Tuesday 1.16.2018

Metcon 1

 

Sport:

AMRAP 8:00

5 deadlifts 185/125

7 lateral burpees over bar

9 ball slams

 

Fitness:

For time:

AMRAP 8:00

5 deadlifts 155/105

7 lateral burpees over bar

9 ball slams

 

Life:

AMRAP 8:00

5 deadlifts - choose load

7 lateral burpees over bar

9 ball slams

 

Rest 2:00 then;

 

Strength

 

Power clean

Sport/Fitness:  8:00 to work up to a heavy single

Fundamentals: 8x1 - same weight across all sets

 

Rest 2:00 then;
 


Metcon II

Sport:

AMRAP 8:00

5 burpees

1 power clean @ 85% of heavy single

 

Fitness:

AMRAP 8:00

5 burpees

1 power clean @ 80% of heavy single

 

Life:

AMRAP 8:00

5 burpees

2 power clean @ 80% of load used in Part B.

Rey Bautista
Monday 1.15.2018

Movement Prep

 

3 sets of:

10 tempo plate front squats (5 down / 3 pause / explode up)

15 banded good mornings

10 half-kneeling bottoms up KB press (10L/10R)

 

Skill

 

Every 2:00 for 12:00

3 back squats - increase load with each set

5 strict HSPU / 1 wall walk

 

Metcon

 

Sport:

3 rounds for time of:

10 hang cleans 155/105

15 deficit HSPU

20 CTB pull ups

 

Fitness:

3 rounds for time of:

10 hang cleans 135/95

15 HSPU / pike push ups

20 pull ups

 

Life:

3 rounds for time of:

10 hang cleans - choose load

15 pike push ups

20 jumping pull ups

Rey Bautista
Friday 1.12.2018

Skill
 

EMOM 9:00

Min. 1: 10 alternating DB snatches - heaviest possible

Min. 2: 35 double unders / 10 double under attempts

Min. 3: 12 med ball V-ups

 

Strength
 

Every 2 minutes for 14:00

5 push press - use load that allows you to cycle reps smoothly and quickly; same weight across all sets

6 skater plyos

 

Metcon
 

Sport:

For time:

50 calorie row

50 ring dips

50 CTB pull ups

 

Fitness:

For time:

50 calorie row

50 ring push ups

50 pull ups

 

Life:

For time:

50 calorie row

50 push ups

50 jumping pull ups

Rey Bautista
Thursday 1.11.2018

Intervals
 

10 sets of :20 hard effort / :40 easy effort of:

ME calorie row / Assault Bike / ski erg

 

Strongman/Odd Object
 

5 sets of:

100m single arm farmers carry + med ball shoulder carry - switch sides at 50m mark; heaviest possible

-Superset with-

100ft. Sled push sprint - use load that allows for a sprint pace

-Superset with-

10 half-kneeling bottoms up KB press (10L/10R)

 

Mobility/Recovery

12:00 of coach’s choice mobility and static stretch work

Rey Bautista