May
23

"The Man Who Sold the World"

020_emerald_may_planks

Context: Practice

Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause (3 second pause at the knee) squat clean + squat clean (80-90% effort). Or perform 2 sets on the minute for 5 minutes at 50-60%.

Metabolic Conditioning: “The Man Who Sold the World

           For time. Health: 4 rounds, Performance/Athletic: 5 rounds

4 squat cleans (Health: 45#/65#, Athletic: 65#/95#, Performance: 95#/135#), power clean to front squat acceptable

8 ring push-up

100m bumper plate farmer carry (Health: 25lb dumbbells, Athletic: 15#/25#, Performance: 25#/45#)

16 burpees

Scaling Guide: 15 – 21 minutes, about 4 min per round. Scale Up: 105#/155# bar

May
22

"Legolas Greenleaf"

027_emerald_may_mindflex

Context:  Competition

Strength: 6 x 3 Power Snatch (6 sets of 3 reps, same weight across, approximately 90 – 100% of max power snatch)

Super Set: 6 x 5 Half Kneeling Single Arm DB Shoulder Press (6 sets of 5 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “Legolas Greenleaf”

6 minute AMRAP (as many rounds as possible)

8 Left hand dumbbell Power Snatch (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)

30’ Left Hand dumbbell Overhead Lunge (Same)

8 Right Hand dumbbell Power Snatch (Same)

30’ Right Hand dumbbell Overhead Lunge (Same)

100m Sprint

Scaling Guide: 2.5 – 5 rounds, about 1:45 per round

Optional ‘Cash Out’: Max rounds of “Cindy” in 5 min (use a weight vest if you’d like)

May
20

"Drop it Like It’s Hot"

018_emerald_may_stretch

Context: Practice

Skill Practice Warm Up: Spend 6 minutes working on kipping drills geared toward pull ups, chest to bar pull ups, and bar muscle ups.

Metabolic Conditioning: Drop it Like It’s Hot

For time

800m run

Then 5 rounds:

15 toes-to-bar (Health: 20 sit ups)

80′ single arm overhead kettlebell walk (Health: 18#/26#, Athletic: 26#/35#, Performance: 35#/53#)

15 muscle cleans (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#)

15 push press (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#)

Then:

800m run

Scaling Guide: 20 – 27 minutes, 3 – 4.5 min for the runs and about 2:45 per round in the middle. Scale Up: 70/53lb kb and 135/85lb bar.

Team Option: With a partner, 800m run together, 30 toes to bar split as desired, both do OH kb carry together, 30 muscle cleans and 30 push press, split as desired. 800m run together. Scaling Guide: 25 – 32 minutes.

May
19

"I am Groot"

028_emerald_may_pull ups

Context: Competition

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (60-80% of max squat) 2 rep pause front squat (pause at the bottom for 3 seconds), or do 4 reps on the minute for 6 minutes (40-60-%)

Metabolic Conditioning:I am Groot

4 rounds for time.

10 front squats (Health: 45#/65#, Athletic: 65#/95#, Performance: 95#/135#)

40′ bear crawl

30 single arm kettlebell swings (Health: 18#/26#, Athletic: 26#/35#, Performance: 35#/53#)

40′ bear crawl

20 wall ball (Health: 8#-9ft/10#-10ft, Athletic: 10#-9ft/14#-10ft, Performance: 14#-9ft/20#-10ft)

1 min rest

Scaling Guide: 18 – 24 minutes, about 5 minutes per round including the rest. Scale Up: 105#/155# bar, 20′ handstand walk instead of the 40′ bear crawls.

May
18

"Eleanor"

010_emerald_may_crossflex

Context: Mental Toughness

Skill Practice Warm Up: 3 rounds of Cindy, tagging a partner in after each round.

Strength: 7×2 Power Snatch (7 sets of 2 reps, same weight across, approximately 90 – 100% of max power snatch)

Super Set: 7×4 Half Kneeling Single Arm DB Shoulder Press (7 sets of 4 reps, “across,” scale to the same challenge).

Metabolic Conditioning:Eleanor

6 minute AMRAP (as many rounds for time)

8 Deadlift (Health: 45#/65#, Athletic: 65#/85#, Performance: 85#/135#)

6 Hang Power cleans (same)

4 Overhead squat (same/same/front squat)

Scaling Guide: 3.5-7 rounds, about 1:15 per round. Scale Up: 95#/155# (esp. if you did 7/8 rounds last time!)

Optional ‘Cash Out’: max calorie row or airbike, 4 minutes

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