Sunday, October 14th, 2018Monday 10/15-Sunday 10/21
Monday: Skill work: Toes To Bar EMOM 10: 11 Toes To Bar Level 2: 9 Toes To Bar Level 3: 7 Toes To Bar Level 4: 5 Toes To Bars *Increase what you did on week 1 by 1 rep if you completed all 10 rounds. For example if you were able to complete 6 every minute for 10 minutes, increase to 7 every minute on the minute. If you were unable to complete 6 for 10 minutes week one, that should now be the goal. Metcon: For Time: 15 Dumbell Clean And Jerk (50/35) 75 Double Unders 12 Dumbell Clean And Jerk 75 Double Unders 9 Dumbell Clean And Jerk 75 Double Unders 6 Dumbell Clean And Jerk 75 Double Unders 3 Dumbell Clean And Jerk 75 Double Unders *Level 2: 50 Double Unders *The Double Unders Shouldn’t take you more than 1:15 to get them done, scale accordingly. *The Dumbell Clean And Jerk is meant to be heavy
HIIT: EMOM 30: Minute 1: Max Air Squats Minute 2: Max Sumo Deadlift High Pull Minute 3: Max Double/Sungle Unders Minute 4: Max Devil Press Minute 5: Rest *When selecting a weight for the devils press , it should be a weight you can move for the full minute *As for the kettle bell sumo deadlift high pull, the weight should also be light. *We want you guys moving the full minute for all of these movements.
Tuesday: Olympic Lifting: Every 2 Minutes For 10 Minutes: 1 Clean +1 Front Squat + 1 Jerk
Metcon 5 Rounds For Time: 5 Bar Muscle Up 10 Push Jerk 15 Front Squat Level 2: 3 Bar Muscle Ups Level 3: 2 Bar Muscle Ups Level 4: 5 Chest To Bar Pull Ups Level 5: 5 Pull ups *Today we are building to a heavy complex, the jerk will most likely limit us on how much weight we move today. I want to see everyone split jerking, not push jerking. * As for the workout, the push jerk will decide how much weight we use, they should most likely be unbroken or 2 sets, so medium to light weight. The front squats should get hard but should be considered light.
HIIT: On A 3:00 Minute Clock 1 Minute Wall Sit 25 American Swings Max Goblet squats Rest 1 Minute X4 45 Seconds Of Ground Plate To Over Head 15 Seconds Off 45 Seconds Of Leg Lifts 15 Seconds Off 45 Seconds Of Burpees 15 Seconds Off x3 *Make sure the American swing is light, my goal for everyone is to try and hold on unbroken every time you pick it up! * The Swing will decide how heavy you go for the goblet squat.
Wednesday Metcon EMOM 8: 7/5 Calorie Row 7 renegade row (50/35) *In the Same Minutes *Renegade rows must be unbroken, aim to finish every round at 45 seconds Rest 2 Minutes EMOM 8: 7/5 Calorie Bike 10/7 Push Up *In The Same Minute *This will be tough, push ups need to be unbroken, so if you have to go to your knees, do so. Rest 2 Minute Death By Burpees Minute 1: 10 Burpees Minute 2: 11 Burpees Minute 3: 12 Burpees Minute 4: 13 Burpees Minute 5: 14 Burpees Minute 6: 15 Burpees Minute 7: 16 Burpees Minute 8: 17 Burpees *The Goal here is to try and keep this on the minute for as long as possible. Once you can’t hold it, make it an AMRAP for the remaining time.
HIIT: EMOM 32: 1)Calories On The Bike 2) Push Ups 3)Touch and Go slam Balls 4) Rest 5) Calories On the Row 6) Push Press 7) Plank March 8) Rest x4 *Every minute is for max reps. *This EMOM is separated into 2 pieces by having a rest at minute 4. This will drive intensity.
Thursday Skill Work: Toes To Bar 3-5 strict Toes To Bar + 20 Hanging high knees x5 Metcon On A Clock Set to 3:30: Run 400 Meters Max Back Squats (185/125) Rest 1 Minute X4 *Look to get roughly 10 Back squats every time you pick up the bar. Move on the run as fast as you can. *The bar will be on the floor and you will clean and press it over head and then rack it on your back. *If your not sure how heavy to go, it should be around 60% of your 1 rep max, maybe more for some, maybe less for others but this is a rough estimate.
HIIT: On A 2:00 Minute Clock: Run 200 Meters 9 Front Squat Max Dumbell power clean Rest 1 Minute On A 2 Minute Clock: Bike 15/12 Calories Max Mountain Climbers Rest 1 Minute On A 2:00 Minute Clock: 20 Squat Thrusts Max Jumping Lunges Rest 1 Minute x3 *Every Movement before the max movement should take around 1 minute, this way your performing the max reo movement for one minute. *For example: the bike should take one minute and then you should be doing 1 minute of mountain climbers. *3 workouts combined into 1, the rest once again will drive intensity.
Friday Metcon Every 4:30 Complete: 15 Thrusters (95/65) 12 Chest To bar Pull Up 9 Power Snatch (95/65) x5 *Complete the full round and then rest for the remaining time. *Goal is to be consistent with your round times, don’t try and sprint as fast as you can the first round. *The Power Snatch will decide what weight you use for this workout. *Both the thruster and the power snatch are meant to be light and could be unbroken. *If you can’t do the chest to bars in two sets. scale to pull ups. Active Life Recovery
HIIT: 8 Minute AMRAP: 8 Jumping Pull up 16 Hand To Hand Swing Rest 1 Minute 8 Minute AMRAP: 10 Thrusters 20 Ab Matt Sit up Rest 1 Minute 8 Minute AMRAP: 10 Floor Press 20 Dumbell Russian Twist
Saturday With A Partner! Every 8 Minutes Perform: 1)40 Calorie Row+ 100 Sumo Deadlift High Pull (115/75) 2)40 Calorie Bike + 80 Burpees 3)40 Calorie Row + 80 DUmbell Step Up (35/20) 4)40 Calorie Bike + 150 American Swings *You will complete each station one time and the goal is to finish everything within 7 minutes. *Reps are split evenly *7 Minute Cap on each round
HIIT: With A Partner 0-13 Row 2k Meters With Time Remaining Partner 1 Is Completing max Wall Balls Partner 2 Is Completing Max box Jumps *Once Partner 1 completes 15 wall ball, you switch Rest 2 Minutes 14-27 Bike 120/90 Calories With Time Remaining AMRAP: 8 Bicep Curls 8 Burpees *Relay Style Rest 2 Minutes Core Finisher 100 Partner Plank Wall Ball Passes
Sunday Endurance With A Patner! From 0-10 Run 1200 Meters With Time Remaining Max Calorie Bike Rest 1 Minute From 11-21 600 Combined Double Unders (7 Minute Cap) Max Calorie Bike Rest 1 Minute From 22-32 Row 1750/1500 Meters Max Calorie Bike *Score Is Total Calorie On The Bike