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~ New Years Day – The workout of the day will be 108 sun salutations with Heather at 11:00. Come move and groove!
~ January 2nd – Back to normal schedule.
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108 Sun Salutations!
Lets move and groove!!
Happy New Year!
– Strength: Week 1 of Floor Press. For the next 3-weeks we’ll be using slightly heavier weights so these don’t necessarily have to be ”fast” but there should be little hesistation. Control the eccentric on each rep. JM Presses should be challenging for all sets.
– Metcon: Metcon #1 should be high-effort, 90-95% effort. You should be able to complete all snatches UB.
Metcon #2 should be ”low effort” and more of an ”accessory” type piece.
– 1ST FOUR SETS Close Grip
– LAST FOUR SETS Medium Grip
https://www.youtube.com/watch?v=tZzvM72HyZE
4 RFT:
15 Power Snatch (75, 55)
15 Burpees Over the Bar
Rx+:(95, 65)
L3: (65, 45)
L2: (55, 35)
L1: (10 Alt. DB Snatch) (10 Regular Burpees)
9:00 Cap
Rest until recovered then,
5 Rounds of:
15 Inverted Rows
*If you’re able to use two ropes do so.
100 Ft. Double OH KB Carry or 50 ft. Yoke Carry
Rest 60s.
100/80
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~ New Years Eve – 8:45 and 1:00pm only.
~ New Years Day – The workout of the day will be 108 sun salutations with Heather at 11:00. Come move and groove!
~ January 2nd – Back to normal schedule.
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– Metcon: Come up with the best strategy to hit a max load in 8 minutes as well as a good strategy to split the AMRAP work. Your scaling choice should allow for sets of 10 on thrusters and sets of 5 on pull-ups. How you divide rowing will be the difference maker.
Partner up and perform 200m Row each.
Then grab a barbell and each athlete complete:
8 Thrusters
8 Pull-ups
8 S20H
*Add weight
6 Thrusters
6 Pull-ups
6 S20H
*Add weight
4 Thrusters
4 Pull-ups
4 S20H
*Put bar in rack
Warm-up Thrusters from the rack building to roughly 50% performing sets of 1.
*Between sets make sure pull-up are warm and scaling is ready to go.
With a running clock:
0:00-8:00
Max Thruster from a Rack.
*Total load from both athletes
10:00-35:00 AMRAP of:
Row 2018 Meters
100 Thrusters (95, 65)
100 Pull-ups
Rx+:(115, 75) (C2B Pull-ups)
L3: (75, 55)
L2: (65, 45) (Band Assisted Pull-ups)
L1: (55, 35) (Ring Rows)
– Metcon: Today’s workout should be fun, but very strategy oriented. For max #1 the aim should be to hit a PR.
Part #2, you should be able to find a consistent 75% effort for the entire 20 minutes breaking thrusters and C2B as needed so you are NOT stopped in your tracks.
For part #3, you’re intentionally going to be pre-fatigued but give this your best effort as if it was an Open WOD.
Here is the format for today. There will be scores for each section that you may enter, but follow the time lines given here.
With a running clock:
0:00-8:00
1 Rep Max Thruster from a Rack.
*Total load from both athletes
10:00-30:00 AMRAP:
30 Calorie Row
20 C2B Pull-ups
10 Thrusters (135, 95)
30:00-38:00
1 Rep Max Power Clean + Jerk
Score your own here, but mark you and your partners total in your notes.
10:00-30:00 AMRAP:
30 Calorie Row
20 C2B Pull-ups
10 Thrusters (135, 95)
Split work in half, but in any scheme you want.
Score your own, but mark you and your partner total in the notes.
https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be
40-70 reps per set.
– Metcon: Today the goal is to come up with a plan that allows you and your partner to work evenly for the entire 20 minutes of total work there is in this workout. KBS/Curtis P should be very light today. If there is any question, go lighter than you think. Score = total reps.
