Tuesday January 14

Tuesday January 14

A great day to work on the highly coveted skill – the Double Under. Hit this high volume double under, row, push-up workout with appropriate scaling options to keep intensity high. Finish out the day with some solid bicep/posterior chain accessory work.

WORKOUT
4 ROUNDS FOR TIME
75 Double Unders
500/450m Row
25 Hand Release Push-ups
(Score is Time)

FINISHER 3 SETS
25 Empty Barbell Curls
25 Glute Bridge-Ups

Monday January 13

Monday January 13

Use the Skill session to work on cycling reps for today’s gymnastic movement, the Toes to Bar. In the workout, we’re looking for fast cycle time for each movement in the tabatas. We want to maximize the number of reps in each working window so hold on for a fun ride.

3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar
*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements. (No Measure)

WORKOUT
“TABATA”
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 Russian KB Swing (53/35)|(35/26)
-1:00 Rest-
TABATA 2 – Air Squat
-1:00 Rest-
TABATA 3 – Toes to Bar or Reverse Crunch
-1:00 Rest-
TABATA 4 – Plate G2OH (25/10)

**Scoring**
use lowest score of EACH Tabata, add those 4 scores together for total reps

Saturday January 11

Saturday January 11

Keep each round under :90, and keep the intensity high in this longer AMRAP! Run should be under :30, Wall Balls should be unbroken, and Burpees should be fast!

PARTNER WORKOUT IN TEAMS OF
AMRAP x 20 MINUTES*
Partner 1 Completes a complete round
100m Run
12 Wall Balls (20/14)|(14/10)
6 Burpees
(Score is Rounds + Reps)

PARTNER FINISHER NOT FOR TIME
100 Alt. Partner Plank “Hi-Fives”* *Set-up so that both arms reach and connect at extension for the hi-five.

Friday January 10

Friday January 10

Choose a weight on the DB that you can hold onto for the full minute. Take on the additional / more “strict” variety of rope climb. Choose a calorie number on the row that a tough pace will allow you to finish in :45-:50. Overall, sustain your paces for the full EMOM.

WORKOUT
EMOM x 21 MINUTES
MIN 1 – Max Reps of DB “Bear Complex” (50/35)|(35/20)*
MIN 2 – 2 “No Jump” Rope Climbs**
MIN 3 – 20/15 Cal Row
*1 Rep of DB Bear Complex is… 1 Hang Power Clean 1 Front Squat 1 Push Press 1 Front Squat 1 Push Press
**For the Rope Climb, no big jump into the rope. Start climb with feet planted.
(Score is Reps)

COOL DOWN FOR RECOVERY 5:00 Flow Stretching

Thursday January 9

Thursday January 9

SKILL ON A 10:00 RUNNING CLOCK
Build to Heavy Set of KB Complex:
1 SA KB Deadlift
1 SA KB Sumo DL High Pull
1 SA KB Russian Swing
1 SA KB Hang Clean
1 SA KB Hang Snatch
*Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in load. (Score is Weight)

WORKOUT
AMRAP x 7 MINUTES
10 Unbroken Double Under*
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)
*Double Unders increase by 10 reps each Round.
-Rest 2:00–
AMRAP x 7 MINUTES
10 KB Sumo DL High Pull (53/35)|(35/26)*
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)
*KB SDHP increase by 5 reps each Round.

Barbell with Brandon

Low hang snatch + Snatch balance- 4 sets @         70-75% of snatch

Front squat + jerk (2+1)- 75-80% of jerk

Clean pulls- 3×3 with 90% of clean ( 55-60% of deadlift)

Accessories-

Retraction w/ barbell- 3×10

Rotating planks- 3×30 seconds

Toe touches w/ medball- 3×30-50

Wednesday January 8

Wednesday January 8

Very popular benchmark today so recording times are going to be important too. In the workout we want athletes going fast and pushing through. This is going to burn and athletes should aim for fast time and not pace this one.

SKILL
EMOM x 10 MINUTES
MIN 1 — 4 Thrusters (Building)*
MIN 2 — :40 Practice Gymnastic Kipping Pull-up**
*Start light and build each minute. Goal is to end 40-50% above the workout weight.
**Drill connecting reps with the push away from the bar. (Score is Weight)

“FRAN”
FOR TIME
21-15-9 Thruster (95/65)|(65/45)
Pull-Up
*Last Seen 6/26/19
(Score is Time)

OPTIONAL COOL DOWN FOR RECOVERY 3:00 Slow Pedal on Bike 2:00 Foam Roll Upper Back / Lats 1:00 Rebound Recovery (prone rest)