Thursday 131218

AMRAP 30:

20 Pullups

500m Row

30 Pushups

120 Double Unders

50 Squats

.7mi Assault Bike

GEAR: 2.5


Extra Work: Prehab Circuit 2

EMOM 12, alternating: 

a) Row 0:45 @ 6 

b) 5 Kettlebell Clean + 5 Kettlebell Snatch, left 

c) 5 Kettlebell Clean + 5 Kettlebell Snatch, right 

d) 50' Dual Kettlebell Overhead Carry  KB clean/kb snatch - done with lighter KBs, putting emphasis on pulling the elbows high and maintain a snappy turn over 

Notes Kettlebell Clean/Snatch: Light weight, focus on pulling the elbow high and keeping a snappy turnover.

Tuesday 111218

Clean & Jerk

2RM, then 90%x2x2

Notes Athletes should keep their hands on the bar for the duration of the set, but should not touch-and-go at floor.


For Time:

10 Clean and Jerk, 135#/95#

20 Clean and Jerk, 115#/75#

30 Clean and Jerk, 95#/65#

TIMECAP: 6:00

GEAR: 2.5


Extra Work: Prehab Circuit 1

EMOM 12, alternating: 

a) Assault Bike 0:45 @ 6 

b) Squat Flow 

c) 100' Power Skip 

d) 12 Hollow Rocks 

Notes Power Skip: Focus on driving the knee up and working for height and distance.

 

Monday 101218

Gymnastics Skills:

Handstand Pushup: 

-Level 1: Handstand Pushup Negative, 5x3 (target: 0:10/rep) 

-Level 2: Knees-to-Elbows Handstand Pushup, 5x5 

-Level 3: Quick Kip Handstand Pushup, 5x5 

Pistol: 

-Level 1: Static Pistol, 5/side (target: 0:30 hold)

-Level 2: Paused Pistol, 5x5/side (0:03 pause at bottom) 

-Level 3: Pistol, 5x5/side 


On a 2:00 Clock:

21/15 Calorie Row

Max Toes-to-Bar in Remaining Time

Repeat for a total of five cycles, resting 2:00 between cycles.

GEAR: 2.5


Extra Work: Back Squat

4x3, use 75-80% of last week's 6x2

Notes If an athlete did not perform last weeks back squats (Day 5), they should perform that workout here instead.

Thursday 061218

Push Jerk

3RM, then 90%x3x2


On a 2:30 Clock:

10 Single Arm Dumbbell Thrusters, 50#/35#, left

10 Single Arm Dumbbell Thrusters, 50#/35#, right

Max Double Unders in Remaining Time

Repeat for a total of four cycles, resting 2:30 between cycles.

GEAR: 3


Extra Work: Strict Press

3-3-3-3-3

Athletes build over the first four sets to a near maximal weight, leaving one good rep in the tank. Use 95% of that weight for the remaining set.

Wednesday 051218

Romanian Deadlift

6-6-6-6-6

Athletes build over the first four sets to a near maximal weight, leaving one good rep in the tank. Use 95% of that weight for the remaining set.


4 Rounds For Time:

750m/700m Row

30 Russian Kettlebell Swings, 32kg/24kg

TIMECAP: 20:00

GEAR: 2.5


Extra Work: Prehab Circuit 4

3 Sets for Quality: 

Row 1:00 @ 6 

Triplanar Samson, 0:10/position 

5 Bulgarian Split Squats/leg 

5 Cossack Squats/leg 

Tuesday 041218

Gymnastics Skills Progressions

Muscle-Up: 

-Level 1: Hollow Rock Muscle-Up, 5x(3+1)x1-3 

-Level 2: Tap Swing + Muscle-Up, 5x(2+1)x1-3 

-Level 3: Muscle-Up, 5 x 1-2 reps from failure 

OR 

Chest-to-Bar Pullup/Pullup: 

-Level 1: Chest-to-Bar + Tap Swing, 5x(2+1)x5 

-Level 2: Strict + Kipping Chest-to-Bar, 5x(1+1)x5 

-Level 3: Shoulder Width Chest-to-Bar, 5x5 

AND 

Handstand Walk: 

-Level 1: Controlled Wall Reach, 5x5 

-Level 2: 2-4 Step Controlled Wall Reach, 5x5 

-Level 3: Target Number HS Walk (coach sets target number of steps), 5 sets


5 Rounds For Time:

10 Ring Dips

20 One Legged Squats, alternating

TIMECAP: 9:00

GEAR: 2.5


Extra Work: Assault Bike

Warm-Up:

6:00, escalating intensity every 1:30

Rest 2:00-3:00

10 Sets:

1:00 near max effort

1:00 easy

Monday 031218

Snatch

2RM, then 90%x2x2


As Far As Possible in 15 Minutes:

2 Burpee Box Jump Overs, 30"/24"

2 Overhead Squats, 115#/75#

2 Sit-Ups, feet anchored

4 Burpee Box Jump Overs

4 Overhead Squats

4 Sit-Ups

6/6/6, 8/8/8, etc

GEAR: 2.5


Extra Work: Prehab Circuit 2

EMOM 12, alternating: 

a) Row 0:45 @ 6 

b) 5 Kettlebell Clean + 5 Kettlebell Snatch, left 

c) 5 Kettlebell Clean + 5 Kettlebell Snatch, right 

d) 50' Dual Kettlebell Overhead Carry