Nov
29
12:00 AM00:00

Wednesday 11.29.17

10m - Dynamics

Strength - 25m to establish:

  • 5RM Front Squat

Strength Part 2 - 5m to establish:

  • Max Strict CTB Pull Up

*Have athletes look at what they tested with previously. Most it was either strict CTB, Strict Pull Ups, or banded Strict Pull Ups. Hopefully they wrote down what they did and how many - if not, just have them test where they are capable of.

Metcon - Gymnastics Test - FT:

50 sHSPU (or 50 HSPU or 50 Push Ups or 50 elevated Ring Push Ups)

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Nov
25
12:00 AM00:00

Saturday 11.25.17

15m - Dynamics

Strength - 25m to complete 5 supersets:

  • 3 Pause Front Squats (SAME WEIGHT AS LAST WEEK)

  • CTB or Scaling Option - add 1 rep to last week

MetCon - 5m AMRAP:

4 Strict HSPU

4 Hang Power Cleans 155/105

*Athletes may scale with kipping hspu today.

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Nov
21
12:00 AM00:00

Tuesday 11.21.17

15m - Dynamics

“Coffland” - FT:

Accumulate 6m hang from the pull up bar

*Every break:

800m Run

30 Push Ups

*Ideally, this workout should take 3-4 sets. If an 800m run will take longer than 4:00, modify to a 400m.

**If athletes first hang is less than one minute, they will accumulate 4 minutes of hanging

**If athletes first hang is less than 30 seconds, they will accumulate 3 minutes of hanging

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Nov
18
12:00 AM00:00

Saturday 11.18.17

15m - Dynamics

10m - Muscle Up Drills

MetCon - 12m AMRAP:

3 Deadlifts 275/185

4 Muscle Ups (up to 2:1 CTB/PU)

5 Box Jumps 36”/28” (2x35lb plates for men, 1x45lb plate for women)

*These box jumps are meant to be explosive, challenging, and slower paced.

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Nov
8
5:00 AM05:00

Wednesday 11.8.17

15m - Dynamics
15m - Dynamics
Strength - 25m to complete 5 supersets:
3 Paused Front Squats at 5-15lbs over last week
Strict CTB - add one rep to exactly what you did last week!
Increase guide for sCTB - NO CHIN OVER PULL UPS ALLOWED THIS PROGRESSION:
Add 1 rep to each set of strict CTB
If you performed the modification last week:
5, 2s count CTB Negative (banded if necessary) + 5 CHALLENGING ring rows each set, 1s hold at top
Metcon - FT:
30 Calorie Row
30 Push-ups
400m Run

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Nov
7
5:30 AM05:30

Tuesday 11.7.17

15m - Dynamics
15m - HSW Drills
Metcon - 15m AMRAP:
50’ HSW
50’ Broad Jumps
50’ Walking Lunge
*We will go 25’ out and 25’ back. I will divide the room in half at 6am, and athletes will work from the wall (monster or black) to the cone, and back. 
*HSW - bear crawl for scale, or 4x wall walks. 
Mobility - Twisted Cross 90s. Puppy dog 1m

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Nov
6
7:30 AM07:30

Monday 11.6.17

10m - Dynamics

10m - Barbell Cycling

5m - WB Prep

Metcon - 14RFT (you go, I go):

7 Clean & Jerks 135/95 **Unbroken

14 WBS 20/14lbs to 10'

*20m time cap

*This workout is fast and unbroken. Come out hard, and hold on.

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Nov
3
12:00 PM12:00

Friday 11.3.17

15m - Dynamics

Strength - 25m to complete 4 supersets:

  • 4 Paused Front Squats at 5-15lbs over last week

  • Strict CTB - add one rep to exactly what you did last week!

Increase guide for sCTB - NO CHIN OVER PULL UPS ALLOWED THIS PROGRESSION:

  • Add 1 rep to each set of strict CTB

If you performed the modification last week:

  • 4, 2s count CTB Negative (banded if necessary) + 4 CHALLENGING ring rows each set, 1s hold at top

MetCon - 6m AMRAP:

5 Strict HSPU (or DB Strict Press)

10 Box Jump Overs 24”/20”

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Nov
1
12:00 PM12:00

Wednesday 11.1.17

15m - Dynamics

15m - Movement Prep (PC & Kip on the bars)

Metcon - 4 rounds of 3m on/1m off:

400m Run

*Max reps of <movement>

Round 1 - Ring Muscle Ups

Round 2 - Bar Facing Burpees

Round 3 - Power Cleans 135/95

Round 4 - TTB

*Score for the day is total reps.

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