Thursday August 1 "NANCY"

Warm Up

Group Dynamic

Skill

Every 30 seconds for 5 mins do 2 reps OHS @ 50% 1 rm

Movement Demo

Metcon

"NANCY"

5 rnds:

400 m Run

15 Overhead Squats (95/65)

Wednesday July 31 "Max Shoulder Press" & Barbell Club

Warm Up

Coaches Choice

Skill

Shoulder Press (3@55, 3@65, 1@85, 1@95, 1@MAX)

Metcon

15-12-9

Squat Clean (or Hang Squat Clean)

Burpees

Rest 1 min b/t rnds

Rnd of 15  = 135/95

Rnd of 12 = 155/105

Rnd of 9 = 175/125

Barbell Club

Skills

Snatch

Snatch Deadlift

Press

Metcon

30 reps Ground to Overhead (135)

:60 secs of work 

:60 rest

Tuesday July 30

CHALK FIENDS!
We do not care if you use chalk during a workout or leave a few chalk handprints on the floor, however, don't abuse it.  

• More chalk does not make you stronger or faster.
• Too much chalk is a sure fire way to tear your hands if you have a huge kipping pull-up or butterfly pull-up.  Only chalk your hands, not the pull-up bar.
• Chalk should not be used when doing wallballs.
• You are not LeBron James. Pat off that excess chalk in the chalk bucket before you pull your hands out.  DO NOT REMOVE ANY CHUNKS FROM THE BUCKET.
• Unless you have excessively sweaty hands, you should chalk only once or twice a workout. Anything more is just you finding an excuse to rest.
• If you chalk while using a barbell, be sure to clean it with the metal brush after the workout.

Warm Up

Dynamic Warm-up

Skill

Movement Demo

Metcon

This looked like a fun metcon that was featured on Invictus and Outlaw a few months back.  I figured we would give it a try.

PARTNER OPTIONAL

50 Back Squat (135/95)

40 Pull-ups

30 Shoulder to Overhead (135/95)

50 Front Squat (85/65)

40 Pull-ups

30 Shoulder to Overhead (85/65)

50 OHS (65/45)

40 Pull-ups

30 Shoulder to Overhead (65/45)
*Bar is clean from the ground, to the rack position

Monday July 29 "Max Power Clean" and Barbell Club

Warm Up

Group Dynamic

Clean Progression (use 55% max)

0-1 min - 5 Clean Pulls

1-2 min - 5 Hang Power Clean

2-3 min - 5 Hang Squat Clean

3-4 min - 5 Power Clean

4-5 min - 5 Squat Clean

Skill

Power Clean (3@55, 3@65, 1@85, 1@95, 1@MAX)

Metcon

AMRAP 3

6 Burpee Box Jump Overs (20/14)

9 Deadlift (185/135)

12 HR Push-ups

Rest 2 mins

AMRAP 5

6 Burpee Box Jump Overs (20/14)

9 Deadlift (185/135)

12 HR Push-ups

Barbell Club

Skills

Clean & Jerk

Pressing Snatch Balance + Drop Snatch

Back Squat

Metcon

AMRAP 10

30 Snatch (75)

30 Snatch (135)

30 Snatch (165)

30 Snatch (210)

Saturday July 27 "Max Back Squat"

Warm Up

Group Dynamic
5 Box Jumps (build each jump)

Skill

Back Squat (5@50, 5@60, 5@70, 3@80, 1@90, 1@MAX)

Do no more than 6 sets...you will be able to Back Squat again next week.  Additionally, there will be a second time through all the lifts so you will have adequate opportunities to get that number as high as possible

Metcon

EMOM 8

10 Push-ups

5 Power Snatch (65% 1rm)

Friday July 26

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

3 rnds, AMRAP 5

Complete 1 round of "Helen"

400 m Run

21 KB Swings (55/35)

12 Pull-ups

then with remaining time:

AMRAP Deadlifts (225/155)

Rest 1 min between rnds

Score = # of Deadlifts

THEN:

5 rnds, AMRAP 3

Complete 1st rnd of "Annie"

