Tuesday – Purpose / Achievement

Brief:

– Skill: Final week of Skill work with T2B/Handstand. Work on really refining both movements today.

– Metcon: Today’s piece should be around 70-75% effort so you should have no issues working for close to 40s straight with each movement.

Skill:

1a) Toes to Bar: 4 x 60s of Practice or Volume Accumulation. Rest 60s.

1b) Handstand Hold or Walking: 4 x 60s of Practice of Distance Accumulation. Rest 60s.

Metcon:

5 Rounds of 40s Work/20s Rest:

1a) Unilateral Farmer Carry x 30m. increments.

1b) Hollow Rocks OR Ball Slams (30, 20)

1c) Double Unders

1d) KB Figure 8s

1e) AD or Short Shuttle Sprints

E.C.:

Accumulate: 50 Back Extensions (weighted if possible)

Monday – Purpose / Achievement

Brief:

– Strength: Today we are building to a max in the Floor Press. Make sure you have a spotter in place. Take 6-7 sets and progressively build to a 1RM with the goal of beating your previous max by 5#’s.

– Metcon: Benchmark conditioning piece today that is similar to a past benchmark with the exception of this version being done as a task domain (4 RFT) so you’ll need a different strategy.

Strength:

1a) Floor Press : 1RM. Rest 60s. – Build to a max in 6-8 sets.

1b) Banded Face Pull-apart : Complete 10-15 Reps between sets of Floor Press. *Last done 2/14

Metcon:

”Rolling Stone V2”

4 RFT:

21/18 Calorie Row

15 Hang Power Cleans (95, 65)

12 S20H (95, 65)

9 Burpee Box Jumps (24, 20)

Achievement: (115, 75) (Add 2 MUs -rings or bar – per round)

20:00 Cap

E.C.:

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

1a) Wheels on the Bus

1b) Hollow Hold

Friday – Purpose / Achievement

Brief:

– Strength: Week 2 of Speed Push Press. All should be explosive where you reset on each rep. Your weights should only be about 5% heavier than last week.

– Metcon: Today’s workout is intended to be a little bit different format, but all work should be completed in 2-3 sets. Nothing here is particularly demanding but be smart with your K2E / T2B sets.

Strength:

1) Speed Push Press: 5 x 3 @ 75-80%, every 60s.

2) Metcon Prep:

2 Sets of:

1 Wall Walk

5 T2B

10 Wallballs

10 Alt. DB Snatch

Metcon:

For time:

30-20-10

DB Alternating DB Snatch (35, 25)

Wallballs (20, 14)

Then, 800m run

Then,

9-15-21 T2B

*2 Wall Walks after each set of T2B

Achievement: (50, 35) (3 Wall Walks)

20:00 Cap

E.C.:

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

1b) Seated external rotations: 3 x 10-15. No rest.

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

Thursday – Purpose / Achievement

Brief:

– Strength: Week 3 of Box Squats. All sets should be fast. If not, drop your load.

– Metcon: Each section of this workout should be done in as few of sets as possible. Loading should be challenging. Effort on this piece should be around 85-90%.

Strength:

1) Wide Stance Box Squat: 6 x 3 @ 68-70% of your Back Squat, every 60s. – Use a 13-15” Box.

2) Deadlift, touch n go: 3 x 3, adding weight each set and working above Metcon weight. Rest 90s.

Metcon:

For total time:

21 Deadlifts (185, 125)

30 Goblet Squats (53, 35)

40 Double Unders

Rest 2:00

18 Deadlifts

20 Goblet Squats

30 Double Unders

Rest 2:00

15 Deadlifts

10 Goblet Squats

20 Double Unders

Achievement: (225, 155) (70, 53) (100-75-50 DU’s)

18:00 Cap (includes rest)

E.C.:

1a) BB Goodmorning: 4 x 8-10. Rest 30s.

1b) Ring Rows: 4 x 10 (1 ct pause). Rest 30s.

Wednesday – Purpose / Achievement

Brief:

– Skill: Week 1 of Skill work. We’ll be running this same skill work for the next two weeks, so take the time to focus on improving movement patterns.

– GPP: Conditioning work today is intended for consistent work for every interval. Effort today should be around 75%.

Skill:

1a) Toes to Bar: 4 x 60s of Practice or Volume Accumulate. Rest 60s.

