Monday 06.21.21
Performance
A: Bench Press (12:00- Build to 5RM)
Coach’s Notes: Work safely to a 5RM for the day.
Fitness
A: Bench Press (3 Sets: 10 reps)
Coach’s Notes: Keep the weight moderate.
Performance & Fitness
B: Metcon (4 Rounds for reps)
4 Rounds:
AMRAPx2:00
25/20 Calorie Row
Max rep DB Bench Press (50/35)
Rest 2:00
Coach’s Notes: Sprint the rower to buy as much time as possible for the bench press. Be safe when finishing up a set and setting the DBs down.
Afterparty
C: Metcon (No Measure)
2 sets:
1:30 Ski
:30 Banded shoulder stretch each side
Tuesday 06.22.21
Performance
A: “Phobos” (Performance) (Time)
For Time:
3 Rounds:
12 Toes to Bar
6 Clean and Jerks (115/75)
Directly into:
3 Rounds:
12 GHD Sit-ups
6 Snatches (115/75)
Advanced Option:
For Time:
3 Rounds:
12 Toes to Bar
6 Clean and Jerks (155/105)
Directly into:
3 Rounds:
6 Bar Muscle-ups
3 Snatches (155/105)
Fitness
A: “Phobos” (Fitness) (Time)
For Time:
3 Rounds:
24 Abmat Sit-ups
12 American Kettlebells Swings
Directly into:
3 Rounds:
240m Ski
12 KB Sumo Deadlift High Pulls
Afterparty
B: Metcon (No Measure)
4 Sets not for time:
15-25 Banded Bicep Curls
:30-1:00 Deep Squat Hold
Coach’s Notes: Don’t skip this.
Wednesday 06.23.21
Performance & Fitness
A: Back Squat (10 reps every 2:00 x 3 sets)
Coach’s Notes: keep the weight between 50-60% of your 1RM. The weight should not be very challenging. Aim for perfect technique. We will build up over the upcoming weeks.
Performance
B: Metcon (5 Rounds for time)
Complete a round every 4:00 x 5 sets
40 Double-unders
20 Wall Balls (20/14) ADV:30/20
10 Strict Pull-ups ADV: 5 Bar Muscle-ups
Fitness
B: Metcon (5 Rounds for time)
Complete a round every 4:00 x 5 Sets
80 Single-unders
20 Wall Balls
10 Strict pull-ups or Ring Rows
Afterparty
C: Metcon (No Measure)
2:00 Pigeon Stretch each side
3:00 Row
Thursday 06.24.21
Performance
A: 1 Push Press + 3 Push Jerks (1 Complex every 1:30 x 5 Sets)
Fitness
A: DB Push Press (8 Reps every 1:30 x 5 sets)
Coach’s Notes: Heavier than last week.
Performance & Fitness
B: Metcon (AMRAP – Rounds and Reps)
AMRAPx12:00
15 Calorie Echo Bike or 20 Calorie C2 Bike damper 10/7
12 DB Deadlifts
9 DB Push Press
6 DB Box Step-overs
Men’s Rx: 50#/hand
Women’s Rx: 35#/hand
Coach’s Notes: Move steady through this one. Work on being as efficient as possible on the DB cycling.
Afterparty
C: Metcon (No Measure)
5:00 easy on any machine
Friday 06.25.21
Performance
A: Metcon (Time)
For Time:
500m Row or Ski
10 Front Squats
500m Row or Ski
10 Front Squats
500m Row or Ski
10 Front Squats
500m Row or Ski
Men’s Rx: 165#
Women’s Rx: 115#
Coach’s Notes: Pace the Row or Ski so that you are moving fast but have enough energy to move through Front Squats Quickly.
Fitness
A: Metcon (Time)
For Time:
500m Row or Ski
15 Goblet Squats
500m Row or Ski
15 Goblet Squats
500m Row or Ski
15 Goblet Squats
500m Row or Ski
Coach’s Notes: Pick a challenging weight for the Goblet squats.
Afterparty
B: Metcon (No Measure)
2 Sets:
1:00 Butterfly Stretch
1:00 Seated Forward Fold
1:00 Saddle Stretch
Saturday 06.26.21
Performance
A: Metcon (Time)
“Maverick and Goose”
For time with a partner:
100 Calorie Echo Bike
50 Power Cleans (135/95)
50 Burpee Box Jump Overs (24/20)
50 Pull-ups (ADV:30 Bar Muscle-ups
100 Calorie Ski
50 Burpee Box Jump Overs (24/20)
50 Pull-ups (ADV: 30 Bar Muscle-ups
50 Power Cleans (135/95)
100 Calorie Row
50 Pull-ups (ADV: 30 Bar Muscle-ups)
50 Power Cleans (135/95)
50 Burpee Box Jump-overs
Coach’s Notes: Coach Victor programmed this fun and exciting workout for his last day. Don’t forget to thank him! We love you Coach Victor and we are going to miss you.
Fitness
A: Metcon (Time)
“Maverick and Goose”
For time with a partner:
100 Calorie Echo Bike
50 Ball Slams
50 Burpee Box Jump Overs
50 Pull-ups or Ring Rows
100 Calorie Ski
50 Burpee Box Jump Overs
50 Pull-ups or Ring Rows
50 Ball Slams
100 Calorie Row
50 Pull-ups or Ring Rows
50 Ball Slams
50 Burpee Box Jump-overs
Afterparty
C: Metcon (No Measure)
400m Walk and Talk