50 Double Unders

50 Sit-ups

then with remaining time:

AMRAP Air Squats or Muscle-ups

Rest 1 min between rnds

For rnds 2-5: 40-30-20-10

Score = # of Squats/Muscle-ups

Thursday July 25 "Max Shoulder Press"

Warm Up

Group Dynamic

Skill

Shoulder Press (5@50, 5@60, 5@70, 3@80, 1@90, 1@MAX)

Do no more than 6 sets...you will be able to Shoulder Press again next week.  Additionally, there will be a second time through all the lifts so you will have adequate opportunities to get that number as high as possible

Metcon

3 rnds:

15 Overhead Squats (115/75)

12  SDHP (55/35)

9 HSPU

Wednesday July 24 & Barbell Club

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

In teams of 3:

Row 3000 meters (alternate every 250 m)

*Complete 5 burpees every time you come off the rower

9x200 meter Medball Run (20/14)

*Each member will run 3 legs

20-15-10

Chest 2 Bar Pull-ups

20-15-10

Thrusters (75/55)

20-15-10

Box Jumps (24/20)

*Only one athlete works at a time and must complete all reps before the next member begins their work

Barbell Club

Skills

Snatch Pull + Power Snatch

Front Squat

Split Jerk + Jerk Support

Metcon

10 Deadlift (315)

15 Box Jump Overs (24)

20 KB Swings (55)

25 Double Unders

25 Calories

20 KB Swings

15 Box Jump Overs

10 Deadlift

Tuesday July 23 "Max Power Clean"

Warm Up

Group Dynamic

Clean Progression (use 55% max)

0-1 min - 5 Clean Pulls

1-2 min - 5 Hang Power Clean

2-3 min - 5 Hang Squat Clean

3-4 min - 5 Power Clean

4-5 min - 5 Squat Clean

Skill

Power Clean (3@55, 3@65, 1@85, 1@95, 1@MAX)

Do no more than 5 sets...you will be able to Power Clean again next week.  Additionally, there will be a second time through all the lifts so you will have adequate opportunities to get that number as high as possible

Metcon

AMRAP 10

7 Deadlifts

7 Hang Power Clean

7 Front Squat

7 Shoulder to Overhead

M - 95

F - 65

Monday July 22 & Barbell Club

Max out Cycle BEGINS!!!!

Starting this week we now phase into our max effort cycles to test our 1 rep maxes.  These efforts will come in two weeks cycles so everyone should be able to make ALL of the lifts.  Additionally, they are set up this way so if you are not feeling "fresh" to attempt a max lift, you can always do it the following week.  The first two weeks we will test our Power Clean, Shoulder Press, and Back Squat lifts.  

A few point to remember when maxing out:

• Use your Percentage Chart religiously – it is here to aid you and take out the guess work
• As you get closer to your max, start making smaller jumps in weight (5-10 lbs)
• Rest at least 1 min between sets and 2 to 3 minutes between max attempts
• Focus on a perfect set-up for each lift
• BREATHE – take a big breath and hold it for the lift.  This will help you get a tighter set-up and maintain core stability.  Exhale when you are exerting the effort and completing the lift
• Don’t be scared (this is especially for our ladies and those new to lifting) - “Strong is the new skinny,” so get on the bar and lift…you will like it, especially when you can out-lift the men in your life.  In the world of weightlifting, a double bodyweight deadlift is the Louis Vuitton of weightlifting.  Just ask Ang!

Warm Up

Group Dynamic

Skill

1 mile Run Time Trial

Metcon

21-15-9

Box Jumps 

Pull-ups

Rest 2 mins

15-12-9

Hang Snatch (95/65)

Pistols

Rest 1 min

9-6-3

Clean & Jerk (95/65)

Toes 2 Bar

Barbell Club

Skills

Rack Jerk

Hang Snatch + Overhead Squat

Power Clean

Metcon

500 m Row

10 Shoulder to Overhead

15 Squat Clean

20 Burpees over Bar

*Use 75% 1 rm Jerk