Apr
22

"Filthy!"

029_yellow_april_box jumps

Context:  Competition

Metabolic Conditioning: “Filthy Fifty“, “Dirty Thirty”, OR Team Filthy

For time

50 Box jumps (Health: 8″/12”, Athletic:12″/20″, Performance: 20″/24”)

50 Jumping pull-ups

50 Kettlebell swings (Health: 18#, Athletic: 18#/26#, Performance: 26#/35#)

Walking Lunge 50 steps

50 Knees-to-elbows

50 Push press (Health: 15#/22#, Athletic: 22#/33#, Performance: 33#/45#)

50 Hip extensions (Med ball good mornings)

50 Wall balls (Health: 8#-9ft/10#-10ft, Athletic: 10#-9ft/14#-10ft, Performance: 14#-9ft/20#-10ft)

50 Burpees

50 Double unders

TEAM VERSION: 100 reps of each movement, one person working at a time until the burpees and double unders (both people working at the same time, but still 100 reps of each)

Scaling Guide: 35 minute cutoff, scale accordingly

Apr
21

"Crooked Launch"

031_yellow_april_lunges

Context: Practice

Strength: 1-1-1-1-1-1-1 back or box squat – TEST (7 sets of 1 rep, increase weight with each set to max)

Metabolic Conditioning: “Crooked Launch”

For time

Row (Health: 600m/800m, Athletic: 800m/1000m, Performance: 1000m/1200m)

then 3 rounds for time

80′ kettlebell suitcase carry (20′ out and back two times) (Health: 18#/26#, Athletic: 26#/35#, Performance: 35#/53#)

10 left single arm kettlebell swings (same)

10 right single arm kettlebell swings (same)

10 goblet squats (same)

Scaling Guide: 8 – 11 minutes, about 3:30 for the row, then 2:00 per round

Optional ‘Cash Out’: 16 suitcase lunge steps, 30s plank, 100m run, 4 min.

Apr
20

"Smoke Two"

021_yellow_april_boxes dips

Context: Practice

Skill Practice Warm Up: Spend 8 minutes working up to a challenging push press (80-90%) out of the rack, or do 4 reps on the minute for 5 minutes (50-60%)

Metabolic Conditioning: “Smoke Two

For Time. 4 Rounds

8 hang power snatch (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#)

10 shoulder press (same)

12 bumper plate burpees (Health: 10#/15#, Athletic: 15#/25#, Performance: 25#/45#)

600m run – OR 6 rounds of 20′ (6m) out and back ‘shuttle’ run (no line touch) x 3, 5 burpees

Scaling Guide: 20 – 28 min, about 6 min per round. Scale Up: 85#/135# bar.

Apr
19

"Vodka on the Rocks"

015_yellow_april_back straight

Context: Mental Toughness

Skill Practice Warm Up: Spend 6 minutes working up to a max effort set of strict pull ups, and/or perform one set of max kipping pull ups in 60s.

Metabolic Conditioning: “Vodka on the Rocks”

10 minute AMRAP (As many rounds as possible)

6 Dumbbell Thrusters (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)

12 ‘heavy’ Russian Kettlebell Swings (Health: 26#/35#, Athletic: 35#/53#, Performance: 53#/70#)

Scaling Guide: 4-8 rounds

Apr
18

"Bottoms Up"

009_yellow_april_mindflex

Context: Practice

Skill Practice Warm Up: Each minute on the minute for 5 minutes, perform 8-12 strict toes to bar (or progression).

Strength: 7×2 Power Snatch (7 sets of 2 reps, same weight across, approximately 65 – 75% of max snatch)

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

Metabolic Conditioning:Bottoms Up

12 minute AMRAP (as many reps as possible)

10 Burpees

25 Double Unders

Scaling Guide: 6 – 11 rounds, about 1:30 per round.

Optional ‘Cash Out’: 4 min max cal row

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