Week of 10/15/24
Monday https://www.youtube.com/live/FZBPeYeiIgw?si=-cIWUIVdlhHqQ3Ez
Intro/Warm Up ~9’
W/ a partner
3 Rounds
2’ w/ a plate
10 plate push up
10 plate overhead strict press
10 pate front squat
10 plate lunge step
In remaining time
Men 10 Cal Women 8 Cal
1’ coach led mobility
Part 1 - getting into it ~8’
W/ a Partner
2 Rounds
3’ Empty BB
Hang Clean 20
Push Press 20
Front Squat 20
Back Rack Lunge Step 20
In remaining time
Men 10 Cal Women 8 Cal
1’ just rest
Part 2 - Challenging ~10
Solo
Use the plates you used for your warm up
5 Rounds
1’ Work: 30” Rest
5 BB Hang Clean
5 BB Push Press
5 BB Front Squat
5 BB Thurster
Part 3- Very Challenging ~17
Load Floor Chest Press legit heavy for 15 can go past 20
You are done when you accumulate 60 Chest Press (should take 4-5 rounds)
!!!If on round 1 you go over 15 Reps either just do 4-5 Rounds or go heavier
1’ to complete:
5 Hang Clean thruster & 10 Total BB lunge step
1’ (+10” per round)
10 Chest Press
5 Pull Up (-1 each round)
Max rep Chest Press in the remaining time
1’ Rest
8’ AMRAP
5 per side glute bridge
5 per side birddog
10 deadbug
5 Roll & Reach
5 Empty BB Deadlfit (building each round)
2-4’ to finish building into DL heavy for 5-10
10’ EMOM
Round 1- 30”Max Rep DL = X : 30” HR Push Up x 7
The remaining 9 rounds pick 2 for rest
Each round you work the DL goes up by 1 and the push up down by 1
3 Rounds
6’ to complete each round:
40 Alt. DB Hang Snatch
40 Cal Row
40 KTE
2’ Rest (if you came in before the cap 3 burpees on each transition next round)
Warm up
8’ cap or go until you hit 40/50 Cal A bike only
30” A bike
3 high steps up per side. Has to be higher than knee height if you can.
3 sprawl to pull up
Strength/metcon hell
13’ trying to get to 10 step ups per side
Heavy loaded DB Step up 1 per side
10 push up
Heavy loaded DB Step up 2 per side
10 push up
Heavy loaded DB Step up 3 per side
10 push up
Heavy loaded DB Step up 4 per side
10 push up
Heavy loaded DB Step up 5 per side
10 push up
@ the 4’ Mark if you not already started on the next phase…..skip ahead
Heavy loaded DB Step up 6 per side
5 Pull Up
Heavy loaded DB Step up 7 per side
5 Pull Up
Heavy loaded DB Step up 8 per side
@ the 8’ mark if you are not already started on the next phase ….skip ahead
5 per side DB loaded Lunge
Heavy loaded DB Step up 9 per side
5 per side DB loaded Lunge
Heavy loaded DB Step up 10 per side
13’ Mark you must be finished
Conditioning
Every 4 minutes for 4-5 Rounds
Should have about 60-90” rest before starting work and then fatigue will set in.
12/15 Cal A Bike
12 Box Jump overs
9 Burpee to touch bar (shorter people always have the advantage on regular burpees so……)
6’ AMRAP
10 Cossack Squats
10 band shouler pass throughs
5 inch worm
2 pull up or 15” dead hang
Depending on who you are and how you feel, and what cardio equipment you are using, start at one of these:
1’ Work: 1’ Rest (write down your choice by cardio equipment so coaches can be helpful)
8-10-12-14-16-18 x Cal
10-12-14-16-18-20 x Cal
12-14-16-18-20-22 x Cal
Rest 2’
5 Rounds
DB Flr chest press x 10 (+2) each round
Double KB Deadlift x 10 (+2) each round
Rest 2’
1’ Work: 1’ Rest
18-16-14-12-10-8 x Cal
20-18-16-14-12-10 x Cal
22-20-18-16-14-12 x Cal
Friday https://www.youtube.com/live/CNbre60O3JU?si=W0z8Ont_cGFQWk3n
Warm Up 10’
Loading KB, Practice Wall Ball, Load DB Complex 5’
There is a 26’ Cap on this work:
You may only transition once everyone on your team has completed their work.
Teams of 3
P1 Run 1 mile
P2 complete the following
*every 2’ Stop and complete 10 Box Jump
8 Rounds
DB Burpee x 5
DB Clean x 5
DB Thruster x 5
Pull Up x 5
P2 Complete the following
*every 2’ stop and complete 10 Sprawl
50 Push Ups
50 Air Squat
50 Wall Ball
50 KB Swing
Warm Up
400 meter slow to fast
3 sets
lunge w/ rotation *focus on midline stability
3 way push up x 2 of each (wide, regular, narrow)
5 Sets Strength
3 Way Chest Press BB Single Load
8 wide
6 regular
4 narrow
*add volume for lighter
8 per side heavy renegade row
10 / s RFE Split Squat
5 Sets for Time
400 meter run or row
15 TTR
10 DB Burpees Heavy
5 strict Pull Up