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STAMINA SUNDAY 3.18.2018

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STAMINA
CONNECTIVITY
ABS #2

25 Knee Tucks
25 Ab Mat Sit Ups
25 Twists
0:60 Plank
25 Twists
25 Ab Mat Sit Ups
25 Knee Tucks

YES, this is TWO rounds of ab work today!
METCON
“Fight Gone Bad Championship Style”
Five rounds of:

Wall-ball, 20 pound ball, 10 ft target
Sumo deadlift high-pull, 75 pounds
Box Jump, 20″ box
Push-press, 75/55 pounds
Row
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

SATURDAY 3.17.2018

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Warm-up
Walking Lunges
Down floor and back
Warm-up
Crab Walk with Bands
down floor and back
Warm-up
Ring around the PVC
MOBILITY
Box Shoulder Stretch
3 X 0:30/0:15
STRENGTH
EMOM for 16 minutes
alternate movements
8 Strict Pull Ups
10 Ring Dips
METCON
Partner WOD

750m Row
75 Kettlebell Swings 24/16
750m Row
75 Power Cleans 95/65
750m Row
75 Front Squats 95/65
750m Row
75 Shoulder to Overhead
750m Row

 

FRIDAY 3.16.2018

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WE ARE NOT DOING 18.4 TODAY

STRONG
MOBILITY
External rotation at shoulder with PVC
MOBILITY
Front Rack Tricep rolling
WEIGHTLIFTING
Clean
EMOM for 15 rounds total:

5 rounds of 1 x 75%

5 rounds of 1 x 80%

5 rounds of 1 x 85%
METCON-BURN
CONNECTIVITY
ABS 10
5 Rounds of:
10  Weighted Sit Ups
10 Plate Twists
METCON
10 Burpees
20 HSPU
30 KB Lunge 24/16kg (15R/15L)
40 Kettlebell Snatch 24/16kg (20R/20L)
50 Double Unders
40 Kettlebell Snatch 24/16kg (20R/20L)
30 KB Lunge 24/16kg (15R/15L)
20 HSPU
10 Burpees

 

WEDNESDAY 3.15.2018

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STRONG
MOBILITY
Pass Through with PVC
Barbell Ankle Stretch
Warm-up
Snatch Warm Up Pull with Position Holds

Pull to below knee
Pull to above knee
Pull to high hang over
Pull to high hang vertical

hold for 3 count at each position

3 x through with empty bar only
Weightlifting
Snatch Pull
3 X 90%

2 sets of 3 X 95%
Weightlifting
Snatch
EMOM for 15 rounds total:

5 rounds of 1 x 75%

5 rounds of 1 x 80%

5 rounds of 1 x 85%
METCON-BURN
CONNECTIVITY
Nose and Toes
Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.
3 X 0:30/0:30
Handstand Straight Arm Hip Taps 

slow and controlled
scaling option is shoulder touches
Metcon
2 Rope Climbs
15 C2B Pull-ups

2 Rope Climbs
30 Wall Balls 20/14

2 Rope Climbs
15 C2B Pull-ups

2 Rope Climbs
30 Wall Balls 20/14

2 Rope Climbs
15 C2B Pull-ups

2 Rope Climbs

TUESDAY 3.13.2018

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STRONG
Warm-up
Upright Row
50 upright rows
empty bar only
Warm-up
Press in Split
25 reps
Split Jerk Stance
Weightlifting
1 Clean and Jerk EMOM for 6 rounds

70%

75%

4 rounds at 80%
STRENGTH
Front Squat
2 x 2 @75%

2 x 2 @80%
METCON-BURN
CONNECTIVITY
Pull-up Levers to Vertical
8 total broken up however necessary

scaling option is floor lever progression
Metcon
100 Double Unders

21 Deadlifts 275/185 (or 65% of 1RM)
9 Push Press 135/95

15 Deadlifts 275/185
15 Push Press 135/95

9 Deadlifts 275/185
21 Push Press 135/95

100 Double Unders

 

