Monday
P1 Strength
5 Sets:
5 Double KB Deadstop Deadlift
10 Banded Pulldowns with :3 return (EA)
:20 Side Plank (Each Side)
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Strength
Deadstop Deadlift:
5 Sets of 5
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AMRAP 15:
1 Deadlift (225/155)
1 Burpee Pull-up
1 Dumbbell Thruster (50’s/35’s)
2 Deadlifts (225/155)
2 Burpee Pull-ups
2 Dumbbell Thrusters (50’s/35’s)
…
[Add 1 Rep Every Round]
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STRENGTH: Our Strength session we will be focusing on Dead stop Deadlifts. This will be a full stop on the ground for each rep, no bouncing into the next rep. Make sure to really focus on your breathing and bracing your core for each rep.
STRATEGY: Athletes should be able to complete 1 Deadlift in 3 seconds or less, 1 Burpee Pull-Up in 5 seconds or less and 1 Dumbbell Thruster in 4 seconds or less.
SCALING: Choose weights for the Deadlift and thruster and a variation for the Burpee Pull-Up that make the mentioned time goals doable even in larger sets
Tuesday
For Time:
2,000/1,600 Meter Row
150 Double Unders
1 Mile Run
150 Double Unders
2,000/1,600 Meter Row
*Time Cap: 35 Minutes
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STRATEGY: On the Rower, 2,000/1,600 Meters should take 9:00 or less, 150 Double Unders should take 2:30 or less and a 1 Mile Run should take less than 10:00.
SCALING: Choose distances/reps that make the above time goals doable.
SCORING: Score is the time it takes to complete the workout. Today’s workout is time capped at 35:00.
Wednesday
P1 Strength
DB Snatch Complex: 6 Sets
1 Sntach Pull + 1 Power Snatch + 1 Front Rack
Squat (Each Arm)
30 Slamball Russian Twists
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Strength
Snatch Complex: 6 Sets
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat
*Unbroken Sets
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Every 4 Minutes Until 75 Reps:
1,000/800 Meter Bike
15 Overhead Squats (75/55)
Max Power Snatches (75/55)
*Time Cap: 20 Minutes
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STRENGTH: We will be working up to our heaviest Snatch Complex for our Strength session. Goal will be to go unbroken through the 3 movements.
STRATEGY: 1,000/800 Meters on the Bike should take athletes under 2:15, 15 Overhead Squats should take less than 45 Seconds, giving athletes 1:00 to complete as many snatches as possible. To finish under the time cap athletes must complete 15 Snatches each round.
SCALING: Choose a distance on the Bike that can be completed under 2:15, even when tired. Choose a weight for the barbell that allows for 15 Overhead squats to be complete in 2 sets or less and 15 Snatches in 2 sets or less.
Thursday
P1 Strength
Death By Ring/TRX Rows and Dips
Minute 1: 1 Row and 1 Dip
Minute 2: 2 Rows and 2 Dips
Minute 3: 3 Rows and 3 Dips
….. Add 1 Row and 1 Dip each minute
*7 Minute CAP
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Strength
Death By Ring Muscle Ups
Minute 1: 1 Ring MU
Minute 2: 2 Ring MU
Minute 3: 3 Ring MU
….. Add 1 Ring MU each minute
*7 Minute CAP
—
50-40-30-20-10:
AbMat Sit-ups
Front Rack Reverse Lunges (50/35)
Directly Into..
3 Rounds:
30 Shuttle Runs (10-Meters)
100 Meter Farmers Carry (50’s/35’s)
*Time Cap: 30 Minutes
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SKILL: Today we have Ring MU for our Skill session. This will be in a Death by format. Each minute you will add 1 Ring MU, with a CAP of 7 minutes. Athletes can also choose to do a set number of reps each minute if unable to complete the full 7 minutes.
STRATEGY: 1,000/800 Meters on the Bike should take athletes under 2:15, 15 Overhead Squats should take less than 45 Seconds, giving athletes 1:00 to complete as many snatches as possible. To finish under the time cap athletes must complete 15 Snatches each round.
SCALING: Choose a distance on the Bike that can be completed under 2:15, even when tired. Choose a weight for the barbell that allows for 15 Overhead squats to be complete in 2 sets or less and 15 Snatches in 2 sets or less.
Friday
P1 Strength
12-8-6-8-12:
Alt DB Power Cleans
*Max Unbroken: HS Walk, HS Push Ups or
HS Hold
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Strength
9-6-3-6-9:
Power Cleans
*Max Unbroken: HS Walk, HS Push Ups or
HS Hold
—
3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jump Overs(24″/20″)
Rest 4 Minutes Between Rounds
Round 1: (135/95)
Round 2: (115/85)
Round 3: (95/65)
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STRENGTH/SKILL: We will be working through a Power Clean Ladder for our Strength session. You will build in weight as the reps go down. As reps increase, try to go heavier than you did on the first set at that rep scheme. After each round, complete a Max Effort HS movement. HS movement could be walking, push ups, holds or shoulder taps.
STRATEGY: Athletes should be able to complete 20 Sit-ups or 20 Lunges in under 1:00. 30 Shuttle Runs should take less than 2:30 and a 100 Meter Farmers Carry should be under 1:00.
SCALING: Athletes should choose weights and variations that allow for 1-2 sets on each round of the sit-ups and lunges. Athletes should choose reps and weights on the shuttle runs and farmers carry that allow them to continuously move.
Saturday
P1 Strength
5 Sets:
5 Double DB Push Press
100 Meter Overhead DB Walk
(switch arms half way)
:20 hanging Knee Tuck
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Strength
Push Press:
5 Sets of 5
—
For Time:
10 Push Press
10 Front Squats
100 Meter Run
9 Push Press
9 Front Squats
100 Meter Run
…
1 Push Press
1 Front Squat
100 Meter Run
Barbell: (95/65)
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STRENGTH: Today we have 5 Sets of 5 Push Press for our Strength session. We will build to a heavy set of 5 first and then complete 5 working sets at that weight.
STRATEGY: Athletes should be able to complete the rounds of 10, 9 & 8 without breaking on each movement on the barbell. Each 100 Meter Run should be completed in under 0:30.
SCALING: Athletes should choose a distance on the run that they can complete in under 0:30 but that is long enough for slight recovery after the barbell. Athletes should choose a weight they could hang on to for sets of 10 Push Press and 10 Front Squats unbroken.
Sunday
Strength
Core Work: 4 Rounds
10 Toes to KB
20 MB Deadbug
:30 Banded Oblique Hold (Each Side)
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AMRAP 23:
10 KB Swing (70/53)
3 Chest to Bar
20 Sit Ups
3 Chest to Bar
10 Cal Bike
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STRENGTH: We will be working on some Core Work for our Strength session. We have 4 Rounds of 3 different movements, Toes to Bell, MB Deadbugs and an Oblique Hold. This is for quality not for time.
STRATEGY: Athletes should be able to complete the KB Swings in 2 sets or less, even with the heavier bell today. Goal is 5+ rounds.
SCALING: Athletes should choose a Bike distance that can be completed under 1:00. Athletes can scale the Chest to Bar Pull Ups with bands, boxes or Pull Ups.