3 DB Deadlift (each arm)
3 DB Hang Clean (each arm)
3 DB Front Rack Squats (each arm)
:20 Plate Wall Sit
*Hold plate straight out in front of body
Build to Heavy Single
20 Calorie Row
50 Air Squats
STRENGTH: This week we will be starting out with building to a heavy single Squat Clean. We will have 18+ minutes to work through our strength session. Great day to go for a new PR. STRATEGY: All athletes will Row 20 Calories. Athletes should complete each movement in under 1:30.
SCALING: Athletes should be able to complete Push-ups in no more than 6 sets. Athletes should aim to complete 2-4 Rounds.
Skill Work: 4 Sets
8 Banded Pull Ups or TRX Rows
8 DB Rows (each arm)
Max Pull Up Hang or Dead Hang (on rig)
Skill Work: 4 Sets
Max Unbroken Strict Pull Ups
*Rest 2 minutes between sets
7 Box Jump Overs (24″/20″)
7 Power Snatches (75/55)
Every 5 Minutes [Starting at 0:00]:
Run 400 Meters
STRENGTH/SKILL: We will be working on Strict Pull Ups in our skill session. Choose a Strict Pull Up (Banded or Row) that you can do multiple reps for a Max Out Set before coming off of the bar. Could be a day to work on Kipping or Butterfly Pull Ups as a second option for our Max Sets.
STRATEGY: Athletes should be able to complete 400 Meter Runs in under 2:00. Athletes should be able to complete 2-3 Rounds of 7 Box Jump Overs, 7 Pull-ups, and 7 Power Snatches in remaining time.
SCALING: Athletes should choose a weight they can complete 7 Snatches unbroken. Athletes should choose a number of reps/variation of Pull-ups they can complete unbroken. Athletes should aim for 10-15 Rounds.
5 DB Single Arm Strict Press (each arm)
2 Wall Walks
8 Weighted Elevated Reverse Lunge
For Total Load:
5 Sets of 5 Strict Press
10 Rounds For Time [23 Minute Cap]:
500/400 Meter Bike
30′ Dumbbell Walking Lunge
10-1 Dumbbell Shoulder to Overhead
STRENGTH: Strict Press will be our focus for today. We will be doing 5 sets of 5 Strict Press, building to our heaviest set of 5.
STRATEGY: Athletes should choose a dumbbell weight that allows them to complete the shoulder to overhead in no more than 2 sets in the larger rounds of 10-7.
SCALING: Athletes should choose a distance on the bike that they can complete in under 1:15. Athletes should aim to complete the workout in between 12-20 minutes.
5 Rounds For Reps:
800 Meter Run
30 Kettlebell Swings (53/35)
Max Unbroken Bench Press (135/95)
[Time Cap: 38 Minutes]
STRATEGY: Athletes should be able to complete the 800 meter Runs in under 5:00, the Kettlebell Swings in 1:30 and spend about 1:00 on their unbroken set of Bench Press. Athletes should choose a weight that allows for at least double digits reps each round on the bench press.
SCALING: If athletes cannot complete an 800 Meter Run in under 5:00 or the Kettlebell Swings in under 1:30, reduce the distance or weight until they can.
SCORING: Athletes’ score will be Sum Total Reps of unbroken Bench Press for all 5 rounds.
5 KB Deadlifts (each rep: :3 return to floor)
10 Weighted Calf Raises
10 Banded Kneeling Ab Crunch
*Rest as needed between sets
9 Deadlifts (225/155)
60 Double Unders
30 Wall Balls (20/14)
STRENGTH: WE have a Deadlift Ladder for today’s strength session. Reps will down by 3 reps each set, ending with a heavy set of 3. Goal is to hang onto the bar for all reps in each set, rest as needed to go unbroken.
STRATEGY: Athletes should be able to complete each station in 1:30 or less.
SCALING: Athletes should choose weights for the Wall Balls and Deadlifts that allow them to complete each movement in 3 sets or less. Athletes should aim to complete 4-6 Rounds.”
For Total Load:
5 Sets of 5 Back Squat
On the 5:00 x 5 Rounds:
500/400 Meter Row
21 Lateral Burpees Over Rower
12 Toes to Bar
STRENGTH: Back Squat will be our focus for today. We will be doing 5 sets of 5 Back Squat, building to our heaviest set of 5.
STRATEGY: Athletes must complete the row in under 2:00. Athletes should complete 21 Burpees in under 1:30 and 12 Toes to Bar should be completed in about 0:30.
SCALING: Athletes should choose a number of Toes to Bar they can aim to go unbroken all 5 rounds but will be a challenge.
SCORING: Athletes will record their Split Times for all 5 Rounds. Their score will be their Slowest Round.
10 Alt DB Snatches
8 Single Arm Ring or TRX Rows
6 Toes to Rig (:3 Up and :3 Down)
Power Snatch Ladder: [10 Min CAP]
10 Reps @ 57%
8 Reps @ 61%
6 Reps @ 65%
4 Reps @ 69%
2 Reps @ 74%
9 Power Snatches (75/55)
15 Box Jump Overs (24/20)
21 Double DB Front Rack Squats (50’s/35’s)
STRENGTH: We will be working through a Snatch Ladder today for Strength. It will have a 10 Minute CAP, so you’ll need to work efficiently to finish in time. Weight will slightly increase as the reps decrease.
STRATEGY: Athletes should choose a light and fast weight for the Power Snatches. Should be able to go most round unbroken. DB Front Squats should be completed in 2 sets or less. SCALING: Choose a weight you can perform the Power Snatches unbroken. Athletes can scale Box Jumps Overs with Step Overs.