Jun
24

"Sweet Breeze"

031_periwinkle_june_bands triceps

Context: Practice

Strength: 2-2-2-2-2-2-2 Squat Snatch (7 sets of 2 reps, increase weight with each set to max)

Super Set: 4-4-4-4-4-4-4 single arm ring row (4 on each arm is 1 set, 7 sets of 4)

Metabolic Conditioning: “Sweet Breeze”

7 minute AMRAP (as many rounds as possible)

12 burpees

6 dumbbell clusters (aka squat clean thrusters) – must hit full hip extension – (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)

TEAM VERSION: 18 burpees, split as desired. 12 clusters, split as desired. In 9 minutes

Scaling Guide: 3 – 5 rounds, Scale Up: 35#/53# KB

Optional ‘Cash Out’: 60s plank, 25 cal row, 5 min

Jun
23

"Baseline"

026_periwinkle_june_cleans

Context: Competition

Strength: 7 x 2 Push Jerk or Split Jerk (2 sets of 2 reps, same weight across, approximately 80 – 90% of max jerk). Video Here.

Super Set: 7 x 4 Dumbbell Split Squat (7sets of 4 reps, “across,” scale to the same challenge as the main lift). Video Here.

Metabolic Conditioning: “Baseline”

For time.

500m row

40 air squats

30 abmat sit-ups

20 push-ups

10 kipping pull-ups

Scaling Guide: 4 – 8 minutes. Scale Up: 2 rounds (record only the first round)

Coaching Tips: The row can make or break this workout. Pace the row so that you have to break up the air squats into sets of 10 or more for a set or two. You will ‘catch your wind’ on the sit-ups, but the push-ups will be challenging. Make sure these push-ups are ‘legit’ and that you aren’t coming off of your thighs.

Optional ‘Cash Out’: 15 Russian kb swings, 200m run, 3 rounds

Jun
22

"The One That I Want"

029_periwinkle_june_wall balls

Context: Practice

Skill Practice Warm Up: Spend 8 min on kipping drills focused on kipping pull ups and/or bar muscle ups.

Metabolic Conditioning: “The One That I Want

For time. 5 rounds for time (Health: 4 rounds)

Muscle-ups (Health: 8 jumping chest to bar pull ups + 8 ring push ups / Athletic: 1/2, Performance: 2/4 reps)

12 thrusters (Health: 45#/55#, Athletic: 55#/75#, Performance: 75#/115#)

12 Left /12 Right single arm kettlebell swing (Health: 18#/26#, Athletic: 26#/35#, Performance: 35#/53#)

12 clean & jerk (same)

1 min rest

Scaling Guide: 20 – 30 min, about 5 min per round including rest. Scale Up: 4/8 muscle ups and 85#/135# barbell

Jun
21

"Angel’s Landing"

027_periwinkle_june_ghd

Context:  Practice

Skill Practice Warm Up: Perform 3 sets of L-sits on the rings or paralettes. Use a variation that will get you 10-30s per set.

Strength: 1-1-1-1-1-1-1 Front Squat (7 sets of 1 rep, increase weight with each set to max) – test for next strength focus

Metabolic Conditioning: Angel’s Landing

For time.

15 back squats (Health: 55#/75#, Athletic: 75#/105#, Performance: 105#/155#)

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

800m run sub (4 rounds of 40 single unders + 4 reps of 20ft out/back shuttle OR 4 rounds of 30 double unders + 5 burpees)

Scaling Guide: 6 – 10 minutes. Scale Up: 125#/185# barbell, burpee pull overs instead of bumper plate burpees to 7’/8′ bar.

Optional ‘Cash Out’: 8 toes to bar, 30 double unders, 4 rounds

Jun
20

"Six Shooter"

018_periwinkle_june_rope climb

Context: Practice

Skill Practice Warm Up: Spend 8 minutes working up to a max effort weighted pull up (or progression)

Metabolic Conditioning: Six Shooter

For Time, 6 rounds

6 Left pistol (Health: one legged box squat, Athletic: 10#/15#, Performance: 15#/35#)

6 Right pistol (same)

6 db weighted pull up – kipping allowed (Health: band assisted, Athletic: 10#/15#, Performance: 15#/35#)

200m run OR 60 double unders / 120 single unders

Scaling Guide: 11 – 20 minutes (24 min time cap)

1 2 3 140