Monday 04.12.21
Performance
A: Sumo Deadlift (3,3,3,3)
Coach’s Notes: Work to a heavy set of 3 by the last set.
Fitness
A: Double KB Sumo Deadlift (6,6,6,6,6)
Coach’s Notes: Use a challenging weight for all 5 sets.
A2: Metcon (Time)
4 Sets:
400m Run
Coach’s Notes: Record your slowest run out of the 4. Keep the speed up but keep the times consistent.
Performance
B: Metcon (Time)
For Time:
20-16-12-8-4
Wall Balls (30/20)
5-4-3-2-1
Ring Muscle-ups
Coach’s Notes: This one will be tough. Scale the Ring Muscle-ups to Bar Muscle-ups if you cannot ht this volume yet.
Fitness
B: Metcon (Time)
For Time:
20-16-12-8-4
Wall Balls (20/14)
5-4-3-2-1
Strict Pull-ups
Coach’s Notes: This one should be quick. Push the pace on the wall balls and get right to the pull-ups.
Modifications: Banded pull-ups or double the reps of Ring Rows.
Afterparty
C: Metcon (No Measure)
500m Easy Ski
500m Easy Row
Tuesday 04.13.21
A: Metcon (No Measure)
3 Sets not for time:
10 Lateral Box Step-ups (right side)
10 Lateral Box Step-ups (left side)
50m Single Arm Farmer’s Carry (right side)
50m Single Arm Farmer’s Carry (left side)
Coach’s Notes: lots of single side strength work. If the Step-ups are not challenging enough with bodyweight then add load with a barbell in he back rack.
B: Metcon (6 Rounds for time)
Complete a round Every 4:00 x 6 Rounds:
500m Ski or 1000m Echo Bike
*Alternate Machines Each round
Coach’s Notes: Record the time each interval takes.
Cool-down
C: Metcon (No Measure)
2 Sets:
100m Walk
30 deep squat stretch
Wednesday 04.14.21
Performance
A: “Golden Charm” (Performance) (Time)
For Time:
100 Double-unders
30 Deadlifts (155/105)
30 Hand Release Push-ups (ADV: 15 HSPU)
75 Double-unders
20 Deadlifts (185/125)
20 Hand Release Push-ups (ADV:10 HSPU)
50 Double-unders
10 Deadlifts (205/145)
10 Hand Release Push-ups (ADV: 5 HSPU)
Coach’s Notes: Last of the retest workouts.
Fitness
A: “Golden Charm” (Fitness) (Time)
For Time:
200 Single-unders
30 Russian Kettlebell Swings
30 Hand Release Push-ups
150 Single-unders
20 Russian Kettlebell Swings
20 Hand Release Push-ups
100 Single-unders
10 Russian Kettlebell Swings
10 Hand Release Push-ups
Coach’s Notes: Last of the retest workouts.
Afterparty
B: Metcon (No Measure)
Accumulate:
100 Sit-ups or 50 GHD Sit-ups
100 Banded Tricep Extensions
Coach’s Notes: Don’t Skip this today. Beach season is coming up!
Thursday 04.15.21
Performance
A: Back Squat (2 Reps Every 2:00 x 5 sets)
Coach’s Notes: Start at 70% of your 1RM and build to around 85-90%.
B: Metcon (AMRAP – Rounds and Reps)
AMRAPx16:00
Buy-in: 2000m Row or 1 Mile Run
9 Toes to Bar
7 Burpees to 6″ Target above reach
5 Hang Power Cleans (135/95)
Coach’s Notes: Score is rounds and reps completed not including the row or run.
Fitness
A: Back Squat (5 reps every 2:00 x 5 sets)
Coach’s Notes: Work on good depth and solid control of the barbell. Choose a weight you can move with control.
B: Metcon (AMRAP – Rounds and Reps)
AMRAPx16:00
Buy-in: 2000m Row or 1 Mile Run
9 V-ups
7 Burpees
5 KB Sumo Deadlift High Pull
Coach’s Notes: Score is rounds and reps completed not including the row or run. Choose a challenging weight for the KB SDHP.
Afterparty
C: Metcon (No Measure)
5:00 Easy on any machine
Friday 04.16.21
Performance
A: Hang Squat Snatch (3 Reps every 1:30 x 5 sets)
Coach’s Notes: Keep the weight between 75-85% of last week’s heaviest set of 3. Focus on technique.
Fitness
A: Metcon (Weight)
Complete a round every 1:30 x 5 sets:
8 Jumping Squats
8 Russian Kettlebell Swings
Coach’s Notes: Move through the 2 movements with speed. Record Heaviest KB weight.
Performance & Fitness
B: Metcon (No Measure)
EMOMx18:00
Interval 1: 10 Alternating DB Snatch
Interval 2: 8 Box Jumps
Interval 3: 45 seconds on any machine @ moderate pace
Coach’s Notes: Pick a weight and height for the box jumps that will be challenging for you.
Afterparty
C: Metcon (No Measure)
3 Sets:
1:00 Seated Forward Fold
30 second banded shoulder stretch each side
Saturday 04.17.21
Performance & Fitness
A: Metcon (AMRAP – Rounds and Reps)
In teams of 3:
AMRAPx33:00
5 Pull-ups
10 Push-ups
15 Air Squats
*Each team member will complete a full round before switching. After every 5th round completed all 3 team members will complete a 400m Run. Optional: 20#/14# Weight Vest.
Coach’s Notes: Record total rounds and reps completed. The runs will not count towards your score.
Afterparty
B: Metcon (No Measure)
400m Walk and Talk
