Friday 2017.01.20

Jan 19, 2017

Strength

Back Squat

Performance:  Wendler 5-3-1

• 75% x 5
• 85% x 3
• 95% x 1+

*Use a training max.*

Fitness:

• 3 x 1-3 @ 22X1

Conditioning

3 Sets:

Complete as many rounds as possible in 4:00 of:

• 7 Toes to Bar
• 7 Burpees
• 7 Calorie Row

2:00 Active Rest

Optional Independent Work

Every minute, on the minute, for 8:00:

1. Squat Cleans x 5 @ 70-80%
2. Max Double Unders in 30s

3 Sets

• 16 Alternating Pistols
• 8 Clean Grip Romanian Deadlifts
• 8-12 Calf Raises

Thursday 2017.01.19

Jan 18, 2017

Conditioning

From 0:00 – 6:00, complete as many rounds as possible of:

• 25 Double Unders
• 15 Wall Balls (20/14)
• 15 Calorie Row

From 6:00 – 9:00, complete as many reps as possible of:

• Muscle Ups

From 9:00 – 15:00, complete as many rounds as possible of:

• 3 Wall Walks
• 6 Chest to Bar Pull Ups
• 9 Calorie Row

Optional Independent Work

3 Sets:

• 5-10 Renegade Row per side
• 8 Dumbbell Overhead Tricep Extension
• 30m Kettlebell Waiter’s Walk per side

Wednesday 2017.01.18

Jan 17, 2017

Strength

Deadlift

Performance:  Wendler 5-3-1

• 70% x 3
• 80% x 3
• 90% x 3+

*Use a training max.*

Fitness:

• 3 x 2-4 @ 32X1

Conditioning

In 11:00, climb the ladder, adding 3 reps every round:

• Dumbbell Thrusters (35/25)
• Deadlifts @ 50% of 1 rep max
• Box Jumps (24/20)

Optional Independent Work

Complete as many rounds as possible in 8:00 of:

• 3 Power Snatch @ 70%
• 5 Burpees over the Bar

3 Sets:

• 40m Sled Push
• 40m Sled Pull
• 10 Ring Rows

Tuesday 2017.01.17

Jan 16, 2017

Strength

Every minute, on the minute, for 8:00:

• 2 Power Cleans @ 80%
• 4 Handstand Push Ups

Fitness:

• 2 Hang Power Cleans
• 4 Handstand Push Ups from a box

Conditioning

Complete as many rounds as possible in 20:00 of:

• 30m Kettlebell Farmer’s Walk
• 15 Calorie Bike or Row
• 10 Kettlebell Swings (70/53)
• 10 Plate Overhead Plate Lunges (5 each leg) (45/25)

Optional Independent Work

3 Sets:

• 1 1/4 Front Squats x 2
• False Grip Ring Pull Ups x 3-5
• Dumbbell Lateral Raise x 10-15

Monday 2017.01.16

Jan 15, 2017

Rev. Dr. Martin Luther King Jr. speaking. (Photo by Julian Wasser//Time Life Pictures/Getty Images)

We are running a normal schedule today.  We hope you enjoy your day off and have some time to come in and sweat with us.

Programming Note for the Week [Late Off-Season]: MetCons are still the biggest priority. Prioritize your workouts to spend the majority of your effort towards the conditioning. Workouts are being created to make you think more about pacing and strategy prior to starting. Try to come up with a gameplan prior to starting and use information about how the workout goes to plan future workouts. It would also be helpful to perform some foam rolling of the major muscle groups used during training (after training). There is less rest time between days and movements trained this month. This is to get used to specific movements we’ll see in the Open (Overhead squats, thrusters, wallballs). Gonna be a lot of squatting!

Fitness:

With a 20 minute continuously running clock…

Minutes 0-5:

• Work up to a 3 rep max touch and go snatch and then immediately drop the barbell weight by 50%

Minutes 5-10, AMRAP (as many rounds as possible) of:

•  10 Calorie Assault Bike
•  7 Toes to bar

Minutes 10-15 (ascending ladder 5-10-15-20-25 etc..) of:

• Pull-up
• Barbell Snatch or Kettlebell Swings (53/35)

Minutes 15-20, AMRAP of:

• 7 Pull Ups
• 7 Barbell Overhead Squats or Goblet Squats (53/35)

Performance:

With a 20 minute continuously running clock…

Minutes 0-5, complete AMRAP (as many rounds as possible) of:

• 10 Calorie Assault Bike
•  7 Toes to bar

Minutes 5-10:

• Work up to a 3 rep max touch and go snatch and then immediately drop the barbell weight by 50%

Minutes 10-15 (ascending ladder 5-10-15-20-25 etc..) of:

• Pull-up (Competitors: Chest to Bar Pull-up)
• Barbell Snatch

Minutes 15-20, AMRAP of:

• 7 Chest to Bar Pull-ups (Competitors: Muscle-ups)
• 7 Barbell Overhead Squats

Optional Independent Work

3 Sets:

• 3 Snatch Pull @100% of 1 rep max
• 2-3 Wall Walks (try to balance a handstand at the top of each rep)
• 8 Dumbbell Curl each arm