Monday 01.17.22
Performance & Fitness
A: Back Squat (6 Sets: 2 Reps)
Coach’s Notes: Pause for 2 full seconds in the bottom of the first squat on each rep. Normal tempo on the second rep. Build in weight.
B: Metcon (Time)
For Time:
50 Calorie Row
25 Thrusters (95/65)
Coach’s Notes: This is a shorter workout. Push the pace.
Afterparty
C: Metcon (No Measure)
2:00 Couch Stretch each side
Tuesday 01.18.21
Performance & Fitness
A1: Bench Press (10, 8, 6, 4)
Coach’s Notes: Build in weight.
A2: Chest Supported DB Row (4 Sets: 8 Reps)
Coach’s Notes: Pause for 1 full second at the top of each rep.
Performance
B: Metcon (AMRAP – Rounds and Reps)
AMRAPx12:00
10 Chest to Bar Pull-ups
25′ HS Walk
10 Box Jumps (24/20)
25′ HS Walk
Fitness
D: Metcon (AMRAP – Rounds and Reps)
AMRAPx12:00
10 Ring Rows
10 Hand Release Push-ups
10 Alternating Box Step-ups
10 Hand Release Push-ups
Afterparty
C: Metcon (No Measure)
2 Sets:
2:00 Ski
10 Scorpions
Wednesday 01.19.21
Performance
A: 3 Snatch Grip Deadlift + 2 Hang Squat Snatch + 1 OHS (1 Complex every 2:00 x 4 Sets)
Coach’s Notes: Build up in weight but make sure the focus is on technique first.
Fitness
A: Barbell Hip Thrust (6 Reps Every 2:00 x 4 Sets)
Performance & Fitness
B: Metcon (3 Rounds for time)
Complete a round every 3:00 x 5 Rounds:
200m Run
20 Alternating DB Snatch (55/40)
Afterparty
C: Metcon (No Measure)
3 sets:
:30 banded shoulder stretch each side
1:00 on any machine
Thursday 01.20.21
Performance & Fitness
A: Metcon (5 Rounds for calories)
Complete a round every 5:00 x 5 Rounds:
100m Farmer’s Carry (53/35)
25 KBS (53/35)
Max Calorie Bike, Ski or Row in remaining time
Coach’s Notes: Record Calories each round. There is no rest between rounds. This will be 25:00 of work so pace accordingly.
Afterparty
B: Metcon (No Measure)
5:00 Cool-down on any machine
Friday 01.21.21
Performance
A: Deadlift + Squat Clean + Hang Squat Clean + Jerk (15:00- Build to a max)
Coach’s Notes: Build to a max in this complex for the day.
Fitness
A: Front Squat (4 Sets: 8 reps)
Coach’s Notes: Build to an 8RM by the last set.
Performance
B: Metcon (AMRAP – Rounds and Reps)
AMRAPx15:00
45 Double-unders
15 Wall Balls (20/14)
3 Power Cleans (185/125)
Fitness
B: Metcon (AMRAP – Rounds and Reps)
AMRAPx15:00
90 Single-unders
15 Wall Balls
10 Kettlebell Swings
Afterparty
C: Metcon (No Measure)
3 Sets:
Row 1:00
:30 Calve stretch on wall each side
Saturday 01.22.21
Performance & Fitness
A: Metcon (AMRAP – Rounds and Reps)
In teams of 3:
AMRAPx30:00
120 Calorie Echo Bike
120 Burpees
120 Sit-ups or Toes to Bar
Coach’s Notes: 1 person works at a time. Switch at any point.
Afterparty
B: Metcon (No Measure)
400m Walk and Talk