AMRAP 7 of:
10 Wallballs
10 Russian KB Swings
10 Front Rack Lunges (5 each)
*20s Pigeon Pose on each side after each round (on a box or the floor)
then
Warm-up Curtis P’s
Then,
Spend the next 7 Minutes setting up, finishing warming up, and getting ready to start the Metcon
5 Rounds with a partner:
60s of Max Rep Wallballs (20, 14)
60s of Max Rep KBS (53, 35)
60s of Max Reps Curtis P’s (95, 65)
60s of Max Calories Rower or Bike or Ski Erg
60s of Rest
L3: (75, 55)
L2: (14, 10) (35, 25) (65, 45)
L1: (10, 8) (35, 25 Rus. Swing) (55, 35)
*Make up an “extra credit” session you missed from this week
– Metcon: The goal for today is long + moderate effort work. This should challenge you to sustain a tough pace (around 75-80%) for the entire workout, but not to the level where you are crossing your ANT. Your HR should be higher than that of ”recovery” work most likely around 140-160. Record your total distance completed.
60 Minute
Max distance Row or Cals on Bike
15UB wall balls every 6th minute. 30/20# 10′
Test: Today we are performing a max set of burpees in 60s.
– Skill: After our ”test” we’ll spend 10 minutes on ONE Gymnastics weakness of your choice. This work should be 100% skill based.
– Metcon: Use 50% of your max test (if you got 20 reps use 10) for the Metcon today for all rounds. All intervals should be executed with no issue
Get thoroughly warm for burpee test. 10 minutes coaches choice
60 seconds max burpees
10 minutes GOAT work.
Continue dialing in the skill you’ve been working on the past few weeks.
EMOM 20:
Minute 1: Burpees: 50% of Max Set for all rounds
Minute 2: 100 Ft. each Single Arm Front Rack Carry (53, 35)
Minute 3: 10/6 Strict Chin-ups
Minute 4: 15 SDHP (95, 65)
Rx+: (Ring Pull-ups x 12/8 in place of strict chin-ups)
L3: (75, 55)
L2: (65, 45) (Band Assisted Chin-ups)
L1: (55, 35) (15 Double DB Bent-over Rows in place of Strict Chin-ups)
– Strength: Much like Saturday the focus today is on Upper-body strength work.
https://www.youtube.com/watch?v=jk4Lu4VOmXA
Place to have bar 3-4″ above chest.
https://www.youtube.com/watch?v=rs05AtccEhg
Hand and knee on bench. Twist torso slightly to ensure full thoracic engagement. Control down.
https://www.youtube.com/watch?v=s6AwvLjHYtM
https://www.youtube.com/watch?v=G9MNJJoIrWc
Strength: Today is week of 1 Paused Front Squat percentage work. You’ll see this work for the next 3 weeks with varying loading parameters. All sets should be fast up even with the 1 ONE THOUSAND pause.
– Metcon: Today’s Open WOD is a nasty couplet that you need to really pace correctly to avoid redlining. Snatches should be light. Have a plan to break these up early. Effort should be at 85-90%
Grab a PVC and complete:
10 Around the World
10 Pass Thru
10 Overhead Squats
10 Hang Muscle Snatch
10 Overhead Squats
– Take 4 sets to build to 75% before starting the clock
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Or, RX+=Open 16.3
Score below
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be
– Strength: Week 2 of Speed work. All sets should be smooth/fast.
– Metcon: Today you’ll be performing 2 open workouts with only 6 minutes in between. Give 14.1 your all with a goal beating your previous score by 10 reps, but know that 16.3 you will be fatigued from 14.1, this is by design. Use this level of pre-fatigue to down-regulate your pace being more mindful of your breathing/rest intervals.
Every 90 seconds. Reset each rep
Parallel
With a running clock
14.1
rest 6 minutes
16.3
Enter scores in places below
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
At 16 minute marker next open.
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
