Friday 20200724

Warm-up

Warm-up (No Measure)

2:00 Bike/Row Increasing pace every :30

Into …

3 ROUNDS

10 PVC Pass Thru + Toe Touch*

10 Bootstrappers

10/10 Moose Antlers

*PVC Pass Thru + Toe Touch = PVC Pass Thru then reach for toes with hands in snatch grip on PVC Pipe

Strength

Power Snatch (1×3)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Power Snatch

*Start with Light weight at start of 15:00 build to Heavy. Reps do not need to be TNG.

(Score is Weight)

Workout

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Finisher

Metcon (No Measure)

FOR QUALITY

4:00 Max Hollow Hold*

*Every time you rest, complete 10 Alt. Single Leg V-Ups

(No Measure)

Thursday 20200723

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

“Simon Says”

RULE: When Simon Says, perform 5 reps of the movement

EXAMPLES: Up-Downs, Jumping Jacks, Air Squats, Inch Worms

OR

AMRAP x 5 MINUTES

5 Inch Worm + Push-Up

10 Alt Groiners

10 Slam Ball G2OH

20 Alt Lunges

Workout

Metcon (AMRAP – Reps)

EMOM x 30 MINUTES

MIN 1 – :50 Max Cal Bike

MIN 2 – :50 Max Hand Release Push-Ups

MIN 3 – :50 Max Slam Ball Russian Twists (Athlete Choice)

MIN 4 – :50 Max Slam Balls

MIN 5 – Rest

(Score is Reps)

Wednesday 20200722

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Ring Row (or DB Bent Over Row)

MIN 2 – :45 Alt Samson Lunge

MIN 3 – :45 Up-Down Step-Up

MIN 4 – :45 Hollow Rock

Skill

Metcon (No Measure)

EVERY 2:00 FOR 5 SETS…

2-4 Reps of Gymnastic Complex*

100m Jog

*1 Rep = 1 Strict Pull-Up + 2 Gymnastic Kip Swing + 1 Pull-Up or Chest to Bar Pull-Up

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

12 Pull-Ups

12 Box Jumps (20)

100m Run

-Rest 1:00-

AMRAP x 5 MINUTES

9 C2B Pull-Ups

9 Box Jumps (24/20)

75m Run

-Rest 1:00-

AMRAP x 5 MINUTES

6 Up-Down Pull-Ups

6 Box Jumps (30/24)

50m Run

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Back and Lats

(No Measure)

Tuesday 20200721

Warm-up

Warm-up (No Measure)

*Have barbells ready beforehand*

AMRAP x 4 MINUTES

10 Groiner + Twist

8 Cossack Squats

6 Burpee Broad Jump

Into…

3 SETS

5 Deadlifts

10 Elbow Punches

5 Front Squat

5 Strict Press

-Rest :20 b/t Sets-

Following the Warm-Up, go into your teaching of the Power Clean and Jerk.

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Complex

1 Clean Deadlift

+

1 Power Clean & Jerk*

*Build past workout weight. Reset position after Clean DL, does not need to be connected

(Score is Weight)

Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.

Monday 20200720

Warm-up

Warm-up (No Measure)

TABATA (:20 ON/ :10 OFF)

MOVT 1 – Air Squat

MOVT 2 – Up-Down

Into…

2 SETS

10 Alternating Groiners (with a reach to the sky)

:20 DB Front Rack Hold

10 Push-Ups to Down Dog (active press back & :01 hold)

*From here, move into a simple Squat prep session followed by your teaching…

Workout

Metcon (Time)

FOR TIME

100 DB Front Squats (50/35)|(35/20)

*Every minute including at 0:00, perform 5 Burpees

(Score is Time)

Finisher

Metcon (No Measure)

4 SETS FOR QUALITY

8/8 Single DB Around the Worlds

10 Slow Alt. Side Lunges

12 Slow Single DB Curls

(No Measure)