Monday 09.13.21
Performance
A: Power Clean (15:00- Build to heavy single)
Coach’s Notes: Focus on technique first.
Fitness
A: Metcon (No Measure)
4 Sets:
20-40 Second Sorenson Hold
5 Box Jumps
Coach’s Notes: Focus on being fast and explosive on the Box Jumps.
Performance
B: Metcon (Time)
8 Rounds for time:
200m Run
8 Pull-ups (ADV: 4 Bar Muscle-ups)
1 Power Clean @80% of Part A
Coach’s Notes: Make sure to stay tight and focus on moving the barbell with good technique especially under fatigue.
Fitness
B: Metcon (Time)
8 Rounds for time:
200m Run
8 Ring Rows
8 Kettlebell Swings
Afterparty
C: Metcon (No Measure)
3:00 easy on any machine
2:00 Seated Forward Fold
Tuesday 09.14.21
Performance
A: Back Squat (3 reps every 2:00 x 3 Sets)
Coach’s Notes: Keep the weights between 75-85% of your 1RM. Don’t Go Heavier.
Fitness
A: Back Squat (8 reps every 2:00 x 3 Sets)
Performance & Fitness
B: Metcon (AMRAP – Rounds and Reps)
4 Sets:
AMRAPx3:00
3 Wall Balls (20/14)
20 Double-unders (scale: 40 Singles)
*Add 3 Wall Balls every round
Rest 1:30
Coach’s Notes: Start from where you left off after the rest period. The doubleunder number stays the same. Record completed rounds and reps into the incomplete round.
Afterparty
C: Metcon (No Measure)
3 Sets:
2:00 Bike
30 Second Saddle stretch
Wednesday 09.15.21
Performance & Fitness
A1: Standing Single Arm DB Press (4 Sets: 10 reps each arm)
Coach’s Notes: Start with a lught DB and work up to a 10 RM by your last set. Start with your weaker arm first. Use the same weight on both sides.
A2: Metcon (Time)
4 Sets:
500m Row
*record slowest interval
Coach’s Notes: Hold your fastest sustainable pace.
B: Metcon (No Measure)
Core Work
Accumulate:
50-75 GHD Sit-ups or 75-100 Sit-ups
50-100 Push-ups
Afterparty
C: Metcon (No Measure)
2 Sets:
1:30 Ski
30 second banded shoulder stretch each side
Thursday 09.16.21
Performance & Fitness
A: Metcon (2 Rounds for reps)
AMRAPx15:00
1000m C2 Bike
20 Alternating Box Step-ups (24/20)
Rest 5:00
AMRAPx15:00
500m Ski
50m Farmer’s Carry (70/53)
Coach’s Notes: Long workouts today. Hold a steady but tough pace the entire time.
Afterparty
B: Metcon (No Measure)
Accumulate 2:00 Couch Stretch each side
Friday 09.17.21
Performance
A: Deadlift (6 Sets: 1 Rep)
Coach’s Notes: Build to a heavy single by the last set. Don’t work to a true max. We will work on this movement during this cycle.
Fitness
A: Deadlift (4 Sets: 10 Reps)
Coach’s Notes: Keep the back flat and control the weight back to the ground.
Performance
B: Metcon (Time)
For Time:
50 Single Arm DB Hang Clean and Jerk (50/35)
50 Toes to Bar
50 Burpees to 6″ target
Coach’s Notes: Switch sides on the c&J after every 5 reps.
Fitness
B: Metcon (Time)
For time:
50 Single Arm DB Hang Clean and Jerk
50 Sit-ups
50 Burpees to 6″ Target
Afterparty
C: Metcon (No Measure)
3 sets:
1:00 easy on any machine
30 second Butterfly stretch
Saturday 09.18.21
Performance
A: Metcon (Time)
For time with a partner:
40 Snatch (95/65)
1000m Run
30 Snatch (135/95)
1000m Run
20 Snatch (165/115)
1000m Run
10 Snatch (185/125)
Coach’s Notes: Split the work however. Be smart when deciding to do this Rx or to make modifications. Scale the weight if needed.
Fitness
A: Metcon (Time)
For time with a partner:
30 Devil’s Press
1000m Run
30 Devil’s Press
1000m Run
30 Devil’s Press
1000m Run
30 Devil’s Press
Men’s Rx: 35#
Women’s Rx: 20#
Afterparty
B: Metcon (No Measure)
400m Walk and Talk
