Monday
Strength
Back Squat
In 15min, perform 3 Sets of 5 Reps
*Athletes will complete 3 working sets of 5 repetitions, taking a few warmup sets before. They have the option to use the same challenging weight across or build in load. The goal here is to move heavy loads and move exceptionally well.*
“Freddy Krueger”
21 – 15 – 9 reps for time: (10min cutoff)
Kettlebell or Dumbbell Swings (70/50)
Burpees
C.E. Skill
Every 2:00 for 5 Rounds
20/14 Calorie Row
Max HSPUs until 1:30
–rest from 1:30 to 2:00 then repeat–
*The goal here is to choose a challenging kettlebell/dumbbell weight, something heavier than we’re accustomed to, but also something that can be completed unbroken. Getting just outside the comfort zone and pushing for unbroken sets is the goal on the kettlebell. This will allow athletes non-stop moving throughout the workout.*
Tuesday
“Crash Course”
AMRAP 15:
50 AbMat Sit-ups
40/30 Calorie Assault Bike/Row
30 Chest to Bar Pull-ups
20 Power Cleans (155/105) or Reverse Wallball Throws or Sandbag Over The Shoulders
C.E. Skill
Spend 10min working on Muscle-Ups
*We can look to move a heavier object from the floor to the shoulder or over the shoulder today. A moderate weight power clean will work, but using common pieces of equipment in uncommon ways is a great way to add some variance and flavor to our training. Here is an example of a reverse wallball throw: https://www.youtube.com/watch?v=s8T8DC_Mor0 *
Wednesday
Olympic Lifting
Power Snatch
In 12min, build to a heavy set of 5 reps
“Play Ball”
For Time: (15min cutoff)
50 Wallballs (20/14)
20 Front Rack Alternating Lunges (95/65)
50 Box Jumps (24/20)
20 Front Rack Alternating Lunges (95/65)
50 Wallballs (20/14)
*Stepping to a box vs. jumping to a box creates very different stimuli. Stepping tends to be more muscularly taxing, whereas jumping to a box can be very taxing on endurance and stamina while incorporating other skills like accuracy and coordination. Within today’s workout, we prefer jumping as opposed to stepping up for this reason.
It is understandable that many athletes have reservations about jumping to an object. It can be intimidating at times. Barring any injuries, starting small is better than not starting at all. Jumping to a plate, small box, or soft box can be a good place to start. Baby steps. Or in this case, baby jumps!
Thursday
“Round Trip”
6 Rounds, On the 3:00:
20/14 Calorie Row/Bike
40 Double Unders
5-5-4-4-3-3 Hang Squat Cleans
*RX: 135/95…155/105…165/115…185/125…205/140…225/155*
*On our strength biased day yesterday, we had two separate pieces. The power snatch to begin, and the metcon to finish. Today, we are combining strength and conditioning into one element. We do this as a fun way to accomplish both tasks and provide some variance. Athletes will build in load on each set of their hang squat cleans. While these are heavy, they are still encouraged to complete these unbroken.*
Friday
“Joker”
For Time: (15min cutoff)
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)
C.E. Skill
Spend 10min working on Handstand Walking
*The reverse rep scheme format allows athletes to maintain intensity in a workout better than if we went 10-1 on both movements. When one movement or body part begins to fatigue, the other one takes over. The small sets of toes to bar sprinkled in at the beginning provide a quick rest from pulling off the ground. The same is true in reverse as we move towards high rep toes to bar and low rep deadlifts. This is only true if the weights and variations are chosen correctly, which is why there is always a big emphasis on these two aspects.*
Saturday
“Mountain Men”
For Time: (30min cutoff)
Teams of 3
120 Power Snatches (95/65)
180 Thrusters
120 Power Snatches
Simultaneously, accumulate 4200m on the rower.
*Partner A will row 300m while B and C are trading reps on the barbell. At 300m, the team will rotate. This will continue until completion. If all meters/reps are finished before the other, it’s all hands on deck to finish as fast as possible.*
Sunday
“Backstop”
5 Rounds: (25min cutoff)
10 Dumbbell Front Rack Reverse Lunges (50/35)
20/14 Calorie Assault Bike
*There are two types of lunges typically seen. Forward lunges and reverse lunges. Although the muscles used are the same, we prefer reverse lunges because they can place less stress on the knees than the forward lunge. Taking a step forward makes it harder to maintain balance and stability, as the weight is shifted to the leading foot. During the reverse lunge, athletes have better control because the weight is balanced on is the stationary leg. While both can be safe if done correctly, athletes are more likely to be set up to succeed with reverse lunges.*
