you pull-ups into small sets.

Strength:

1) Power Clean + Front Squat + Jerk: 8 x 2 @ 75%, every 90s.

2) Metcon Prep:

2-3 Rounds of:

2 Squat Cleans

5 Pull-ups

Rest 60s.

Metcon:

“Mr. Clean”

For time:

21-15-9 Pull-ups

9-7-5 Squat Cleans (135, 95)

Achievement: (C2B) (185, 125)

10:00 Cap

Last done on 2/1/17

E.C.:

1a) Banded Pull-Through : 3 x 20-25. Rest 30s.

1b) Banded Low to High Rotation : 3 x 10 ea. Rest 30s.

Thursday – Purpose / Achievement

Brief:

– Strength: Similar to last week but go slightly heavier if you were fast/efficient with all your sets. You should NOT struggle with any of these sets. You’ll change your grip every 3 sets ie. close, medium, and wide grip.

– Metcon: This workout should be light and fast. Choose a weight that you can perform big sets with minimal rest. The Rx weights are light on purpose as there are 84 reps of each movement.

Strength:

1) Floor Press: 9 x 3 @ 65-70% of last week’s 1 RM, every 60s. – change grip every 3 sets ie. close, medium, wide.

2) Supine BB Rows, Supinated Grip: 4 x 8-10. Rest 60s.

Metcon:

”Quick & Dirty”

For time:

21-18-15-12-9-6-3

SDHP (75, 55)

Push Press (75, 55)

10:00 Cap

E.C.:

1a) Bent-over rear delt raises : 3 x 15. No rest.

1b) Overhead Band Tricep Extensions: 3 x 15. No rest.

1c) Stretched Plank: 3 x 20-40s. Rest 60s.

Wednesday – Purpose / Achievement

Brief:

– Skill: This week, we’ll test our improvement on K2E / T2B. Take 3-4 sets to warm-up then attempt 1 set of UB Reps.

– Metcon: Today’s Metcon is intended to be aerobic and sustainable efforts. Pick a 500m split that is somewhat challenging but sustainable for each set. The other movements are not too demanding so you should be able to recover for your row intervals.

Skill:

T2B: 1 x Max UB Reps Followed by 2 more sets of 60s of practice.

Metcon:

For time:

Row 2k

50 DU Attempts

100 Air Squats

Row 1k

50 DU Attempts

100 Hollow Rocks

Row 500m

50 DU Attempts

100/75 Push-ups

Achievement: (100, 75, 50 DUs)

30:00 Cap

E.C.:

2 Sets of:

25 Banded Hip Flexor Pulls

50 Banded Pull-aparts

50 Banded Leg Curls

Tuesday – Purpose / Achievement

Brief:

– Strength: Take 8-10 sets and build to a 1RM Sumo Deadlift . As always, form takes precedence so if you start to lose it end your sets. This is a new variation where we can strategically overload the top of the movement so feel it out and progressively build in weight.

– Metcon: This benchmark workout is intended to be challenging in terms of how fast you can move your thruster weight so choose a challenging weight that you cannot go UB with and a challenging box height. 90% effort today.

Strength:

1) Sumo Deadlift against a band 1RM. Rest 2-3:00 – Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.

2) Thruster: Build to work weight in 3 sets performing sets of 1. Rest 60s.

Metcon:

”Redlight”

3 RFT:

12 Thrusters (115, 75)

9 Burpee Box Jumps (24, 20)

Achievement: (135, 95) (30, 24)

8:00 Cap

E.C.:

1a) Rear Foot Elevated Split Squat: 3 x 6 ea. Rest 45s.

1b) Tuck Flies: 3 x 10-15 reps. Rest 45s.

Monday – Purpose / Achievement

Brief:

– Strength: Today is intended to be a Repetition Effort/Skill 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:

1a) Handstand Push-ups: 5 x 5-6. Rest 30s. Options: – Strict or Deficit – Kipping – 1 Abmat Kipping 1

b) Banded Facepull-Aparts: 5 x 15 between sets of HSPU. Rest 60s.

2a) KB Hammer Curls: 3 x 10. Rest 30s. 2a) Trap 3 Shrugs: 3 x 10-10-10. Rest 30s.

3) 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.

Friday – Purpose / Achievement

Brief:

– Strength: Week 1 of Speed work with the Floor Press . Use your max from Monday if you got one or a moderate weight. You should NOT struggle with any of these sets. You’ll change your grip every 3 sets ie. close, medium, and wide grip.

– Metcon: Each minute should entail about 40-50s of work otherwise scale the volume. These EMOMs are only 5 minutes so are intended to challenge you.

Strength:

1) Floor Press : 9 x 3 @ 60-65% of Monday, every 60s. – change grip every 3 sets ie. close, medium, wide.

2) Strict Pull-up: 1 x Max Reps. Options: – Band Assisted – Ring Rows x 1 max reps

Metcon:

EMOM for 5 min:

7 T2B + 7 KBS (53, 35)

Rest 2:00

EMOM for 5 min:

10 Barbell Rows (115, 75) + 20 Mason Twists

Achievement: 9 reps per movement for EMOM #1, (135, 95)

E.C.:

3 Rounds of:

1a) Tricep Kickbacks x 10

1b) DB Hammer Curls x 10

1c) DB Lateral Raises x 15 10s

Rest between movements.

Thursday – Purpose / Achievement

Brief:

– Strength: Week 1 of Speed work with the power clean + front squat + jerk. Weights should be heavy enough to feel but still practice efficient movement patterns.

– Metcon: Today’s workout is about being efficient with your deadlifts so they do not affect your run mechanics too much. Loading should be relatively heavy, but capable of doing sets of 5/5. Shoot for 80-85% effort.

Strength:

1) Power Clean + Front Squat + Jerk: 8 x 2 @ 70%, every 90s.

2) Touch n Go Deadlift : Work up to Metcon weight performing sets of 3 reps. Rest 90s.

Metcon:

”Sandstorm”

AMRAP in 10 min:

10 Deadlifts (185, 125)

200 Meter Run

Achievement (225, 155)

E.C.:

Tabata, 8 x 20s work/10s rest.

1a) Glute March

1b) Side Plank (alternate sides)

2) DB Reverse Lunges + RDL Combo : 3 x 6 ea. Rest 60s.

Wednesday – Health / Purpose / Achievement

Brief:

– Strength: Today we are working up to a 2 rep max in the Box Front Squat and performing accessory work. The Front Box Squat will be the same technique as our speed back squats where you sit back on the box. The purpose of this is to break up the phases of the lift and develop force out of the hole.

– Metcon: Our Metcon today should be done at a fast pace, around 90% effort each round. You should be able to complete all movements in no more than 2 sets. You’ll rest 2 minutes after each completed round.

Strength:

1) Box Front Squat: 2RM. Rest 2:00 – Use a 13-15” Box. – New to Health: 5 x 5, adding weight if form permits.

2) Review Metcon Movements x 5-10 reps each.

Metcon:

4 Rounds for quality, but at a fast pace.

1a) Double Kettlebell Front Rack Walking Lunges (total) x 20 Reps.

1b) Band Resisted Russian KBS x 20 Reps.

1c) DB Serratus Crunch x 20 Reps.

*Rest 2:00 after each completed round. Scale loading as needed.

E.C.:

5 Minutes of Light Foam Rolling