May
11

"Dockworker"

006_emerald_may_hammie stretch

Context: Practice

Skill Practice Warm Up: Spend 8 minutes working on Turkish Get Ups. Perform at least 4 per side.

Metabolic Conditioning: “Dockworker”

For calories – 5 ‘cycles’

In 3 min

6 ‘heavy’ power cleans or squat cleans (Health: 55#/75#, Athletic: 75#/105#, Performance: 105#/155#)

15 push-ups (Health: 10 scaled, Athletic: 10 scaled/10, Performance: 10/15)

Row for max calories

2 min rest

Scaling Guide: 80-160 Calories, about 20-25 calories per round. Scale Up: 135#/185# cleans and kipping handstand push-ups instead of push-ups.

Coaching Tips: Choose a clean load that you will have to break up on the second round by the latest. The goal is to start the push-ups around the 60 second mark, and finish them no later than the 120 second mark. If you hit the second minute and you haven’t finished push-ups, go to the rower anyways and subtract one calorie for each unfinished push-up at the end of the workout. Keep the push-ups ‘legit’ and don’t let yourself start worming. Start each row off with a couple short pulls to get the flywheel up to speed, and then row hard because of the 2-minute rest. Adjust the load (of the barbell for cleans) during the rests if necessary!

Rowing sub: 2 muscle cleans (65/95# or about 50% of max), 2 burpees = 4 cal

May
10

"Whipped into Shape"

012_emerald_may_plate lunges

Context: Competition

Strength: 3-3-3-3-3 back squat (5 sets of 3 reps, adjusting weight with each set)

Super Set: 3-3-3-3-3 weighted ring dip (or progression), adjust load each set

Metabolic Conditioning: “Whipped into Shape”

For time.

10 Thrusters (Health: 45#/65#, Athetlic: 65#/95#, Performance: 95#/135#)

50 Double Unders

8 Thrusters

40 Double Unders

6 Thrusters

30 Double Unders

4 Thrusters

20 Double Unders

2 Thrusters

10 Double Unders

Scaling Guide: 4-11 minutes, about 3-5 minutes for the 10/50 and the 8/40 rep rounds (which is more than half of the reps).

Optional ‘Cash Out’: 16 suitcase lunge steps, 200m run

May
10

"Whipped into Shape"

Context:  Competition

Strength: 3-3-3-3-3 back squat (5 sets of 3 reps, adjusting weight with each set)

Super Set: 3-3-3-3-3 weighted ring dip (or progression), adjust load each set

Metabolic Conditioning: “Whipped into Shape”

For time.

10 Thrusters (Health: 45#/65#, Athetlic: 65#/95#, Performance: 95#/135#)

50 Double Unders

8 Thrusters

40 Double Unders

6 Thrusters

30 Double Unders

4 Thrusters

20 Double Unders

2 Thrusters

10 Double Unders

Scaling Guide: 4-11 minutes, about 3-5 minutes for the 10/50 and the 8/40 rep rounds (which is more than half of the reps).

Optional ‘Cash Out’: 16 suitcase lunge steps, 200m run, 3 rounds.

May
9

"Astro Zombies"

011_emerald_may_leg raises

Context: Practice

Skill Practice Warm Up: Spend 10 minutes working up to a max 3 rep overhead squat (80-90%) out of the rack, or perform 3 reps on the minute for 6 min from the floor at 50-60%.

Metabolic Conditioning: Astro Zombies

For time – 5 rounds for time.

5 overhead squat (Health: 45#/65#, Athletic: 65#/85#, Performance: 85#/135#)

10 pull-ups (kipping)

15 lateral burpees over the bar

1 minute rest

Scaling Guide: 10:30 – 17 minutes, about 3:00 per round including the rest. Scale Up: 105#/155# & Chest to Bar Pull Ups

May
8

"American Graffiti"

015_emerald_may_box squats

Context: Mental Toughness

Skill Practice Warm Up: Spend 10 minutes working on ring dip and muscle up progressions.

Strength: 7×2 Power Snatch (7 sets of 2 reps, same weight across, approximately 80 – 90% 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:American Graffiti

In 9 minutes (for meters)

10 Power Clean & Jerks (Health: 55#/75#, Athletic75#/105#, Performance: 105#/155#)

Run as far as possible

Record distance run in meters

Scaling Guide: 1000 – 2000m. Scale Up: 125/185

Optional ‘Cash Out’: 12 Russian Kb swings, 8 burpees, 4 minutes

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