Feb
7

"Night Watch"

Context: Practice – moving well, even when tiredS

Metabolic Conditioning: “Night Watch”

In 12 minutes:

Health: 600m/800m row, Athletic: 800m/1000m row, Performance: 1000m/1200m row

Then max rounds

20 OH db reverse lunge -one arm, 10L/10R arm, alternating feet- (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)

15 burpees facing dumbbell -jump over db-

10 Toes to bar

3 min rest, then repeat 12 min cycle again. Starting with row buy in, start rounds where you left off.

Scaling Guide: 5 – 8 rounds, about 4:30 for the rows and 3 min per round after. Scale Up: 35/50lb db, no step up on burpeesC

Coaching Tips: Pace the row (remember that this is a long workout). Alternate arms as desired for the reverse lunges. For the burpees, perform these like a bar facing burpee, but face the dumbbell and do a two footed jump over it (instead of a barbell).

Feb
6

"Open 18.3"

Context: Competition – Have a good plan for pacing to get your best scoreD

Skill Practice Warm Up: Spend 6 minutes doing 3 sets of 3-5 ‘ring outs’ (think of an ‘ab wheel’ on the rings).S

Metabolic Conditioning: “Open 18.3“ – (Scaled or “Health”)

AMRAP in 14 min or 2 RFT

100 Double Unders (Health: 100 singles)

20 Overhead Squats (Health: 45#/55#, Athletic: 55#/80#, Performance: 80#/115#) or 30 single arm db OHS -alternate as desired- (15lb/30lb*/45lb)

100 Double Unders (Health: 100 singles)

12 Muscle-ups (Health: pull up, Athletic: 12 pull up or assisted pull up + 12 strict ring dip, Performance: Muscle up)

100 Double Unders (Health: 100 singles)

20 Dumbbell Snatches (Health: 15#/25#, Athletic: 25#/35#, Performance: 35#/50#)

100 Double Unders (Health: 100 singles)

12 Bar Muscle-ups (Health: pull up, Athletic: 12 pull up or assisted pull up + 12 strict ring dip, Performance: Muscle up)

Scaling Guide (Performance): Women: 220 reps – 500 reps. Men: 220 reps – 600 reps.C

Coaching Tips: Get through the double unders at a good pace, but do not go so fast you get sloppy and waste energy. Try to break up the overhead squats by resting the bar on your back and avoid putting it down if you can. Slow down a bit on the second set of double unders so you will be more ‘fresh’ for the muscle ups (or pull up/ring dip combo). Speed up again on the double unders so you’ll have more time do the db snatches. Use your hips on everything to save your shoulders from doing extra work (you’ll need them for all of the double unders)!

Optional ‘Cash Out’ or Hypertrophy: 200m run or 1/4 mile airdyne, accumulate 60s per side side plank, 200m run or 1/4 mile airdyne, for time, OR 3 sets of 15 banded face pulls in a super set with 12 Bulgarian split squats

Feb
5

"Comrade Detective"

Context:  Practice – Take it easier today because of what we have planned for tomorrowD

Skill Practice Warm Up: Spend 8 minutes working on ring dip and muscle up progressions

Strength: 5×5 deadlift (same weight across, 75-85% of max) -touch and go, no deficit-

Super Set: 5×5 strict shoulder press or strict handstand push up for depth (or progression)

Metabolic Conditioning: “Comrade Detective”

AMRAP in 8 min

10 goblet squats (Health: 18#/26#, Athletic: 26#/35#, Performance: 35#/53#)

15 American Kb swings (same)

5 round trip 20′ lateral shuffle with line touch

Scaling Guide: 3 – 6 rounds, about 2 min per round. Scale Up: 16 kb snatches (same weight)C

Coaching Tips: Keep the kb close to the chest on the goblet squats and remember to maintain an upright torso. Keep the hips ‘snappy’ on the kb swings. Bent arms are fine here if you wish (two hand kb snatch style), just make sure to finish the rep at the top. Push the pace on the lateral shuffles to keep the intensity up.

Optional ‘Cash Out’ or Hypertrophy: 800 m jog or run as far as possible in 5 minutes or 3 sets of 15 db curls in a super set with 15-20 single leg glute bridges

Feb
4

"Mr. Chairman"

Context: Competition – How to properly work up to a one rep maxD

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

Strength: 1-1-1-1-1-1-1 Front Squat (7 sets of 1 rep, adding weight each set if possible) – next strength focus!S

Metabolic Conditioning: “Mr. Chairman”

For time.

15 db thrusters (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)

Then 3 rounds of:

weighted strict pull ups -with med ball- (Health: 10 ring rows, Athletic: 3 reps-10#/5 reps-14#, Performance: 5 reps-14#/10 reps-20#)

20 wall ball

Scaling Guide: 5 – 9 minutes, about 30-60s for the thrusters, then 2 min per round after. Scale Up: 35/50lb thrusters and 20/30lb med ballC

Coaching Tips: Try to get through the thrusters unbroken, then go right into your first set of pullups. Hold the ball with your legs/feet however feels comfortable. Use any grip you want on the pull ups (overhand, underhand, mixed). Go for big sets of wall balls if you can!

Optional ‘Cash Out’ or Hypertrophy: 5 pull ups, 10 push-ups, 15 cal row, 6 minutes, OR 3 sets of 12 single arm bench press in a super set with 15 banded hamstring curls

Feb
2

"Dueling Banjos"

Context: Practice – Keeping the back flat on rowing, burpees, and kb swingsD

Skill Practice Warm Up: Spend 8 minutes working on kipping drills for kipping pull ups and bar muscle upsS

Metabolic Conditioning: “Dueling Banjos”

In 20 minutes – One person rows while the other person performs the reps

250/300*/350m row

Other person gets as many rounds as possible while ‘opponent’ rows

10 burpees

15 American kb swings (Health: 18#/26#, Athletic: 26#/35#, Performance: 35#/53#)

Scaling Guide: 5 – 8 rounds, about 60-90s for the row and about 90s per round. Only record your rounds (not both), start where you left off after last round. Scale up: burpee box jump overs and 53/70lb kb swings

Indy Version: 20 min AMRAP of row, 10 burpees, 15 kb swings

Compare to: NEW WORKOUT!

Coaching Tips: Flip a coin, plate, or play ‘bear ninja hunter’ (best 2 out of 3) to determine who gets to pick where to start. This is a long one so make sure you don’t come out too hot on the row. You should be able to go right to the burpees and kbs without excessive rest. Pace the burpees and try to keep the kb swings in big sets. Do not hyper extend the back on the burpees OR kb swings!

Optional ‘Cash Out’ or Hypertrophy: 16 suitcase lunges, 200m run, 3 rounds, OR 3 sets of 15 single arm db shoulder press in a super set with 15 glute ham raises

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