The gym will be closed Monday and Tuesday this week.

At home training:

Warm Up: 5 min jog followed by 50 Jumping Jacks.

Grab a PVC pipe or broom stick and use to substitute a barbell.

Technique Training: Tempo Back Squats

5 Tempo back squats every minute for 7 minutes.

5 seconds to reach parallel then explode upward.

At home WOD. For time:

• 4 Rounds for Time
  • 10 Burpees
  • 100 meter Run
  • 10 Air Squats
  • 100 meter Run
  • 10 Push-Ups
  • 100 meter Run
  • 10 Sit-Ups
  • 100 meter Run

Warm Up: Coaches Choice 10 -12 minutes

Strength: Front Squat

• 3-1-3-1-3-1-12
• Use the heaviest weight you can for each set.
• Rest as needed between sets.
• Complete on a running clock:
  • On the 0:00- 1×3
  • On the 2:00- 1×1
  • On the 4:00- 1×3
  • On the 6:00- 1×1
  • On the 8:00- 1×3
  • On the 10:00- 1×1
  • On the 12:00- 1×12

METCON:

Every 10 mins for 20 mins do:

• Row, 1000/800 m
• 30 Alternating Dumbbell Power Snatches, 50/35 lbs
• 50 Wall Balls, 20/14 lbs

Warm Up: Coaches choice 10-12 minutes

BENCHMARK METCON:  Bergeron Beep Test

Every 1 min do:

• 7 Thrusters, 75/55 lbs
• 7 Pull-ups
• 7 Burpees
• Continue until you fail to complete all the reps within 1 min.

After 10 rounds, add 1 rep to each movement each round until failure.

BEAST BUILDER: Squat Clean variatons

High Hang Squat Clean + Hang Squat Clean + Squat Clean, x 3 pick load

Every 4 mins for 20 mins.

Beast Builder Each round is 3 unbroken sets of: 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean These 9 reps are designed to be completed unbroken each round, no rest between sets.

Warm Up: Coaches Choice 10-12 minutes

Gymnastics Skill:

As many reps as possible in 5 mins of:

• 2 Strict Handstand Push-ups
• 2 Row Calories
• 4 Strict Handstand Push-ups
• 4 Row Calories
• 6 Strict Handstand Push-ups
• 6 Row Calories
• … Continue adding 2 reps each round to each movement until time expires.

Then

As many reps as possible in 5 mins of:

• 2 Deficit Handstand Push-ups, 4/3 in
• 2 Row Calories
• 4 Deficit Handstand Push-ups, 4/3 in
• 4 Row Calories
• 6 Deficit Handstand Push-ups, 4/3 in
• 6 Row Calories
• … Continue adding 2 reps each round to each movement until time expires.

Strength METCON: Power Snatch Focus

Every 3 mins for 18 mins do:

• 15/12 Air Assault Bike Cals
• 30 Double Unders
• 3 Power Snatches, pick load (advanced athletes increase weight after each set)

Warm Up: Coaches Choice 10-12 minutes

Strength: Back Squat

• 9-7-5-3-1-1-1-1-1-1
• Use the heaviest weight you can for each set.
• Rest as needed between sets.
  • Complete on a running clock:
  • On the 0:00- 1×9
  • On the 2:00- 1×7
  • On the 4:00- 1×5
  • On the 6:00- 1×3
  • On the 8:00- 1×1
  • On the 9:30- 1×1
  • On the 11:00- 1×1
  • On the 12:30- 1×1
  • On the 14:00- 1×1
  • On the 15:30- 1×1

METCON: OVERKILL

• 21-15-9 reps, for time of:
  • Dumbbell Power Clean, 50/35 lbs
  • Box Jump Over, 24/20 in
  • Dumbbell Front Squat, 50/35 lbs
  • Toes-to-bar

Warm Up: Athletes Choice 10-12 minutes

METCON: For Time

• 15 Power Snatches, 95/55 lbs
• Row, 500/400 m
• 12 Power Snatches, 115/85 lbs
• Row, 500/400 m
• 9 Power Snatches, 135/95 lbs
• Row, 500/400 m
  • — then — 9 Rope Climbs, 15 ft — then —
• 9 Power Snatches, 135/95 lbs
• Row, 500/400 m
• 12 Power Snatches, 115/85 lbs
• Row, 500/400 m
• 15 Power Snatches, 95/55 lbs
• Row, 500/400 m

Strength:

3 rounds of:

• 5 Weighted Strict Pull-ups, pick load
• 1 set at 50% of max, Strict Ring Dips
• Rest 2 mins

Then

3 rounds of:

• max rep Strict Pull-ups
• max rep Ring Push-ups
• Rest 2 mins

For the community in ROM:

10 burpees a minute for 10 minutes

then 5 rounds for quality of:

1 minute plank hold

20 push-ups

7 diamond push-ups

Warm Up: Coaches choice 10-12 minutes

Strength: Front Squats

• Tempo Front Squat 1-1-1-1-1-1-1
• Use the heaviest weight you can for each set.
• Rest as needed between sets.
• 5 second decent

METCON:

5 rounds of:

• 21 Assault Bike Calories
• 15 Burpee Box Jumps, 24 in
• max rep Shuttle Runs, 10 m
• Rest 4 mins