1.8.17 – 1.13.17

Monday: 1.8.17

3 Rounds, each for time of
5x Slam ball over the shoulder
40′ Sled push, high handles 135/90# additional weight
10x Pull ups
40′ Backward sled drag 13/90# additional weight
Rest 5+ minutes between rounds

Record fastest round, slowest round, slam ball weight and any modification of sled weight and pull ups.  For the slam ball over the shoulder, the hips, knees, and ankles must be locked out as the ball passes over the shoulder (not off to the side of the shoulder).

Then, time permitting

Core work
Coach’s choice


Tuesday: 1.9.17

Every 3 minutes until 11:59 (2 rounds of each, alternating)

Station 1 (start at 0:00, 6:00)
50x Double unders
5x Dumbbell hang clean and jerk 50/35#, right hand
5x Dumbbell hang clean and jerk 50/35#, left hand
5x Bar muscle ups

Station 2 (start at 3:00, 9:00) 
300/200m Row 
5x Hang power snatch 95/65#
5x Bar facing burpees (if space doesn’t allow, then perform the usual burpees over the bar)

Then at 12:00 on the clock,

1 Round for time of
50x Double unders
5x Dumbbell hang clean and jerk 50/35#, right hand
5x Dumbbell hang clean and jerk 50/35#, left hand
5x Bar muscle ups
300/200m Row 
5x Hang power snatch 95/65#
5x Bar facing burpees (if space doesn’t allow, then perform the usual burpees over the bar)

The first round at each of the two stations must be finished within 1:30 to make sure that the workload is appropriate.  Record time to finish the final round of all of the movements, and any modifications.


Wednesday: 1.10.17

Every 0:45 for 4 sets – 3x Front squats with bar starting on the floor
With the bar starting on the floor, perform one squat clean and two more front squats.  One power clean followed by three front squats is acceptable but we’d like to see a smooth pull under the bar if possible.  Once the bar leaves the floor there should be no pauses at the top or bottom of the squats.  Attempt to move as quick as good form allows and try to finish each set in 10 seconds or less.  Use the same weight for all 4 sets.

Then,

8 Minute amrap of
10x Russian kettlebell swings 55/35#
20′ Walking lunge holding 45/25# plate
10x Ab mat sit ups
20′ Walking lunge holding 45/25# plate


Thursday: 1.11.17

10-9-8-7-6-5-4-3-2-1 Reps of
Handstand push ups
Box jump 30/24″
Deadlift 225/125# (or no more than 60% 1rm ,whichever is lighter)
*Run to McDowell and back after each set of odd numbers including the last*


Friday: 1.12.17

On the minute for 6 minutes
Even minutes: 8-10x Lying dumbbell flyes
Odd minutes: Max strict pull ups in two sets (you can drop once, rest briefly, and jump back up for more)

Add assistance or resistance so that you’re hitting at least 5 pull ups but not more than 15 per round.  Record weight used on the flyes and total pull ups.

Then,

3 Rounds for total reps (10:45 total, 4 minutes per round excluding the last)
45 Seconds of max cals on air bike
15 Seconds rest

45 Seconds of max push ups
15 Seconds rest

45 Seconds of max toes to bar
1:15 rest

Keep a running total after the bikes and write down your score after the toes to bar.  Record total reps across all movements for all three rounds.


Saturday: 1.13.17

4x Deadlifts tng + 3x hang power cleans + 2x front squats + 1x cluster
In 8 minutes or less, build to a weight that is heavier than what you’ll use in the metcon.  There is a lot of volume later so plan on hitting at least 155/105# if you plan on going RX later.

Then,

For time in teams of three
100 Cal Row
100x Deadlifts 135/85#

80 Cal Row
80x Hang Power Cleans 135/85#

60 Cal Row
60 Front Squats 135/85#

40 Cal Row
40x Shoulder to overhead 135/85#

20 Cal Row
20x Clusters 135/85#

The weight should be light.  Perform the movements in the order listed with only one partner working at a time.  Share reps.  

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