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A. Warm Up
2-3 Sets Row 150 5 Burpees 25 Double unders 5 Single arm kettlebell swings at light weight. B1. Front Squat - 4x2-3 (Superset) B2. Back Squat (AMRAP 30 seconds) Try to stay on the same clock as a class. 30s AMRAP Back Squat with same weight as the front squat. Rest 30s before part B3 B3. Weighted Pull Ups (3-5 reps) Repeat B1-B3 a total of 4 times. Start a new round every 4-5 minutes. C. Metcon (Time) For Time: 15 DB Thrusters 15 Burpees 15 DB Hang Squat Cleans 12 Burpees 15 DB Front Squat 9 Burpees Due to a limited number of DB's, we will remain flexible with weight section. Just make sure its a challenge to finish and each DB movement shouldn't be done unbroken except for the front squats. 50/35 would be RX Plus 40/25 RX and scaled will vary based on experience.
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A. Warm Up
Spend 2-3 Minutes jumping rope. Practice double unders toward the end of that time. Then: Foam foll lats and upper back for 2 minutes. 3 Rounds (NFT) 20s Hang From pull-ups bar 10 Band Passes 10 PVC overhead squats 5 Push Ups 10 Hollow Rocks 10 Kip Swings B. Overhead Squat (3-3-2-2) Only add weight if technique allows. Coaches will be very strict on range of motion and technique standards. C. Metcon (Time) For Time: 9-7-5 Overhead Squat 5-3-1 Rope Climbs RX+ 115/75 RX 95/65 Scaled is lighter load or Goblet Squat Rest 5 minutes before Part D D. Metcon (Calories) 3 Sets: 5 Hang Power Snatches 8/6 Unbroken Pullups 15s A/B for max calories rest 2-3 minutes between efforts. Weights are the same as part C A. Warm Up
1 Lap Run 5 Pullups 10 Pushups 15 Squats 20 Situps 1 Lap Run x 2 -After the above General Warmup, grab a barbell and perform 5 reps of each: Deadlifts Muscle Cleans Front Squats Thrusters Push Press Split Jerk B. Metcon (Weight) Every Minute on the Minute for 10: Power Clean Push Press Split Jerk Build in weight across all sets C. Metcon (Time) For Time: RX+ 30-20-10 Hand Stand Pushups (Kipping or strict) Toes To Bar RX 20-15-10 Handstand Push ups Toes to bar Scaled 25-20-15 Push-ups or L-sit DB Press Hanging leg raise D. Metcon (Weight) 2-3 Rounds: 20 Band Pull-aparts 15 Skull Crushers A. Warm Up
7 Minutes of Line Drills then Clean Review. B. Metcon (Weight) Every 2 Minutes for 10 (5 Sets) Pause Clean (2 seconds at knees) Squat Clean Go heavy, build in weight across sets. .C. Front Squat (2-2-2@80-85%) D. Metcon (AMRAP - Reps) EMOM x 10 RX+ Odd: 3 Hang Squat Cleans @135/95 Even: 1-2 Muscle Ups RX Odd: 3-5 Hang Squat Cleans @ 115/75 Even: (M) 6-8 Strict Pulls (W) 3-5 Strict Pulls Scaled Odd: 5 Hang Squat Cleans @ 75/55 Even: 2-3 Negative Pull-ups or 8 Inverted Rows Count Total Pull-ups or muscle ups E. Metcon (4 rounds for distance) Every 2 minutes for 8: Row 15 Seconds all out for max meters *Set rower intervals to ensure accurate count. A. Warm Up
Complete the following: 10 Normal Stance Squats 5 Burpees 10 Wide stance squats 5 Power cleans with empty bar 10 Narrow stance squats 5 Front squats with empty bar 10 offset squats (Right leg in front, toes out) 5 Push press with empty bar 10 offset squats (left leg in front) 5 Push jerks Then begin warming up front squats B. Front Squats (Every 2 minutes for 8: 1 rep) We only have 4 sets, so make them count. Before time starts, you should be at about 85+% of your current 1 rep max. Beginners: Perform 4 sets of 8 to build up the necessary volume to handle max loads in the future. C. Metcon (Weight) EMOM x 8 Power Clean Push Jerk Build across all sets D. Metcon (4 rounds for time) 4 Sets at tough effort: 5 Squat cleans 5 Burpee Pullups 100m Sprint Rest 2 minutes between sets For the run: This will be an out and back. We want you to use the straightaway to gain some good speed and push yourself on the run. RX+ 155/105 Chest to bar RX 135/95 Pullups Scaled Lighter weight from the hang if needed Burpees A. Warm Up
7 Minutes of game 7-10 minutes of set-up and movement specific warmup. B. Five Alive 5 sets each for time: 15 Wall Balls 15 Box Jump Step downs 50 Double Unders 15 Kettlebell Swings 15 Burpees 15 Hang Power Snatches Rest 2 minutes between each round RX 20/14 24/20 50 Double Unders 24/16 75/55 Scale the loads if needed. A. Warm Up
Line drills with emphasis on hamstings and posterior chain. Then: 3 Rounds Not for time: 3/3 Single leg deadlift (with kettlebell if able 4-6 Toes to bar or hanging leg raises 10 Cals on Assault bike B. Deadlift (Find a New 1 RM) No more than 7 heavy singles above 85%. Beginners: Every 3 minutes for 15; perform 10 deadlifts at light to moderate weight. C. 50 Toes-to-Bar (T2B) For time: 50 Toes to Bar* Scaled is 100 Ab-mat situps *Every time you break: 15 Double unders D. Assault Bike Assault bike 1 mile for the fellas, .7 miles for the ladies. A. Warm Up
2-3 Sets Row 150 20 Double Unders Run 1 Lap 5-10 Pushups Then a running drill and skill warmup B. Metcon (No Measure) Spend 10-12 minutes making up something you missed from Monday, Tuesday or Wednesday. C. Triple Double (Time) For Time: Row 2k 200 Double Under 2 Laps run (800m loop) Scaled is 1000m Row, 100 dubs or 200 singles and a 1 lap run A. Warm Up
Run 2 laps 10m Ostrich Walk 10-20s Hollow Rock Run 1 Lap 10 Muscle Cleans 10 Front Squats Run 1 Lap 10 Hang Power Cleans 10-20s Hang From the bar Review power cleans B. Power Clean (Find your 1 RM) C. Metcon (Time) 3 Rounds for time: 25 Kettlbell swing 25 Burpees RX+ 32/24 RX 24/16 Scaled 20/12 A. Warm Up
8-10 Minute warm-up with emphasis on shoulders and hips. (Coaches choice) B1. Shoulder Press (Start a new round every 3 Minutes ) 5-4-3-2-1 B2. Weighted Pull Up (Building to a heavy single) 5-4-3-2-1 C. Cindy 20 Minute AMRAP of: 5 Pull Ups 10 Push Ups 15 Air Squats Scaled: 5 Jumping Pullups 10 Scaled pushups (Choose most effective) |
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April 2018
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