8.20.18

Monday

Front Squat

0:00-12:00 Build to Heavy Single by Feel

12:00-19:30 Every 2:30 x 3

3 Tempo Squats at 78%

Tempo = 2 seconds down, 3 seconds pause in bucket position, up fast


MetCon

Jedi Wall Ball Trainig Part 4 (final week)

0:00-3:00 50 Unbroken Wall Balls

3:00-10:00 AMRAP

10 Pistols

10 burpees

30 double unders / 30 seconds struggle unders


No Burpee Penalty Today. But GTBO and fight to go unbroken on the 50.

Advanced athletes use 30/20 lb Ball

8.18.18

Saturday

Teams of 3

Run 800 meters together

Then Relay Style

9 rounds

15 American swings 32/24kg

25 foot handstand walk

Run 800 meters together

Then Relay Style

9 rounds

Row 18/15 calories

10 burpee box jump overs

Run 800 meters together


35 min cap

Try to partner with folks close to your fitness level.

Scaling

Run 600 meters

Row 15/12 calories

Scale KB weight as needed

3 wall walks for HSW

8.17.18

Friday

Oly Work

8 minute EMOM

Snatch High Pull + Hang Snatch 70%+

Build by feel


MetCon

Nancy

5 rounds

Run 400 meters (out front door to stop sign and back)

15 OHS 95/65 lbs


GTBO and go unbroken on OHS

20 minute cap

8.16.18

Thursday

Skill: Double Unders


Active Recovery at Steady Pace

24 minutes

20 Cossack squats

40 double unders (40 seconds struggles)

800m run

10 windmill (5/side)

10 cartwheels

1000m row


15 minutes Mobility / Mashing

8.15.18

Wednesday

Oly Work

Every 90 seconds for 9 minutes

Clean + Hang Clean + Jerk at 75%+

Build to heavy


MetCon

4 rounds for time

12 pistols

12 strict HSPU

12 DB Box Stepovers 50/35 lbs

12 toes to bar


16 min cap


Scaled

Pistol: single leg squat to medball or pound pads below parallel

Strict HSPU: Kipping HSPU (no abmat) or seated DB Press

Box Overs: Decrease DB Weight

T2B: Knees to hips or V Ups

8.14.18

Tuesday

Retest 3/27/18

MetCon

Muscleup Biathlon

For Time

400 meter Run (out front door run to stop sign and back)

18 Muscle-Ups

400 meter Run

15 Muscle-Ups

400 meter Run

12 Muscle-Ups

Time Cap: 18 minutes

Each time the athlete breaks a set of muscle-ups they must run up to 4th Floor and back). Athletes who are inconsistent with MU may make 3 attempts before each penalty run.


Scaled

400 meter Run (out front door run to stop sign and back)

10 pulls + 10 pushes

Run to 4th Floor

10 pulls + 10 pushes

400 meter Run

8 pulls + 8 pushes

Run to 4th Floor

8 pulls + 8 pushes

400 meter Run

6 pulls + 6 pushes

Run to 4th Floor

6 pulls + 6 pushes


Pull = pullup, ring row, jumping pullups, or banded pullups 

Push = Ring Dips, box dips, banded dips or hand release pushups  

 

Accessory Gainz

Every 1:30 for 13:30

A) 8 DB Bench Press

B) 8 Strict Pullups

C) 45 seconds Hand/Headstand Practice

8.13.18

Monday

Front Squat

0:00-12:00 Build to Heavy Single by Feel

12:00-18:00 E2MOM (3x3)

3 Tempo Squats at 76%

Tempo = 2 seconds down, 3 seconds pause in bucket position, up fast


MetCon

Jedi Wall Ball Trainig Part 3

0:00-2:30 40 Unbroken Wall Balls

2:30-4:30 30 Wall Balls

4:30-6:00 20 Wall Balls

6:00-7:30 20 Wall Balls

7:30-9:00 20 Wall Balls

9:00-10:00 20 Wall Balls

Round of 40 must be unbroken or 20 burpee Penalty to be assessed at 10:00 mark.

All other sets may be broken.

Score is total wall balls completed at 10:00 mark.

Advanced athletes use 30/20 lb Ball

8.11.18

Saturday

Teams of 3 - Interval 18.1

32 minutes to complete 

15 rounds relay style

8 toes to bar

10 DB Hang Clean&Jerk 50/35 lbs

14/12 calorie row

Then in remaining time

Build to heavy 2 rep hang clean  

ONLY ONE BARBEL PER TEAM. Score is sum of heaviest successfull lift by each teammate.

