Monday 02.22.21
Performance
A: Metcon (5 Rounds for time)
Complete a round every 3:00 x 5 sets:
100m Run
4 Front Squats (from the floor)
*start at 65% of your 1RM
Coach’s Notes: This is part of a progression. This workout is building off of Monday’s workout 2 weeks ago. Squat Clean the first rep for your first squat. You can build up in weight but don’t sacrifice form. Record heaviest weight and time for each round.
B: Metcon (Time)
For Time:
40 Bar Facing Burpees
20 Deadlifts (225/155)
Coach’s Notes: This workout is not necessarily a sprint but the pace should be fast. Make sure your focus is on keeping a tight midline on the deadlifts.
Fitness
A: Metcon (5 Rounds for time)
Complete a round every 3:00 x 5 sets:
100m Run
12 Goblet Squats
Coach’s Notes: Run hard and choose a challenging weight for your Goblet Squats that still allow you to have good depth on each rep.
B: Metcon (Time)
For Time:
40 Burpees
40 Russian Kettlebell Swings
Coach’s Notes: Pick a weight for the KB that’s challenging. Keep the pace fast on this one.
Afterparty
C: Metcon (No Measure)
3:00 Row
2:00 Seated Straddle
Tuesday 02.23.21
Performance & Fitness
A: Metcon (No Measure)
Accumulate:
20-40 Handstand push-ups or Pike Push-ups
50-75 Abmat Sit-ups or GHD Sit-ups
Coach’s Notes: Break up the work however you like. HSPU can be Strict or Kipping. Feel free to do a mix between GHD and regular sit-ups.
Performance
B: Metcon (3 Rounds for calories)
Every 6:00 x 3 Rounds:
75m Farmer’s Carry (70/53)
50 Double-unders
25 Wall Balls (20/14)
Max Calorie Echo Bike or Standing C2 Bike in remaining time
*No rest between rounds
Coach’s Notes: Record total Calories. Move through the first three movements at a decent pace and try and hold a tough pace on the bike. Put a note in the comment section if you did the Echo Bike or the standing C2 Bike.
Fitness
B: Metcon (3 Rounds for calories)
Every 6:00 x 3 Rounds:
75m Farmer’s Carry
100 Single-unders
25 Wall Balls
Max Calorie Bike in remaining time
*No rest between rounds
Coach’s Notes: Weights for the Carries and Wall Balls should be moderate. The bike does not need to be standing if you choose the C2. Record total calories.
Afterparty
C: Metcon (No Measure)
2 Sets:
25 Banded Tricep push-downs
1:00 Couch Stretch each leg
Wednesday 02.24.21
Performance
A: Push Jerk (4,4,4,4)
Coach’s Notes: Start at a moderate weight and build up.
B: Metcon (AMRAP – Rounds and Reps)
AMRAPx10:00
25 Foot Walking Lunge
8 Double DB Power Cleans (50/35)
25 Foot Walking Lunge
8 Toes to Bar
Coach’s Notes: Lunges are with bodyweight. Each 5 feet completed on the lunge is 1 rep.
Fitness
A: Push Jerk (7,7,7)
Coach’s notes: Start with a light weight. If it feels good add some weight each round.
B: Metcon (AMRAP – Rounds and Reps)
AMRAPx10:00
25 Foot Walking Lunge
8 Double DB Power Cleans
25 Foot Walking Lunge
8 Lying Leg Lifts
Coach’s Notes: Pick a weight for the Power Cleans that can be done unbroken. For the lying leg lifts hold a post and tap the post with your feet.
Afterparty
C: Metcon (Time)
Accumulate:
2:00- 4:00 Sorenson Hold
Thursday 02.25.21
Performance & Fitness
A: Metcon (Time)
For Time:
500m Row or Ski
15 Burpee Box Jump Overs (24/20)
500m Row or Ski
15 Burpee Box Jump Overs (24/20)
500m Row or Ski
15 Burpee Box Jump Overs (24/20)
500m Row and Ski
Coach’s Notes: Find a solid pace and settle in. Work on controlling your breathing during the BBJO.
Modifications: Stack plates as a lower box and/or step overs instead of jump.
Afterparty
B: Metcon (No Measure)
3 sets:
1:00 easy on any machine
:30 Saddle Stretch
Friday 02.26.21
Performance
A: Squat Snatch (3,2,2,1,1,)
Coach’s Notes: We are continuing to build up off of the last couple weeks. Do not build to a max a the end. Work technique.
B: Metcon (AMRAP – Rounds and Reps)
3 Sets:
AMRAPx5:00
5 Pull-ups
10 Push-ups
15 Air Squats
Rest 2:00
Coach’s Notes: Start from you left off after the rest. For the Push-ups to be Rx the chest must touch the ground and thighs and knees cannot touch.
Fitness
A: Metcon (No Measure)
5 Sets:
4 Tall Box Jumps
8 Double DB Snatch
Rest 1:30
Coach’s Notes: Challenge yourself with the heighth of the box.
B: Metcon (AMRAP – Rounds and Reps)
3 Sets:
AMRAPx5:00
5 Ring Rows
10 Hand Release Push-ups
15 Air Squats
Rest 2:00
Coach’s Notes: Start from where you left off after each rest.
Afterparty
C: Metcon (No Measure)
2 Sets:
1:30 Bike
20 Banded Bicep Curls
Saturday 02.27.21
Performance & Fitness
A: Metcon (Time)
For Time in teams of 3:
300 Calorie Bike, Ski or Row
150 Devil’s Press (35/20) ADV:50/35)
Coach’s Notes: 1 person works at a time. You may switch at any point. Be smart when choosing the DP weight.
Afterparty
B: Metcon (No Measure)
400m Walk and Talk
