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UPCOMING WEEK

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MONDAY 4.3.2017
STRONG
Warm-up
Kang Squat
3 Sets of 5 reps
Empty bar
20% 1RM
30% 1RM
STRENGTH
Back Squat
5 Reps @ 40%
3 Reps @ 60%
1 Rep @ 70%6 Sets of 4 reps @ 80%
METCON-BURN
CAPACITY

Burpee Capacity Test-

4 rounds of:

2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM.

*Rest :30 between each round. Use this time to write down HR & amount of Burpees performed each round.

Before you begin, do a 1:00 test/warmup – there is no set rest after the 1:00 test warmup. Also, note HR 1:00 AFTER finishing the test.

 

Metcon

4 Rounds of

0:30 Battling Ropes
0:30 Strict Pull Ups
0:30 Dips
0:30 Rest

 

 

TUESDAY 4.4.2017
STRONG
Warm-up
Lat Pull (Band)

3 sets of 10 reps of band pulls.

Focus on keeping shoulders down and back.

STRENGTH
Bench Press
5 Reps @ 40%
3 Reps @ 60%
1 Rep @ 70%6 Sets of 4 reps @ 80%
METCON-BURN
CONNECTIVITY
Partnered Med Ball Sit Ups
Facing each other with feet/legs interlocked.
Both partners do a sit up at the same time passing the med ball to the partner.

50 Reps
Metcon
Alternating EMOM for 20 Minutes

7 Power Cleans 135/9510 Wall Balls 20/14

WEDNESDAY 4.5.2017
Warm-up
Sotts Complex
Power Snatch
OHS down
Sotts Press on Bottom
OHS up
3 reps. Empty bar only
Warm-up
Snatch Warm Up #2
Power Snatch
BHN Press
OHS
Snatch Balance
5 Reps empty bar only
Weightlifting
Snatch
Take 10 minutes to build to a “heavy” snatch. Power or squat is ok.
Then EMOM
3 rounds @ 65%
2 rounds @ 75%
1 round @ 85%
1 round @ 90%
3 rounds of 3 reps @ 65%
METCON-BURN
MOBILITY
Thoracic Mobility on foam roller
Hold/pry thoracic spine open w/KB
MOBILITY
Ankle Mobility for Pistols
CONNECTIVITY
Levers
10 Reps 1/2 way down, then back up
Metcon
NARF (Time)
9-15-21
Pull Ups
Thrusters 95/65
THURSDAY 4.6.2017
STRONG
Warm-up
Crab Walk with Bands
50′ one way
50′ other way
STRENGTH
Back Squat
5 Reps @ 40%
3 Reps @ 60%
1 Rep @ 70%6 Sets of 5 reps @ 80%
METCON-BURN
MOBILITY
Box Shoulder Stretch
3 rounds 0:30/0:15
MOBILITY
External rotation at shoulder with PVC
Hold each arm 2X for 0:30 each
MOBILITY
Front Rack Tricep rolling
Metcon

10 minute AMRAP of:

10 BB Step-Ups (front rack – alternate legs – 5R/5L) 115/75
15 TTB
20 Push Press 115/75

Rest 2 minutes before:

5:00 AMRAP of:

1 Rope Climb 15′
25 Double-Unders

FRIDAY 4.7.2017
STRONG
Warm-up
Pull Overs (KB or DB)

3 Sets of 8 Pull Overs

Focus on pulling shoulders down and back

STRENGTH
Bench Press
5 Reps @ 40%
3 Reps @ 60%
1 Rep @ 70%6 Sets of 5 reps @ 80%
METCON-BURN
CONNECTIVITY
Hollow hold on hands and feet
2 X 0:60/0:30
CONNECTIVITY
Handstand Complex 3
0:30 Nose and Toes HS Hold
20 Shoulder Shrugs
20 Shoulder Taps
20 Straight Arm Hip Taps

1 round of UNBROKEN reps
Metcon 
10 rounds of:
Row 250m
Rest 1:1