Monday
Back Squat
4 x 5
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2 Rounds:
10 Bar Muscle-Ups
20 Bar-Facing Burpees
30 Deadlifts (225/155)
40 Wall Balls (30/20)
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STRENGTH: Today for the back squat focus on quality reps. The weight should be the same across all 4 sets.
WORKOUT STRATEGY: Bar Muscle-ups should be completed in 1:00, Bar-Facing Burpees under 2:30, Deadlifts under 2:00, and Wall Balls under 2:00.
SCALING: Athletes should choose a barbell weight that is challenging but, in the workout, can be completed in small quick sets- possibly fast singles. Athletes should aim to finish in 12-17 Minutes.
Tuesday
Push Jerks
3-3-2-2-1
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For Time:
27-21-15-9:
Calorie Row
Push Jerks (135/95)
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STRENGTH: Today you will have the opportunity to build to a heavy push jerk. It will be a great day to see where you are at with this lift.
WORKOUT STRATEGY: Athletes should be able to maintain a pace on the Rower of 800 cal/hr or faster. Athletes should be able to complete all sets of Push Jerks in no more than 3 sets.
SCALING: If it’s a challenge for athletes to hold 800 cal/hr or faster on the Rower, they should scale the calories to 21-15-9-6. Athletes should choose a barbell weight they can Push Jerk for 15 reps unbroken when fresh. During the workout, athletes should take no more than 2 breaks per set of Push Jerks. Athletes should aim to finish in 8-13 Minutes.
Wednesday
3 Rounds
30 Banded Pull-a-parts
20 Hollow Rocks
10 DB Plank Rows
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On the Minute x 9:
6 Dumbbell Front Squats (50’s/35’s)
Max Devil’s Press (50’s/35’s)
[Rest 3 Minutes]
AMRAP 6:
Max Bike Calories
[Rest 3 Minutes]
On the Minute x 9:
6 Box Jumps (30″/24″)
Max Rope Climbs
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STRENGTH: The strength today is going to be a great primer for our workout. Focus is on quality.
WORKOUT STRATEGY: Athletes should be able to complete 6 Double Dumbbell Front Squats and 6 Box Jumps in under 0:30.
SCALING: Athletes should choose Dumbbells they can maintain unbroken sets of Front Squats and perform Devil’s Presses safely for an unbroken set of 10 when fresh. Today is not a great day to learn Rope Climbs. Athletes should choose a Rope Climb substitution that works on the strength needed to do a Rope Climb (strict pull-ups or strict knees to chest). Athletes should aim to complete 3-7 Reps of Devil’s Presses each minute. Athletes should aim to complete 1-3 Rope Climbs each minute.
Thursday
AMRAP 5:
3 Strict Pull-ups
3 Strict Ring Dips
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[Team of 2]
For Time:
5,000 Meter Row
300 Burpees
*Partition however you want
*Time Cap= 40mins
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STRENGTH: This is great accessory for our gymnastic movements. As we know strict is a great way to build strength and confidence on our kipping movements.
WORKOUT: for this partner workout today one person will be working, and one will be resting. You can break up the burpees and rowing however you would like. Meaning don’t have to finish the row before you start the burpees. There is a time cap of 40 Minutes on this workout.
Friday
For Time:
10 Squat Snatch @52%
8 Squat Snatch @60%
6 Squat Snatch @69%
4 Squat Snatch @77%
2 Squat Snatch @85%
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5 Rounds For Time:
25 Toes to Bar
50 Double Unders
15-12-9-6-3 Squat Snatches (115/85)
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STRENGTH: This Squat Snatch work today is designed to increase our capacity at our moderate percentages under a elevated heart rate. The goal should be no missed reps. WORKOUT STRATEGY: Athletes should be able to complete 25 Toes to Bar in under 1:30, 50 Double Unders in under 1:00, and 15 Snatches in under 1:30.
SCALING: Athletes should choose a number of Toes to Bar they can complete in a maximum of 5 quick sets and under 1:30. Athletes should cap Double Unders at 1:00. Athletes should choose a barbell weight they can cycle for 5 Snatches. Athletes should aim to finish under 20 Minutes.
Saturday
On the Minute x 15:
1 Power Clean & Jerk
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For Time:
10-1 Clusters (95/65)
200 Meter Run
*Time Cap= 20mins
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STRENGTH: Today you will have the opportunity to build to a heavy power clean and jerk. But make sure that you plan out your weight jumps.
WORKOUT STRATEGY: Athletes should be able to complete a 200 Meter Run in under 1:00. Athletes should be able to complete the set of 10 Clusters in under 1:00.
SCALING: Athletes should choose a barbell weight they could hold onto 10 Clusters unbroken but may strategically quick breaks during the workout. Athletes should aim to finish in 14-20 Minutes.
Sunday
1:00 Machine/Run Easy Pace
0:30 Inchworm to Push Up
0:30 Downdog
0:30 Active Samson
1:00 Machine/Run Moderate Pace
0:30 Active Spiderman
0:30 Pigeon Pose (left side)
0:30 Pigeon Pose (right side)
1:00 Machine/Run Fast Pace
0:30 Alternating Quad Stretch
0:30 Knuckle Drags
0:30 Alternating Side Lunge
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5 Sets:
1,250 Meter Bike at Easy Pace
1,000 Meter Bike at Moderate Pace
750 Meter Bike at Fast Pace
3 Minutes Rest Between Sets
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Workout Prep: The Start of our session today is going to be a very focused warm up session.
WORKOUT: Today is a big cardio focus. It will be a great day to practice your pacing and being in control of those paces. Goal time for this workout is 37 Min