MONDAY 3.12.2018

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STRONG
MOBILITY
Pass Through with PVC
at least 10 reps
Barbell Ankle Stretch
hold for at least 0:60
Warm-up
Snatch Warm Up
Hip Muscle Snatch
Behind Neck Snatch Grip Press
OHS
Heaving Snatch Balance

5 reps empty bar
Weightlifting
Snatch
1 Snatch EMOM for 6 rounds

70%

75%

4 rounds at 80%
STRENGTH
Single Leg Romanian Deadlift
4 sets of 6 each leg AHAP

These are to be done deficit
METCON-BURN
CONNECTIVITY
METCON
EMOM for 5:00-

15 Box Jumps 24/20

In the remainder of each minute:

ME Wall Balls 20/14

*Score is total Wall Balls.


Rest 2:00
EMOM for 5:00-

10 Burpees

In the remainder of each minute:

ME Wall Balls 20/14

*Score is total Wall Balls.

 

STAMINA SUNDAY 3.11.2018

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CONNECTIVITY
Abs #1
50 ab mat sit ups
5 push ups
0:60 plank hold (on forearms)
5 push ups
0:30 side plank right
0:30 side plank left
5 push Ups
0:60 plank hold (on forearms)
5 push ups
50 Ab mat sit ups
METCON

5 Burpees
200m row (pace 1:45 men/ 1:55 women)
10 Burpees
300m row (pace 1:50 men/ 2:00 women)
15 Burpees
400m row (pace 2:00 men/ 2:15 women)
20 Burpees
500m row (pace 2:15 men/2:30 women)

Rest 1:00

5 Wall Balls
200m row (pace 1:45 men/ 1:55 women)
10 Wall Balls
300m row (pace 1:50 men/ 2:00 women)
15 Wall Balls
400m row (pace 2:00 men/ 2:15 women)
20 Wall Balls
500m row (pace 2:15 men/2:30 women)

Rest 1:00

5 Box Jumps 24/20
200m row (pace 1:45 men/ 1:55 women)
10 Box Jumps 24/20
300m row (pace 1:50 men/ 2:00 women)
15 Box Jumps 24/20
400m row (pace 2:00 men/ 2:15 women)
20 Box Jumps 24/20
500m row (pace 2:15 men/2:30 women)

maintain pacing on row

the idea is to have a level of intensity and not just row where you are comfortable

SATURDAY 3.10.2018

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WARM-UP
Snatch the cone
MOBILITY
Scorpion Stretch
8 each side
STRENGTH
Paused Front Squat
4 sets of 5 reps with a 3 second pause
70% 1RM
METCON
4 Minutes of Pull Ups
Switch when partner comes off bar
1 Minute rest

4 Minutes of Power Cleans 135/95
Switch when partner takes hands off bar
1 Minute of rest

4 minutes of HSPU
1 Minute of rest
Switch when partner comes off wall

4 Minutes of Push Ups (not hand release)
1 Minute of rest
Switch when partners chest touches floor

4 Minutes of Shoulder to Overhead 135/95
Switch when partner puts bar down

 

THURSDAY 3.8.2018

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STRONG
Warm-up
Snatch High Pulls
10 reps empty bar only
Warm-up
Muscle Snatch
10 reps empty bar only
Weightlifting
Snatch Pull
3 X 3 @ 85% 1RM
Weightlifting
Snatch
EMOM for 5 rounds
1 Snatch @ 75%
STRENGTH
Paused Back Squat
3 sets of 3 reps with 3 second hold on bottom
75%  1RM
 
 
METCON-BURN
CONNECTIVITY
Abs #5 Resistance Sit Ups
With a resistance band attached low on the rig have a partner hold your feet secure and perform sit ups, making sure you sit all the way up.
2 sets of 20 reps
CONNECTIVITY
Metcon
100 Double Unders

10:00 AMRAP of:
5 Pull-ups
10 HR Push-ups
15 Air Squats

100 Double Unders

10:00 AMRAP of:
5 Pull-ups
10 HR Push-ups
15 Air Squats

100 Double Unders