Dec
14

"Back in Black"

Context:  Competition – Average score of the girls against average score of the boys each class. Closest team to 13 minutes (under or over) wins.

Skill Practice Warm Up: Every 90s: 1 pause power clean, 1 squat clean, 1 front squat. Keep adding weight if you can for 6 rounds

Metabolic Conditioning:Back in Black

For time – 3 rounds

5 power cleans (Health: 55#/75#, Athletic: 75#/105#, Performance: 105#/155#)

10 toes-to-bar

200m sprint, or 2 rounds of 30 double unders, 3 burpees, or ½ mile airdye

5 power cleans (same)

10 toes-to-bar

200m sprint, or 2 rounds of 30 double unders, 3 burpees, or ½ mile airdye

1-minute rest

Scaling Guide: 10-18 minutes, about 5 min per round including rest.

Coaching Tips: Do fast and small sets if you know that grip is going to be an issue.  Singles on the power cleans and the toes-to-bar early may save your hands (remember that ‘ripping’ your hands is a NO GO, and you’ll have to stop the workout if it happens).  Really push yourself on the sprints – these will be where you have the most room to gain ground.

Optional ‘Cash Out’ or Hypertrophy: 16 suitcase lunge steps, 30 cal row, 4 rounds, OR 3 sets of 12 close grip chin ups in a super set with 15 loaded hip extensions

Dec
13

"Repel Boarders"

Context: Practice – When to lower a heavy bar to the shoulders, and when to drop

Strength: 6×3 push press (6 sets of 3 reps, same weight across, 75-85% of max)

Super Set: 6×5 single leg dumbbell deadlift (6 sets of 5 reps on each side, same challenge with all sets)

Metabolic Conditioning: “Repel Boarders”

In 7 minutes

500m row

1 min rest

Max rounds with the remaining time

6 dumbbell thrusters -two hand (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)

12 single arm dumbbell hang power snatch (same)

40′ broad jump

Scaling Guide: 3 – 5 rounds, about 1:10 per round after the row. Scale Up: 35/50lb db and 12 thrusters per round.

Coaching Tips: Row this as a max effort 500 to get a recent score on this benchmark. You will not be fully recovered for the rest, but you should still be able to do the first round unbroken. Remember to use lots of hip drive on the thrusters. For the db hang power snatches, switch arms as desired and pull hard so that you don’t have to press out at the top (saving the shoulders for thrusters in later rounds).

Optional ‘Cash Out’ or Hypertrophy: 10 ring rows, 15 Russian kb swings, 4 rounds, OR 3 sets of 12 single arm ring rows in a super set with 15 loaded glute bridges

Dec
12

"Hot Pants"

Context: Practice – Overhead carries, shoulder mobility, and hip mobility

Skill Practice Warm Up: Spend 10 minutes working up to a challenging overhead carry 20′ out and 20′ back (with dbs or a barbell).

Metabolic Conditioning: “Hot Pants”

Every 4 minutes for 6 cycles. Record time for each cycle.

10 back squats (Health: 45#/65#, Athletic: 65#/95#, Performance: 95#/135#) or 13 with Dumbbells (Health: 15lb / Athletic: 30lb*/ Performance: 45lb)

40′ walking lunge

15 chest-to-bar pull-ups* (Health: band assisted)

80′ overhead dumbbell carry -two hand- (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)

Scaling Guide: 2:30-3:30 per round. Scale Up: 105/155lb back squat, 80′ overhead carry AND 80′ farmer carry every cycle.

Coaching Tips: Plan on using a weight you can do the back squats unbroken. Use a high bar technique and keep the torso vertical. Do not push off the legs during the lunges. Break up the chest to bars often to save the grip for later rounds. Only do the overhead carry if you can lock out your arms. Do single arm carries or farmer carries otherwise.

Dec
11

"Burnt Rubber"

Context:  Competition – Why being thoroughly warmed up before a short metcon is important.

Skill Practice Warm Up: Spend 8 minutes working on kipping drills, focusing on kipping pull ups, chest to bars, and muscle ups.

Strength: 3-3-3-3-3-3 Power or squat snatch (6 sets of 3 reps, adding load each set if possible)

Super Set: Super set with 10-15 hollow rocks or bird dogs

Metabolic Conditioning: “Burnt Rubber”

For Time 12-9-6-3 reps

Power Snatch (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#) or 15-12-9-6 Heavy American Kb swings (35/53*/70)

Burpee

GAME CHANGER: From minute 5 to minute 8 (‘Performance’ only), row for Calories.  Log your time and how many calories you got.

Scaling Guide: 3 – 8 minutes not including the ‘Game Changer’

Coaching Tips: Make sure you are good and warmed up for this one!  There is no time to ‘settle in’ since this one should be short for most people. Get through the 12s at a decent pace but keep it somewhat under control.  After you finish the 12 burpees, see how fast you can go for the last few rounds. If you finish in under 8 minutes, and you did the workout at the ‘Performance’ load, you have the option to row from minute 5 to minute 8. For example, if you finish in 4 minutes, you have to wait until min 5.  If you finish in 7:30, you will only have 30s to get to a rower and get some reps in. Log your ‘official’ score, but for comparing to your buddies, you can subtract one second for each calorie rowed.

Optional ‘Cash Out’ or Hypertrophy: 100m farmer carry, 10 db power snatches, 5 minutes, OR 3 sets of 15 db curls in a super set with 15-30 GHD sit ups

Dec
10

"Hot Gristle"

Context: Practice – Pacing when doing minute intervals

Skill Practice Warm Up: Spend 8 minutes working up to a moderate push jerk (75-85%) or perform 4 reps on the minute for 5 minutes (45-55%) from the floor.

Strength: 7×2 push press (7 sets of 2 reps, same weight across, 75-85% of max)

Super Set: 7×4 single leg dumbbell deadlift (7 sets of 4 reps on each side, same challenge with all sets)

Metabolic Conditioning: “Hot Gristle“

For reps. 3 rounds

3 rounds: 40s of work 20s of rest

Push press (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#) or with dumbbells (Health: 15lb, Athletic: 30lb*, Performance: 45lb)

Bent over row (same) or with dumbbells (same)

Heavy Russian swings (Health: 26#/35#, Athletic: 35#/53#, Performance: 53#/70#)

Scaling Guide: 100 – 180 reps, about 50 reps per round. Scale Up: 75/115lb bar, 70/88lb kb

Coaching Tips: Go for big sets on the first and last round. Try to do each as an unbroken set, but pausing in the rack/hold position. Keep the hips snappy with the push press. Do not kip the bent over row. Russian swings only need to go to eyeball height (no higher).

Optional ‘Cash Out’ or Hypertrophy: 10 toes to bar, 15 wall ball, 4 rounds, OR 3 sets of 15 single arm bench press in a super set of 15 Jones squats’

1 2 3 231

WP Facebook Auto Publish Powered By : XYZScripts.com