Wednesday 6/5

Warm Up

Coach Choice

Skill

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

After each set, rest 30 seconds and then perform

Ring Dips (5,3,3,3,3+)

Metcon

2 rnds:

3 Muscle-ups

6 Clean & Jerk (w/Lunges) 115/75

9 Parallette Push-up (feet elevated)

12 Wallballs

Scaling Options for Muscle-ups

-Jumping Muscle-Up (2 for 1)

-Ring Rows (2 for 1)

Tuesday 6/4

Warm Up

Dynamic Warm-up

Skill

Movement Standards

Scaling Options

Metcon

In teams of 4, perform the following couplets:

4 rnds:

50 Box Jumps & 10 Rope Climbs

then

50 OH Lunges (45/25) & 20 HSPU

then

50 KB Swings (70/55) & 30 Burpees

then

50 Power Clean (135/95) & 40 Wallballs

*2 work at a time

*Complete in order listed

*Couplets done together 

(must do the Box Jumps & Rope Climbs before moving onto next couplet)

Monday June 3

Athletes have been working off 90% of their 1 rep max (training max).  During this second cycle you will add 10 pounds to your training max for all lower body lifts (Back Squat and Deadlift) and 5 pounds for all upper body lifts (Bench Press and Shoulder Press).  For example:

1 rep Max Bench=  200 lbs

90% Max (Training Max) = 180 lbs

Training Max for for 2nd Cycle = 185 lbs

If you were failing before achieving the desired 5,3, or 1 rep, DO NOT SCALE UP.  The smaller the jumps you make, the better you'll be in the long run.  Unfortunately, this requires an EGO CHECK, which isn't easy.  Trust in the "small jump" system and reap the benefits long term.  REMEMBER TO ALWAYS THINK LONG TERM.

If you would like an Excel spreadhseet for convenience, please comment with your email address and I can send it to you.

Warm Up

Group Dynamic

Skill

Bench Press (5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Strict/Weighted Pull-ups (5,5,5,5,5+)

Metcon

25 Pistols
50 Ground to Overhead (3/4 Body weight)
75 Box Jumps
M-use large box w/2 45# plates
F-use medium box w/1 45# plate
*Break up anyway

Saturday June 1

Athletes have been working off 90% of their 1 rep max (training max).  During this second cycle you will add 10 pounds to your training max for all lower body lifts (Back Squat and Deadlift) and 5 pounds for all upper body lifts (Bench Press and Shoulder Press).  For example:

1 rep Max Deadlift= 400 lbs

90% Max (Training Max) = 360 lbs

Training Max for for 2nd Cycle = 370 lbs

If you were failing before achieving the desired 5,3, or 1 rep, DO NOT SCALE UP.  The smaller the jumps you make, the better you'll be in the long run.  Unfortunately, this requires an EGO CHECK, which isn't easy.  Trust in the "small jump" system and reap the benefits long term.  REMEMBER TO ALWAYS THINK LONG TERM.

If you would like an Excel spreadhseet for convenience, please comment with your email address and I can send it to you.

Warm Up

Coaches Choice

Movement Prep

Skill

Deadlift (5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Toes 2 Bar (10,10,10,10,10)

Metcon

"Wrightstown Crippler"

25 Back Squats (Body Weight)

1 mile Run

*Compare to July

Friday 5/31

Warm Up

Dynamic Warm-up

Skill

EMOM for 10 minutes:

EVEN - 5 Squat Snatch @ 60% 1 rep max 

ODD - 30 secs Handstand Hold

Metcon

2000 meter Row

50 Burpees

100 Lateral Jumps

*Over 2x45lb plates

Thursday 5/30

Athletes have been working off 90% of their 1 rep max (training max).  During this second cycle you will add 10 pounds to your training max for all lower body lifts (Back Squat and Deadlift) and 5 pounds for all upper body lifts (Bench Press and Shoulder Press).  For example:

1 rep Max Press = 150 lbs

90% Max (Training Max) = 135 lbs

Training Max for for 2nd Cycle = 140 lbs

If you were failing before achieving the desired 5,3, or 1 rep, DO NOT SCALE UP.  The smaller the jumps you make, the better you'll be in the long run.  Unfortunately, this requires an EGO CHECK, which isn't easy.  Trust in the "small jump" system and reap the benefits long term.  REMEMBER TO ALWAYS THINK LONG TERM.

If you would like an Excel spreadhseet for convenience, please comment with your email address and I can send it to you.

Warm Up

Coaches Choice

Movement Prep

Skill

Shoulder Press (5@45,5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Strict Ring Dips (5,5,5,5,5+)

*add weight, if necessary

Metcon

AMRAP 5

15 Box Jumps

15 HR Push-ups

Rest 1 min

AMRAP 5

15 Wallballs

15 KB Swings (70/55)

Rest 1 min

AMRAP 5

15 Chest 2 Bar Pull-ups

15 Burpees

Wednesday 5/29

Warm Up

Dynamic Warm-up

Skill

400 meter Run Time Trial

Metcon

5 rnds (35 min cap)

25 Power Snatch (75/50)

25 KB Swings (55/35)

25 OHS (75/50)

25 Box Jumps (Med/Small)

25 SDHP (75/50)

25 Wallballs

25 Thrusters (75/50)

Start and End the metcon with 200 m Run