Week of 7/15/24
The warm up can be mild because the 1st couple rounds is easy
EMOM 5 Rounds 35’
1 Set of DBs that are heavy for 10 Reps
*each round go up by 2 reps on everything
*after the Front Squat shift to a 30”:30” timer and do 2 efforts 10/8 Cal
DB Push Press 10
DB Hang Clean 10
Burpee 10
DB Lunge Step 10 total
DB Front Squat 10 total
5 Rounds
3’ to complete (a ton of grip strength! Should be working into minute of rest last couple of rounds)
10 Double KB DL (HEAVIER THAN WHAT YOU SWING BY 20LBS PER)
10 DB Push Press (HEAVY FOR 10 CAN’T HIT 15)
10/S DB Step Up(same load as Push Press)
10 DB Hang Clean (same load)
1’ Rest
Warm Up
2’ Cardio
Unloaded Squat x 10
Counter loaded Squat x 10
Squat x 10
Supine and Prone leg crossover x 10 of each
Spend time loading:
BB Load Heavy for 20
KB Load Heavy for 20
DB Load heavy for 20
200 meters should have to be a consistent steady moderat to heavy effort
2’ to complete
10 back squat
10 KB Front squat
5/s DB Lunge Static
200 meters
Right into
3’ to complete
15 back squat
15 KB Front squat
7/s DB Lunge Static
200 meters
4’ to complete
20 back squat
20 KB Front squat
10/s DB Lunge Static
200 meters
Go back down the ladder starting w/ 20 reps
Then;
Rest as needed
Metcon
If you can make it in 3’30” take a minute to rest and go back down in 3’30”
10 KB A Swings
10 HR Push Up
15 KB A Swings
15 HR Push Up
20 KB A Swings
20 HR Push Up
Warm Up
50 Cal in 5’ or A Runner 60 Cal in 5’ (dialed in warm Up)
Hip Openers
BB Work 25’
2 Round W/ Empty BB
2 Rounds Loading
Work 1’ : Rest 30”
5 Rounds (heavy go up by 1 each round/lighter go up 2 each round)
5 + 1 or 2 High Hang High Pull
5 + 1 or 2 Hang Clean
5 + 1 or 2 Front Squat
Right into;
Work 1’: Rest 30”
5 Rounds
10 + 2 or 3 Front Squat
10 + 2 or 3 Bent Knee Push Up
30”:30” *10” Buffer
w/ a Partner Close out 150 KB Swing
P1- KB Swing 30” Max Rep
P2- Pull Up 30” x 5
Then;
w/ a Partner Close out 100 Cal
P1-30” Max Rep Cal
P2-Burpee x 4
Friday
Mobility: LX Ball Hamstring tac and floss
Cardio Prep:
5’ build to fast and last minute pay attention to speed range at start of last minute and end of last minute, get them to what they think would be all out 4’ effort pace.
Stability Drill Test:
Single leg jump and land make sure to watch knee and foot position on landing. If the knee collapses you are out of position and this is how you run...same thing with foot. It’s a small jump with a perfect landing. Maybe 5 per side. Talk about how we move and how it scales up.
Floor Prep:
Heavy KB High Pull (for 20)
Heavy Kb Thruster (same KB- heavy for 10)
Push Up
Pull Up (can use TRX)
4’ Max Distance (record speed range. Example 9mph to 9.6mph or 500/m Pace)
2’ Rest
5’ Max Reps
20 KB High Pull
20 Push ups
2’ Rest
3’ Max Distance (Run faster than top end of 4’ range and record new range. Example 9.6mph to 9.8mph)
90” rest
4’ Max Reps
10 KB Thruster
10 Pull Up
90” Rest
2’ Max Distance (Run faster than top end of 4’ range and record new range. Example 9.8mph to 9.9mph)
1’ rest
3’ Max Rep
20 KB High Pull
20 Push ups
1’ Rest
1’ Max Distance (Run faster than top end of 4’ range and record new range. Example 9.9mph to 10mph)
1’ rest
2’ Max Rep
10 KB Thruster
10 Pull Up
Saturday
CardioPrep:
5’ slow to fast
Floor Prep:
Push Up
KB S
KB R. Lunge Step
KB SDLHP
KB F. Sq.
BF Sit Up
3 Rounds
A Bike or A Runner (do 3 of these efforts at the top of each round)
30”: rest 30”,20”,10”
Then:
30”:30” (r. 1 30”:30, r. 2 30”:20, r. 3 30”:10)
Push Up
KB Swing Heavy
KB Rev. Lunge
KB SDLHP
KB F. Sq
BF Sit UP
Core:
Coaches Choice