8.10.18

Friday

Oly Work

0:00-3:00 EMOM

Muscle Snatch + Snatch Balance + 2 Sots Press

Start with empty bar. Add weight by feel.

3:00-6:00 Load Up

6:00-12:00 EMOM

Power Snatch 70%+

Pause in catch then ride down to squat. Build by feel.


MetCon

Chaos (kind of)

For Time

35/30 Calorie Row

30 Burpees Jump to 6” Target

40 single arm overhead squats 50/35 lbs

40 pistol squats

30 box jump overs 30/24”

Run to 6th floor holding medball


16 min cap (Games Cap 12)

8.9.18

Thursday

Skill - Turkish Get Up

10 minutes for practice. Challenge yourself on load but focus on sound movement first.


21 minutes at steady pace

Run 800m

15 tripoint squat thrust

20 lateral wall ball

10 windmill (5/side)

10 cartwheels (5/side)

20 hollow rocks



15 min Mobility

8.8.18

Wednesday

8 minute EMOM

Clean and Jerk at 75%+

Your choice of split or push jerk

Build by feel but don’t fail! 6 burpees!


MetCon 1

Fibonacci (kind of)

0:00-7:00 to Complete

5-8-13

Deficit HSPU

Deadlift 405/275 lbs

After last set of deadlifts, perform 28 Double KB Overhead Walking Lunges 24/16kg

Score is time completed or total reps at 7 minute mark



MetCon 2

7:00-14:00

AMRAP

Run to 6th floor

25 Foot HS Walk / 3 Wall Walks


Score: Every 5 feet = 1 Rep

So if you complete 4 full rounds Rx, your score is 20

If you complete 4 full rounds scaled, your score is 12

8.7.18

Tuesday

MetCon

Unbroken Gymnasty Challenge

Every 90 seconds for 3 rounds (12 minutes)

Alternate Between

A) 25 chest to bar pullups

B) 20 ring dips

C) 75 double unders


Cap work at 45 seconds each round

Perform 5 burpees for every broken set.

Double Unders may be broken but must be finished under 50 seconds.

More reps than 2 weeks ago but one less round. Fight to go unbroken!


Gymnasty Strength 12 minute EMOM

M1) 7 DB Bench AHAFA

M2) 7 strict/weighted pullups AHAFA

M3) 30-45 second headstand toe to floor reverse hyper

Same weight as last week on bench and pullups

8.6.18

Monday

Front Squat

0:00-12:00 Build to Heavy Single by Feel

12:00-18:00 E2MOM (3x3)

3 Tempo Squats at 74%

Tempo = 2 seconds down, 3 seconds pause in bucket position, up fast


MetCon

Jedi Wall Ball Trainig Part 2

0:00-2:00 35 Wall Balls

2:00-4:00 33 Wall Balls

4:00-6:00 30 Wall Balls

6:00-8:00 27 Wall Balls

8:00-10:00 25 Wall Balls

Cap work at 1:20 each interval

If you break wall balls you must stop immediately and perform burpees until the 1:20 mark

Same total reps as last week but testing lactate threshold with higher rep requirements. More recovery time also so fight to go unbroken.

Advanced athletes use 30/20 lb Ball

8.4.18

Saturday

Teams of 3

Run 800m then

27-21–15-9

DB Thrusters 50/35 lbs

Row Calories

Then

Run 800m

8.3.18

Friday

Oly Work

0:00-3:00 EMOM

Muscle Snatch + Snatch Balance + 2 Sots Press

Start with empty bar. Add weight by feel.

3:00-6:00 Load Up

6:00-12:00 EMOM

Power Snatch 68%+

Pause in catch then ride down to squat. Build by feel.


MetCon

For Time

3 Rounds

30 Alternating DB Snatch 50/35

15 burpee box jump overs

200m Run

18 min cap

8.2.18

Thursday

Skill

Handstand Walk


Active Recovery

25 minutes

25 foot handstand walk or 2 wall walks

50 double unders or 50 seconds struggle unders

5/side KB Windmill

500 meter row

5 shuffle shuttle run*

*1 normal run, 2 lateral, 1 karaoke, 1 backwards



15 minutes Mobilty Flow + Mashing