Monday
Build to Heavy Set of 10 Power Cleans
…then
1 x 10 @90% of Heavy 10
1 x 10 @80% of Heavy 10
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OPEN 14.4
AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Ring Muscle-ups
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STRENGTH: Today we are going to get practice on our touch and go power cleans for our strength. This ten-rep max is something that we have done before, so take a look at beyond the white board. Focus here is to get a successful set of 10 power cleans. Don’t be surprised when that heart rate elevates.
WORKOUT STRATEGY: Athletes should complete 60 Calorie Row in under 4:30, Toes to Bar in under 3:30, Wall Balls in under 2:30, Power Cleans in under 1:30.
SCALING: If needed, athletes can scale reps to 50 Calorie Row, 40 Toes to Bar, 30 Wall Balls, 20 Power Cleans, and 10 Ring Muscle Ups. This is another open workout so go in with a good game plan.
Tuesday
5 Sets:
Unbroken Strict Pull-ups or Chest to Bars
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10 Rounds For Time:
500 Meter Bike
30 Double Unders
10 Burpees to Target (6″)
Time Cap: 30 Mins.
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STRENGTH: For today’s Strength pick a gymnastic pull that is going to make you stronger. As we know strict pull ups are a great way to improve your capacity with kipping movements.
WORKOUT STRATEGY: Athletes should be able to complete 1 Round in under 3:00.
SCALING: If athletes struggle to maintain a 2:30/500m pace on the Bike, they should scale the Bike to 400 Meters. Athletes should cap Double Unders at 0:45. Athletes should aim to finish in 22-28 Minutes .
Wednesday
For Quality:
18-15-12
Double DB Box Step-ups (50s/35s)
Strict HSPU
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For Time [12 Minute Time Cap]:
10 Front Squats + 1 Push Jerk (95/65)
9 Front Squats + 2 Push Jerks
8 Front Squats + 3 Push Jerks
7 Front Squats + 4 Push Jerks
6 Front Squats + 5 Push Jerks
5 Front Squats + 6 Push Jerks
4 Front Squats + 7 Push Jerks
3 Front Squats + 8 Push Jerks
2 Front Squats + 9 Push Jerks
1 Front Squat + 10 Push Jerks
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STRENGTH: Today we are starting off with a really fun strength portion. This is all about quality so no need to rush. Make note of the total HSPU volume as you might need to scale the reps.
WORKOUT STRATEGY: Athletes should choose a weight that they could do 20 unbroken Push Jerks when fresh.
SCALING: If needed, athletes should decrease barbell weight. Athletes should choose a weight that they could hold onto a set of 15+ Push Jerks unbroken when fresh. Athletes should aim to finish in 5-9 Minutes.
Thursday
2 Rounds. . .
1:00 Pigeon Pose (each side)
0:30 Chest Opener Stretch (each side)
1:00 Couch Stretch (each side)
0:30 Child’s Pose (both hands reach to the L/R)
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EMOM 20:
Minute 1: 15 Kettlebell Swings + Max Wall Walks
Minute 2: Any Cardio Machine (athletes’ choice)
KB= (50/35)
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THOUGHTS: Today is going to a great day to get prepped and ready for the open workout tomorrow. We are going to start our session with a good amount of mobility. Then finish with a good cardio workout.
WORKOUT STRATEGY: athletes should choose two movements that they would like to practice under no fatigue. Athletes can also choose one movement and Recover Bike for Minute 2. “DRYWALL” athletes should complete Kettlebell Swings unbroken, push the pace on Wall Walks and recover on the Bike.
SCALING: athletes can Handstand Hold, High Plank Shoulder Taps, or Inchworm to Push Up. Athletes should choose a kettlebell weight they can go unbroken all 10 Rounds.
Friday
Open Workout 22.1
AMRAP 15 min
3 Wall Walks
12 DB Snatch
15 Box Jump Overs
Be sure to sign up for heat times! More info will be posted!
Saturday
Squat Snatch
Build to Heavy Triple
—
3 Rounds:
AMRAP 4
30/20 Calorie Row
20/15 Calorie Bike
Max 10-Meter Shuttles Runs
Rest 4 Minutes Between Rounds
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STRENGTH: Great day to work on some consistency with our squat snatch. It will be a good challenge to find a weight that you can hit for all 3 reps.
WORKOUT STRATEGY: Athletes should aim to finish the Row and Bike in 3:00 leaving about 1:00 for 10 Meter Shuttle Runs.
SCALING: If needed, athletes should decrease the Row and Bike Calories to 20/15.
Sunday
Build to Heavy Set of 10 Front Squats
…then
1 x 10 @90% of Heavy 10
1 x 10 @80% of Heavy 10
—
“Fran”
21-15-9
Thrusters
Pull-ups
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STRENGTH: This is the same format that we had for our power cleans on monday. So as you know this will be a lot of reps. Make sure you pick a weight that you will be successful for 10 reps.
WORKOUT: This is one of the most well known bench mark workouts. This is a very fast workout. So pick a thruster weight that will allow for big sets. Pick a scaling option on the pull up for smooth quick sets. Goal time is 2 to 8 Min.