Week of 6/24/24
6/24-6/30/24
Back Squat Heavy for 7-9
7 x 7
1’ Rest
Chest Press BB Floor Heavy for 10-12
Get to 50 w/ less than 3’ accumulative rest
3’30” to complete each complex w/ 1’ rest b/w:
200 meter run
50 KB Swing American
200 meter run
200 meter run
50 Push Up
200 meter run
200 meter run
30 Burpee
200 meter run
200 meter run
40 Pull Up
200 meter run
Warm up
Explain the ratio of chest press to back squat to deadlift 3:4:5
1’ Cardio
Hip Opener and Hindge (coaches choice)
B/w Mobility pick something dynamic (coaches choice) 10-15 Reps
DL 7 x 7 heavier than back squat
R, Roiw x 50 2’ of rest accumulative
4’30” for max plank time(the goal is to get everyone across the line under the time cap so you are looking at a room full of planks)
Rest 60-90” b/w
25 box jump
400 meters
25 box jump
30 KB SDLHP
400 meters
30 KB SDLHP
5 Soul Takers
400 meters
5 Death Eaters
35 Wall Ball
400 meters
35 Wall Ball
1st- go over all the mobility:
Hip opener push up alternating sides
Inch worm push up
Spider man hip opener push up alternating sides
Supine leg cross over and scorpian
9’ Cap dynamic Warm Up (make this serious)
5 Rounds rotating through each mobility activity
10/8 Cal (a runner is 12 Cal)
10/s Hip opener push up alternating sides
20 Inch worm push up
10/s Spider man hip opener push up alternating sides
10 of each Supine leg cross over and scorpian prone
Then;
30” row or bike *show me a 30” effort that would be aggressive to hold for 1’ and impossible to hold for 2’
Record Calories
THIS IS ALL STRATEGY!!
YOU MUST REST BEFORE YOU HIT YOUR X NUMBER OF CAL IN 1’
IF YOU DON’T MAKE IT YOU MUST REST AGAIN UNTIL YOU MAKE IT IN ORDER TO MOVE ON
THE REST BEFORE AND AFTER EVERYTHING IS UP TO YOU
35’ Cap Core and Cardio
1 mile run (outside)
Hit double your number X from the warm up*must be done in 1’
5 Rounds
30”:30”
Complete 10 KTE : High Plank
Hit double your number X from the warm up*must be done in 1’
4 Laps around building to west .50 mile
Hit double your number X from the warm up*must be done in 1’
5 Rounds
30”:30”
Complete teaser plate press : High Plank
Hit double your number X from the warm up*must be done in 1’
2 Laps around building to west .50 mile
Hit double your number X from the warm up*must be done in 1’
Warm Up/Buy In
5 minutes for 40/50 Calories
Coaches-
Hip Opener
Foam rolling
Shoulder Mobility
Prep and go heavy- Use a single DB to load and then grab the other DB for the workout!
4 Rounds(feels like strength. Everyone does 4 rounds, you are allowed 2 minutes extra for rest if needed)
EMOM
DB Push Press x 10 & 10 strict push up
DB Hang Clean x 10 & 5 strict pull up
DB Lunge x 16
Training 25’ Cap
50 Cal by way of 30:30
50 Burpees by way of 30:30
40 Cal by way of 30:30
40 Burpee Box Jump by way of 30:30
30 Cal by way of 30:30
30 Burpee Pull Up by way of 30:30
Friday
Leg 1:
10’ Cap
Teams of 2
10’ Cap
P1- 800 meters (stop @ min 2,3,4, and 5’ cap and complete 5-10-15 push-ups going up 5 each time)
P2- Every 30” Alt. B/W
Wall Sit & Burpee
(burpee starts @ 1 and goes up by 1 each time)
P1 and P2 Switch
Leg 2:
12’ Cap
P1- work on Push Press & Hang Clean
P2- work on Front Squat & Pull Up
5 Rounds
Push Press DB x 10 (heavy for 10-15) & 10 DB Hang Clean
Front Squat BB x 10 (heavy for 10-15) *no rack & 10 Pull Up
*you cannot lap your partner!!
Then;
Once 5 rounds each are completed- With whatever time is remaining
30”:30” KB Swings close out 60
P1- KB Swing
P2- Rest
Leg 3:
12’ Cap
5 Rounds each
P1- KB complex x 1
KB SDLHP x 10
KB Clean x 8
KB Thruster x 6
P2- Overhread plate hold
Then;
With whatever time is remaining;
P1- x 2 burpee box jump
P2- rest
Goal is to complete 10 total before 12’ cap
Warm Up
Any order and broken in any way you want
30 Calories
40 Barbell movements of any kind
30 KB movements of any kind
*give examples of both
Conditioning
Simple but potent:
1’ 90-95% Max effort...this is your workout 1’ effort, not your 1 x and throw up 1’ effort
Rest 1’
See how many times you can hit this same number of Calories out of 5 efforts. 1’ on : 1’ off
Strength
4 rounds
BB Strict Press x 10
KB Front Squat x 20
Metcon
10 minutes to complete the following
1 Round
10 Thruster
20 Calories
20 KB Swings
10 Calories
15 Thruster
10 Calories
10 KB Swing
20 Calories
20 Burpees