15m – Dynamics
10m – PC Review
Strength - 10m – Establish a heavy single Power Clean
FT:
30 Power Cleans 225/155 (or about 75% of heavy power clean)
30 Bar Over Burpees
400m Run
*10m time cap
15m – Dynamics
15m – Bar Muscle Up Clinic
MetCon - 13m AMRAP:
80 Dubs
40 WBS
8 Bar Muscle Ups
Cash Out – 100 V-Ups for quality
15m – Dynamics
10m – Movement Prep & Explanation of Strength Work
25m – Complete the following in supersets
*Goal is to add 2-10lbs from last week, both movements, every set!
Mobility – Puppy Dog, Pigeon, Straddle.
15m – Dynamics
15m – Muscle Up Drills
3 rounds, starting every 8m (24m clock):
800m Run
30 Pistols
12 Muscle Ups
15m – Dynamics
10m – Movement Prep & Explanation of Strength Work
25m – Complete the following in supersets
*Goal is to add 2-10lbs from last week, both movements, every set!
Mobility – Puppy Dog, Pigeon, Straddle.
15m – Dynamics
15m – Movement Prep & Kipping Clinic
FT:
21-15-9
Deadlifts 205/145
Thrusters 115/75
TTB
*15m time cap. Athletes must change their own weight.
15m – Dynamics
10m – Movement Prep
MetCon - In teams of 3, complete a 5,000m Row, switching every 300m:
P1 – Must hold a plank (elbows or hands) – if they come down, the other 2 stations MUST STOP WORKING
P2 – Accumulate box jumps 24”/20”
*Score is 5k time, and total box jumps. Yes, I am aware that one person will row 200m to finish the workout J
15m – Dynamics
15m – Snatch Mechanics
On a running clock:
0-12m: Establish a 2RM Snatch (must be touch & go)
12-13m – weight change
13-20m: 7m amrap of…
5 OHS @ 65-70% of 2RM
10 Bar Over Burpees
15m – Dynamics
15m – Clean Review
15m – Establish a heavy 3RM clean (must be touch and go)
MetCon – 6m amrap:
5 Deadlifts 135/95
5 Hang Power Cleans 135/95
10 Box Jump Overs 24”/20”
15m – Dynamics
15m – Muscle Up Review
FT:
800m Run
16 OH Lunges 155/105
12 Muscle Ups
400m Run
12 OH Lunges 155/105
8 Muscle Ups
200m Run
8 OH Lunges 155/105
4 Muscle Ups
*16m time cap
15m – Dynamics
10m – Movement Prep & Explanation of Strength Work
25m – Complete the following in supersets
*Goal is to add 2-10lbs from last week, both movements, every set!
Mobility – Puppy Dog, Pigeon, Straddle.
15m – Dynamics
10m – Rope Climb Technique Work
10m – KB Snatch Technique
Intervals – 4 rounds of 3m on/1m off (16m clock):
0-1: Burpees
1-2: Alternating KB Snatch
2-3: Rope Climbs
3-4: Rest
*For a rope climb to count, the athlete must be down on the floor at the sound of the buzzer. Tell athletes to be courteous of those moving to the ropes after them! Start in waves today so that athletes all complete the workout in the same order.
15m – Dynamics
10m – HSPU Kipping
5m – TTB Kipping Drills
5RFT:
10 HSPU at 7”/4” (2x45s for guys, 2x25 for ladies)
11 Front Squats @ ~50% of 1RM Clean
12 TTB
*15m time cap
Scaling today for the HSPU will be standard pushups, add load if possible!
15m – Dynamics
10m – Snatch Mechanics
Ascending, every 90s for 9m (7 sets, one at the buzzer):
MetCon - 7m amrap:
5 Hang Full Snatch @ 70-75% of Complex Weight
50 Dubs
15m – Dynamics
15m – Muscle Up Drills
FT:
50-40-30-20-10 WBS
10-8-6-4-2 Muscle Ups (scaled 1:1 STRICT Pull Ups!)
*18m time cap
We scaled the workout earlier in the week with kipping pull ups or jumping pull ups, so we are going to use a strict stimulus today. CTB, Pull Ups, Ring Rows, Negatives – I’m okay with any strict pulling movement!
15m – Dynamics
15m – Movement Prep
5 Rounds of 3m work, 1m rest (20m clock):
400m Run
*Max Reps remaining time, exercise varies each round (see below)
R1 – Bar Facing Burpees
R2 – Power Cleans 135/95
R3 – Bar Facing Burpees
R4 – Deadlifts 185/125
R5 – Bar Facing Burpees
Mobility – Seated Straddle, Twisted Cross.
15m – Dynamics
10m – Movement Prep & Explanation of Strength Work
25m – Complete the following in supersets
Mobility – Puppy Dog, Pigeon, Straddle.
The day that this strength work occurs each week will change, but it will remain the same format. Linear progression – goal is to add weight (2-10lbs) each week!
Biggest thing to remind athletes – this is a 6 week progression, meaning 5 weeks of increases! They need to start at weights they are confident they can add weight to each week for the next 5 weeks – EVERY SET OF BOTH MOVEMENTS!
10m – Dynamics
5 Rounds 1m on/1m off:
10-15m of Kipping Drills & P. Snatch Review
MetCon – FT:
3-6-9-12 Power Snatch 115/75
9-15-21-27 CTB
*12m time cap
10m – Dynamics
5 Rounds 1m on/1m off:
10-15m of Kipping Drills & P. Snatch Review
MetCon – FT:
3-6-9-12 Power Snatch 115/75
9-15-21-27 CTB
*12m time cap
15m – Dynamics
15m – Barbell Review
MetCon – “DT” – 5RFT:
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jerks 155/105
*15m time cap
15m – Dynamics
10m – OHS Review
MetCon – 5RFT:
400m Run
15 OHS 95/65
*18m time cap
Led Mobility – Twisted Cross & Pigeon Pose
*If you have done a sub 12:00 Nancy, you will do Chunky Nancy at 115/75.
15m – Dynamics
15m – Kipping HSPU Clinic
MetCon – “Diane”
21-15-9
Deadlifts 225/155
HSPU
*10m time cap
**If you have completed Diane under 3:00, you will complete Chunky Diane – 275 and 5” deficit HSPU. Or, you may do Strict Diane.
Led Mobility – Seal Pose & Seated Straddle
15m – Dynamics
10m – Kipping Clinic
MetCon – “Fran”
21-15-9
Thrusters 95/65
Pull Ups
*10m time cap
**If you have completed Fran in under 3:00, you will do Chunky Fran – 135/95 and CTB Pull Ups
Led Mobility – Puppy Dog Pose & Couch Stretch