15m - Dynamics
10m - Snatch Prep
10m - Establish a heavy single snatch for the day
*This is a short window. We are using it to establish a number for the workout afterwards.
FT:
20 Snatches (any style) 205/125 (or 75% of max for the day)
20 Muscle Ups (30 pull-ups/CTB/jumping PU)
*10m time cap
15m - Dynamics
15m - Movement Prep
Metcon - 12m AMRAP
30 Box Overs 24”/20”
30 WBS 30/20lbs to 10’/9’
30 TTB
Lunges
Grip & Accessory - 3 Rounds Not For Time:
100’ Plate Pinches (wall to wall and back)
1m Plank (with weight)
15m - Dynamics
30m of 1m on/1m off:
Rowing for Cals
The goal is to increase intensity every 5 rounds (15 rounds total), but to be consistent during those 5.
15m - Dynamics
10m - Movement Prep
Metcon - 14m AMRAP:
400m Run
5 DB Snatch R
5 DB Thrusters R
5 DB Snatch L
5 DB Thrusters L
*Rx is 50/35
15m - Dynamics
The format - 25m to complete:
7 sets each day:
Set 1 - 5 reps at 81%, 5 strict pull ups
Set 2 - 3 reps at 85%, 5 strict dips
Set 3 - 1 rep at 94%, 5 strict pull ups
Set 4 - 1 rep at 94%, 5 strict dips
Set 5 - 1 rep at 94%, 5 strict pull ups
Set 6 - 3 reps at 85%, 5 strict dips
Set 7 - 5 reps at 81%, 5 strict pull ups
*Add weight to the gymnastics if possible.
*It should only take 3 sets to reach 81%% of your 1RM for your first working set, so each day athletes will have 20-25 minutes to complete the strength work. The gymnastics are performed as a superset, immediately after each set of front squats.
Metcon - FT:
40 Calorie Row
35 Burpees
30 Pistols (Alt)
15m - Dynamics
5m - RDL movement pre
Strength - 15m to complete:
5-5-5-5-5 RDL, athletes may ascend over sets
*For the RDL, the athlete will deadlift the bar to the hip (overhand grip), and the reps start from there. The bar will not touch the ground between reps - they will descend as low as they can with perfect positioning and tension, and squeeze back up.
Metcon - 4RFT:
50 Double Unders
20 HSPU
5 Power Cleans at 70% of 1RM Clean
*12m time cap
Saturday - Running Intervals
15m - Dynamics
10m - OHS Prep
5 Rounds, 3m on/2m off:
400m Run
8 OHS 185/125
Max Burpees over the Bar remaining time
Friday - Gymnastics
15m - Dynamics
10m - Squat Clean Prep
10m - Gymnastics Prep (no specific MU drills today)
14m AMRAP:
2 Squat Cleans @ 75%
6 Muscle Ups (1:1 CTB/PU/RR)
2 Squat Cleans @ 75%
12 sHSPU (kipping, DB Press, Push Ups)
Thursday - Monostructural
15m - Dynamics
Complete 6 sets with exactly 2m rest:
500m Row
*The goal is consistent but challenging efforts.
Wednesday - Odd & Skill
15m - Dynamics
Accessory - Every 2m for 4 sets:
90s Plank (or max effort)
5m - Kipping Drills
10m AMRAP:
16 Alt. DB Snatch 50/35
8 TTB
Mobility - 5m saddle
Tuesday - Strength Week 2
15m - Dynamics
The format - 25m to complete:
7 sets each day:
Set 1 - 5 reps at 78%, 5 strict pull ups
Set 2 - 3 reps at 82.5%, 5 strict dips
Set 3 - 1 rep at 92%, 5 strict pull ups
Set 4 - 1 rep at 92%, 5 strict dips
Set 5 - 1 rep at 92%, 5 strict pull ups
Set 6 - 3 reps at 82.5%, 5 strict dips
Set 7 - 5 reps at 78%, 5 strict pull ups
*Add weight to the gymnastics if possible.
*It should only take 2-3 sets to reach 75% of your 1RM for your first working set, so each day athletes will have 20-25 minutes to complete the strength work. The gymnastics are performed as a superset, immediately after each set of front squats.
MetCon - 6m amrap:
4 Thrusters 95/65
5 Bar Facing Burpees
Monday - Barbell Bonanza
15m - Dynamics
15m - Barbell Cycling Review
MetCon - 3RFT:
45 Double Unders
15 Deadlift
12 HPC
9 Shoulder to Overhead
*Rx is 155/105
**Time cap 12m.
Mobility - Forearm Stretch 90s. Seated Straddle 3m. Twisted Cross 90s/side.
15m - Dynamics
10m - C&J Prep, quick thruster review
On a running clock:
0-8:00 Infinity Ladder:
1/2/3/4/5... C&J 185/125
8 Box Jump Overs 24”/20” after each set
8:00-15:00:
Establish a heavy 3 rep thruster from the floor
Mobility - Standing Straddle 1m. Seated Straddle 3m.
