Monday
Strict Press
1 x 1 @70% of 1RM
1 x 1 @78%
4 x 3 @83%
1 x 3+ @83%
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AMRAP 20:
2 Rounds of “Nate”
500 Meter Bike
1 Round of “Nate” =
2 Ring Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (70/53)
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STRENGTH: This week we are making another increase in weight for our strict press, deadlift, and Back Squat. Goal for the last set is 4 to 8 reps.
WORKOUT STRATEGY: Athletes should be able to complete 2 Rounds of “Nate” in under 2:30. Athletes should be able to complete a 500M BIKE in under 1:30.
SCALING: Athletes should be able to complete 2 Muscle Ups or Ring Dips unbroken, 4 Handstand/Hand Release Push Ups in a maximum of 2 very quick sets, and 8 Kettlebell unbroken. Athletes should aim to get at least 5 Rounds.
Tuesday
On the 2:00 x 5 Rounds:
3 Front Squats
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For Time:
45 Wall Balls (20/14)
30 Toes to Bar
15 Burpee Box Jumps (30/24)
30 Wall Balls (20/14)
20 Toes to Bar
10 Burpee Box Jumps (30/24)
15 Wall Balls (20/14)
10 Toes to Bar
5 Burpee Box Jumps (30/24)
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STRENGTH: Today we are mixing in some front squats with the idea of just building some comfort with the barbell in the front rack position. Don’t worry today about finding a new 3 RM just worry about hitting some moderate to heavy sets. You can make small jumps in weight each set.
WORKOUT STRATEGY: Athletes should be able to finish the first round (45-30-15) in under 7:00. Athletes should be able to finish the second round (30-20-10) in under 5:00 and the final round in under 3:00
SCALING: Athletes should be able to do the first round of Wall Balls and Toes to Bar in a maximum of 5 sets. Athletes should be able to do the second set of Wall Balls and Toes to Bar in a maximum of 4 sets. Athletes should be able to do the final round of Wall Balls and Toes to Bar in a maximum of 3 sets during the workout. Athletes should aim to finish in 10-15 Minutes.
Wednesday
Deadlift
1 x 1 @70% of 1RM
1 x 1 @78%
4 x 3 @83%
1 x 3+ @83%
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5 Rounds For Time:
9 Double Dumbbell Push Jerks (50s/35s)
12 Double Dumbbell Hang Power Cleans
15 Double Dumbbell Deadlifts
45 Double Unders
*Rest 1 Minute Between Rounds
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STRENGTH: This week we are making another increase in weight for our strict press, deadlift, and back Squat. Goal for the last set is 4 to 8 reps.
WORKOUT STRATEGY: Athletes should be able to complete Double Dumbbell movements in 1:00 and Double Unders in 1:00.
SCALING: Athletes should choose dumbbells that they can maintain unbroken sets of Push Jerks all 9 Rounds reaching full range of motion with control. Athletes should aim to finish the workout in 11-16 Minutes.
Thursday
For Time:
50-40-30-20-10
Front Rack Reverse Lunges (45/35)
AbMat Sit-ups
Calorie Row
*Time Cap= 35mins
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WORKOUT STRATEGY: Athletes should finish the Round of. . .
50 in under 10:00
40 in under 8:00
30 in under 6:00
20 in under 4:00
10 in under 2:00
SCALING: Athletes should choose a barbell load they can picture themselves going unbroken during the workout on all Front Rack Reverse Lunges. Athletes should be able to finish 10 Calories on the Rower in under 1:00. If needed, athletes should scale to 35-28-21-14-7 Row Calories
Friday
Squat Snatch
3 Reps @40% of 1RM
3 Reps @50%
3 Reps @60%
2 Reps @75%
2 Reps @80%
1 Reps @85%
1 Reps @88%
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For Time:
21-15-9 Reps
Overhead Squats (135/95)
Chest to Bar Pull-ups
Directly Into…
45 Bar-Facing Burpees
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STRENGTH: We are back this week with our squat snatch percentages, and it is the same format we had 2 weeks ago. You will have the opportunity to build to a heavy single for the day, with the goal of making the reps feel better than two weeks ago. Make sure to limit the fail reps.
WORKOUT STRATEGY: Athletes should be able to complete the Overhead Squats and Chest to Bar Pull Ups in under 9:00 and the 45 Bar Facing Burpees in under 6:00.
SCALING: Athletes should choose a barbell load they can complete the set of 21 Overhead Squats in 1-3 sets maximum and the set of 15 in 1-2 sets maximum. Athletes should aim to finish in 10-15 Minutes.
Saturday
Back Squat
1 x 1 @70% of 1RM
1 x 1 @78%
4 x 3 @83%
1 x 3+ @83%
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For Time
20-18-16-14-12-10-8-6-4-2
Bike Calories
2-4-6-8-10-12-14-16-18-20
Alt. DB Snatch (70/50)
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STRENGTH: This week we are making another increase in weight for our strict press, deadlift, and back Squat. Goal for the last set is 4 to 8 reps.
WORKOUT: In today’s workout you will have the opportunity to move a heavier DB on our snatches. Pick a weight that is a little out of your comfort zone. Looking to complete each round in 2 min or less.
Sunday
Tabata
8 Rounds of
0:20 work : 0:10 rest
Rounds 1-2: Flutter Kicks
Rounds 3-4: Strict Knee to Chest
Rounds 5-6: Side Plank (1x each side)
Rounds 7-8: Front Plank
Rest 1 min and REPEAT
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For Time:
30 Double DB Strict Press
30 Single Leg Squats
30 Strict Dips
30 Single Leg Squats
30 Push-ups
30 Single Leg Squats
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STRENGTH: Starting off the session with some tabata core work. The goal is to work for the entire 20 seconds.
WORKOUT: This is a strength bias workout so no need to rush these movements. Focus on really good quality. You will need to pick weights and scaling options that will allow for sets of 5 to 8 reps on all the movements.