8-6-4-2
Thruster
Push up
Air Squat
Jumping Jack
– learn Turkish Get Up
– light weight or no weight
– rest 60s
– rest 60s
EMOM 12:
Minute 1: 1 TGU each side
Minute 2: 10-20s each side plank
Minute 3: 30s Thrusters
Minute 4: Rest
With a partner
Row 800m (400 each, break ever 200m)
– 10 Walking Lunges each
20s Side Plank each
30 Shoulder Taps each
Row 400 (200m ea)
– learn snatch progression
– banded pull-aparts between sets
– rest 60s
– rest 30s
– banded pushdowns 3×15
AMRAP 20:
250m Row
5 Power Snatch
250m Row
5 Power Clean
Coach’s Choice
“Double Jump”
5 RFT (18:00 cap):
50 DU’s
20 KBS (53, 35)
10 Burpee Box Jumps (24, 20)
L2: (30 DU) (45, 25)
L1: (50 Singles) (35, 25) (Burpees no box)
4 RNFT:
DB Split Squats x 8 ea.
1-Arm KB Rows x 8 ea.
Single Arm Farmer Carry x 100 Ft
3 Rounds of 20 work/10 rest.
1a) Single Unders
1b) Elbow Plank
1c) Russian Swings
– Then, foam roll or ball in glute x 30s each side
– rest 60s
– partner assisted
– rest 60s
*sub with supinated grip barbell rows 3×10
For time (8:00 cap):
21-15-9
Wallballs
*Run 100 meters after each set
– Strength: Today we’ll start a new cycle with back squats and Sumo Deadlifts. Technique and speed take precedence. Do yourself a favor and forget about how much weight you’re using and focus on being fast and efficient on each set.
Foam Roll or Lax ball Glutes x 60s each,
BP Lower Complex #3 (done with an empty barbell)
10-8-6-4-2
RDLs
Muscle Clean from below the knee
Front Squat
Front Rack Reverse Lunge (total reps)
Barbell Row
Then,
Worlds Greatest Stretch x 30s each pose
– 2 second pause
– Reset on each rep (not touch n go)
– Feet should be only 2″ away from plates.
AMRAP 20:
50 Ft. Single Arm Front Rack Carry each side 53/35
30 Straight Leg Deadlifts 95/65
20 Alt Back-rack Lunges 95/65
10 HSPU
RX+: (70/53), (115/85)
L2: (44/25), (75/55)
L1: (35/20), (45/35)
Dynamic Warm-up
X-band Walks (10 steps each direction)
– Rest 60s
– Rest 60s
AMRAP 10:
200 meter Run
14 Alt. Step-ups
10 Russian KBS
8 Rounds Rowling
Partner holds 10-15s plank while partner is rowing.
– Rest 60s
– Learn Clean progression
– Rest 60s
3 Rounds:
– 60s Row
– Rest 30s
– 60s Mountain Climbers
– Rest 30s
– 60s Farmer Carry
– Rest 30s
– 60s Shuttle Run
– Rest 30s
– 60s Single Unders
– Strength: Have fun with today’s EMOM and treat this as a heavy snatch session or a skill session.
– Metcon: Benchmark workout ”Isabel”. This workout is individually based in terms of how you approach this. If you’re strong with snatches and efficient with Touch n go, then perform big sets and go all out. If not, performing fast singles is another option. Either way, this workout should not take longer than 6 minutes to complete and is intended to be done at near maximal effort. Today we’ll run two heats where you’ll count/judge someone.
Snatch Warm Up (PVC or BB + band)
2 sets of:
5 band Pass Thrus
5 Thoracic Rotations ea side
5 OH Squats
5 Snatch Grip Deadlifts
5 Muscle Snatches from high hang
5 Power Snatches
2 Snatches
Then, accumulate :30 in the bottom position of the OH squat as perfectly as possible with your barbell or Arms overhead
Then on coach’s call,
3 Squat Snatches
Rest + Repeat if needed.
– Minutes 1 through 5 complete 2 reps on the minute. Reset on each rep.
– Minutes 5-15 complete 1 rep on the minute.
*Start at 40% and add 5% every minute.
*The goal is hit a small PR or match current PR.
For Time: 30 Snatches, 135# / 95#
– 7:00 cap (same cap as in 2017)
Beginner Metcon
AMRAP 6:
6 Cals Assault Bike or 6 Burpees
10 Deadlifts (95, 65)
Lower Body
Glute Ham Raises: 3 x 5-15. Rest 60s.
Run 400m with a medball
Then, with PVC:
10 Pass Throughs
10 Around the World
10 Presses
10 Deadlifts
10 Back Squats
10 Good Mornings
– Rest 60s
– Heavier than last week
– Rest 60s
For Time (8:00 cap):
21-15-9
Wallballs
*Run 100m after each set
– GPP: Today’s work is geared toward allowing you to split work as you feel works best for your team. Overall, have fun and worry about quality over quantity.
Group Indian Run!
Have athletes gather in a single file line outside. Everyone begins jogging together, staying in line. The Indian Run begins when the last person in line sprints to the front. When that person gets there, the next person at the end of the line sprints to the front of the line. Continue for 400 meters. Finish with 5 minutes of dynamic movements.
Spend 10 minutes working on skill for kipping/butterfly pullups, BMUs or MUs.
With a partner:
10 Minutes of Sledpull or Push Max 100 Ft. Intervals
8 Minutes of Shuttle Sprint x 100 Meters Max Intervals
6 Minutes of DB Man Makers Max Reps (50, 30)
4 Minutes of Turkish Get-ups for Max Reps (53, 35)
50 meters out, 50 meters back
RX (50,30)
RX (53, 35)
5 minutes of light foam rolling
5 Minutes of Parasympathetic Breathing