1b) Handstand Hold or Walking: 4 x 60s of Practice of Distance Accumulation. Rest 60s.

GPP:

EMOM for 24 min:

Minute 1: 2 TGU each side

Minute 2: 12 DB Thrusters

Minute 3: 8 Renegade Rows

Minute 4: 10 Alt. Weighted Step-ups

Minute 5: 6 DB Hang Power Clean + S2O

Minute 6: 60s of Active Recovery. Choose between Bike, Short Shuttle Run or Single Unders

E.C.:

Accumulate:

50 Hollow Rocks

100 Banded Pull-aparts

Tuesday – Health / Purpose / Achievement

Brief:

– Strength/Metcon: Both our strength and conditioning work is intended to be more recovery-based today. If you did not complete ”Murph” yesterday feel free to push both segments of class.

Strength:

1a) 1-Arm KB Rows: 3 x 8-10 ea. Rest 30s.

1b) Russian KBS: 3 x 15-20. Rest 30s.

1c) Side Plank: 3 x 30-45s ea. Rest 30s.

Metcon:

Every 3:00 x 9 Sets:

Row 250 Meters

*Score = Slowest Split

E.C.:

3 Rounds of:

25 Banded Pulldowns

20 Banded Pushdowns

15 Banded Rotations each

Memorial Day

Join us today at 10am to honor all those who sacrificed their lives for our freedom. We will be doing the workout “Murph” followed by our annual barbecue. Please bring a dish to share!

“Murph”

For time:

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

Wear a 20/10# vest if possible

 

Alt:

For time:

800m Run

50 Pull-Ups / Ring Rows

100 Push-Ups

150 Air Squats

800m Run

Friday – Purpose / Achievement

Brief:

– Strength: All sets of Push Press should be fast/efficient, but reset on each rep, no touch n go.

– Metcon: Try to maintain around 75% effort today for all sets. This means you’ll likely use the row as ”active recovery” for each set which is perfectly fine. S20H is intended to be slightly heavier today and these do not need to be completed UB.

Strength:

 

1) Speed Push Press: 6 x 3 @70-75%, every 60s. – use 1RM from 4/24 – Reset on each rep

2a) 35s Tuck Hold or 10-20s L-Sit Hold. Rest 30s.

2b) Handstand Hold: 3 x 45-60s. Rest 30s.

Metcon:

AMRAP in 15 min:

12 S20H (115, 75)

21/18 Calorie Bike

90s Double Under Attempts

Achievement: (135, 95) (50 Double Unders)

 

E.C.:

1a) Banded Push downs: 3 x 12-15. No rest.

1b) Barbell Curls: 3 x 10-12. No rest.

1c) Single Leg Pallof Press: 3 x 8 ea. Rest 60s.

Thursday – Health / Purpose / Achievement

Brief:

– GPP: Work at your own pace today. You can rest as much as you feel is necessary between sets but shoot for 6-8 completed rounds.

GPP:

30 Minutes on the Clock:

Sledpush x 30m.

Farmer Carry x 30m.

Turkish Get-up x 2 / arm.

Bike / Row x 60s

*Today’s work is not for time or score. Rest as needed.

E.C.

Accumulate 100-150 Banded Leg Curls

75-100 Banded Pull-aparts

40-50 Banded Pull-throughs

Wednesday – Purpose / Achievement

Brief:

– Strength: All 8 sets of Box Squats should be fast so if needed adjust the loading so you can move faster.

– Metcon: Each section of this workout is intended to be done near maximal effort, 90-95% effort which means you should worry less about pacing and more about just going for it! You’ll have 5 minutes of rest between sections to recover.

Strength:

1) Wide Stance Box Squat: 8 x 3 @ 60-65% of your Back Squat, every 60s. – Use a 13-15” Box.

2) Power Clean + Front Squat: Work up to Metcon weight in 3-4 sets performing 1 PC + 1 FS. Rest 60s.

Metcon:

“Gameday”

For total time:

30 Front Squats (135, 95)

30 Lateral Burpees

Rest 5:00

30 Power Cleans (135, 95)

30 Lateral Burpees

Achievement: (155, 105)

*20:00 Cap

E.C.:

2 Options:

– Reverse Hyper: 3-4 x 10-15.

– DB Walking Lunges: 3 x 20 steps.