15m - Dynamics
10m - Movement Prep
MetCon - 10m amrap:
10 OH DB Lunge Steps, alt legs (5 right arm, 5 left arm)
10 1 Dumbbell Deadlifts (5R arm, 5L arm)
5 Ring Muscle Ups
*Rx is 75/50. 1 Dumbbell for each movement.
*The DB OH Lunges will be done with 1 dumbbell, just like seen at regionals.
15m - Dynamics
10 Rounds - 1m on/1m off:
Assault Bike for Cals
Mobility - Meditate upon what just happened
15m - Dynamics
10m - Movement prep (mostly power snatch review)
FT:
100/80 Cals Rowing
75 WBS 20/14lb
50 TTB
25 Power Snatch 135/95
*Get waves of the workout started by 30m after. Athletes may start immediately when a rower becomes available.
15m - Dynamics
New Strength Progression! Here is how it is going to work, folks...first off:
The format - 25m to complete:
7 sets each day:
Set 1 - 5 reps at 75%, 5 strict pull ups
Set 2 - 3 reps at 80%, 5 strict dips
Set 3 - 1 rep at 90%, 5 strict pull ups
Set 4 - 1 rep at 90%, 5 strict dips
Set 5 - 1 rep at 90%, 5 strict pull ups
Set 6 - 3 reps at 80%, 5 strict dips
Set 7 - 5 reps at 75%, 5 strict pull ups
*It should only take 2-3 sets to reach 75% of your 1RM for your first working set, so each day athletes will have 20-25 minutes to complete the strength work. The gymnastics are performed as a superset, immediately after each set of front squats.
The Progression:
The Front Squat percentages (aka weights) will increase each week, and they will be prescribed by me. I will release them each week, and athletes will follow them to a tee. Use fractionals if you like, otherwise, round down.
The Gymnastics volume will stay the same, but athletes will make the movement more challenging by either adding weight or changing their scale (see below). If 5 strict pull-ups is very manageable, I would highly encourage athletes to do strict CTB, adding weight when possible.
The Scaling:
Strict Pull-Ups - we will use foot assisted, CTB pull-ups on your squat bar rack, with a 2s negative. Same number of reps. If athletes have 1-2 strict pull-ups, they may perform those first few reps on their squat bar with their feet off the ground, and drop the foot for assistance when necessary. Athletes will increase the difficulty of this exercise each week by feel, using less foot assistance.
Strict Ring Dips - we will set up multiple 30” boxes for athletes to use for box dips. Feet will go behind the athlete and provide assistance if necessary - same deal as the pull ups, if they can perform a few reps with their feet off the ground (or all 5) go for it! Ensure full range of motion here. Very crucial.
MetCon - 5m AMRAP:
100 Double Unders buy in
40 Air Squats
Max Burpees remaining time
15m - Dynamics
10m - Kipping HSPU Clinic
4 rounds of 3m on/2m off (18m clock):
400m Run
15 HSPU (modified with push ups or dumbbell push presses)
Max KBS remaining time 32kg/24kg
Mobility - Twisted Cross 90s/side. Saddle Pose 3m. Puppy Dog Pose 1m.
15m- Dynamics
10m - Movement Prep
Working in 3 person teams, AMRAP for 15m:
P1 - 20 WBS (pacer)
P2 - Farmers Carry Hold
P3 - Max Box Jump Overs 24”/20”
15m - Dynamics
10m - Snatch Prep
15m - Establish a heavy complex:
2 Hang Squat Snatch + 2 OHS
MetCon - 5m AMRAP:
3 OHS @ 75% of max complex
25 Double Unders
15m - Dynamics
Warm-Up - 5m slow row to loosen up yesterday’s deadlifts!
1m at 20 SPM, 1m at 22 SPM, 1m at 24 SPM, 1m at 26 SPM, 1m at 28 SPM.
Conditioning - 4 sets with 1:1 rest:
50/40 Calorie Assault Bike
15m - Dynamics
10m - Deadlift Prep
4 Rounds of 4m AMRAP/2m rest:
600m Run
15 Deadlifts 275/185 (~65% of 1RM Deadlift)
Max sHSPU remaining time
**For the 600m run, athletes will run out the driveway and stay on the RIGHT hand side of the road. They will run to the front door of Friedman Electric (also on the right side) - it’s just past Found.
15m - Dynamics
5m - Front Squat Prep
20m - Establish a 1RM Front Squat
5m - Establish a Max set of strict pull-ups and a max set of strict dips.
*For the max strict movements, athletes will pair up and judge each other to hold each other accountable for full ROM, and no lower body assistance.
**If athletes cannot do a strict pull-up or strict ring dip, they will use a band/s for the strict pull-ups, and perform push-ups instead of ring dips for the testing. I will include details for the strength progression piece of it later.
MetCon - FT:
500m Row
15m - Dynamics
MetCon - FT:
30-20-10
TTB
Burpees
Air Squats
*For larger classes, start athletes in waves so there isn’t crazy crowding for the first set of TTB.
**12m time cap
Mobility - Seated Straddle 3m. Saddle 3m. Twisted Cross 1m/side.