Week of 9/16/24
Monday https://www.youtube.com/live/679_DjqKOSk?si=NEF8WYLc3qjo9oK6
Warm Up 10’
Strength *should look something like (5&5- 5&7- 5&9- 5&11- failure…)
Building to an unusaully heavy BB Thruster for 5 Reps
Complex
EMOM 18’
Odd 5 Thruster
Even 5 Front Squat +2 each round until no longer able to get the work done in the minute
Then;
Rest 2’ Minutes
Do the highest Round 1 more time
Rest 2’
Then;
EMOM
5 Thruster
5 decline, pike, or handstand push ups + 1 each round
Same as above, but most likely this will take you to the end w/out failure
In teams of 3
Try to close out all the elements collectivly w/in the limits given:
Row, Bike, or Run 250 Cal
120 Loaded Sit Ups
60 TTB
60 Burpees
2 Rounds: 10’ (should be close to 120 Cal & 120 L. Sit up here)
P1-1’ on cardio:
10” transition
P2-1’ on core
10” transition
P2- Rest
2 Rounds: 6’ (should be close to if not closing out 200 Cal & 60 TTB here)
45” on cardio:
10” transition
45” on core
10” transition
45” rest
2 Rounds 4’ (should be able to close out 250 Cal and 60 Burpees here)
30” on cardio:
10” transition
30” on core
10” transition
30” rest
Strength
Deadlift
5-10 minutes to build
Build to heavy for 15 Reps
Then;
EMOM 16’ alternating minutes
P1- work
P2- rest
7,8,9,10,11,12,13,14
*if you max out then stay where you r at
5 rounds nft
Sled push x out and back 1 superheavy.(meant to be practice to see how heavy you can get a sled and run out the whole time.)
Single arm dumbbell overhead lunge x 12-15
Loaded Tri dips feet elevated x 15
1’ Row for Max Cal
Metcon
Warm Up
Corrective
Lateral work:
Lateral jump & lateral lunge
W/ a partner
5 Rounds 10 minute cap
P1-15 BB SDLHP
P2- 15 Push Ups
Rest as needed
W/ a partner
5 Rounds 10 minute cap
P1- 20 Double KB Swing
P2- 10 burpees
Rest as needed
W/a partner
5 Rounds 10 minute time cap
P1- 10 DB Squat Clean & 10 Push Press
P2- 10 Box Jump 10 & Leg Lowering 10
Warm Up
Prep
Do this as a trial before you start in on the strength. Make sure to write down your score:
*make these aggressive efforts, but not killer
20” A Bike Calories
20” row Calories
20” Burpee
20” A runner
20” KB Swing
4-5 Rounds Arms / Glutes & Core ~18-20’
Hammer Curl x 15-20 (EZ or DB)
Loaded RFE Static DB Lunge step x 10/s
Tri Narrow Press DB on bench x 12-15
BB Russian twist loaded x 7/side (fast and dynamic)
Tabata each (use your number from warm up at the number to not go below)
A Bike
Burpee
Row
KB
Warm Up 10’
A little bit of dedicated strength time…..no strings attached. Once in awhile it’s good to just have no restrictions, no time domain, just see how heavy you can do this.
10-15’ to work on it:
5x5- Back Squat
Training 24’ *create a leader board for each cardio equpment and each sex
8 rounds alt.
2’ for max cal
15 Back Squat @ 60% of what you were using above
Odd rounds- 15 box jump overs 24/20
Even rounds- 10 burpee- full extension over head
Max cal rest of time
1’ rest
Rest as needed
Partner Core work coaches choice
Warm Up
(QL scrubbing w/ LX ball- let the spine over extend and shear the tissue away from the spine)
Conditioning:
tread running
3 people to a tread
4 Rounds
P1-1’ Max Distance
P2- On deck
P3- On deck
20” transition
Score is your individual lowest score added to your team score
Strength
4-5 Rounds
DB Floor Chest Press x 15
Strict Pull Up x 1-5
Metcon:
15 minutes to complete the following:
5 Rounds
20 Wall Ball
15 Calories
10 TTB
5 Burpee