Mon Mar 25

STRENGTH/WARM-UP:

On the :90 x 3 Sets, climbing:
2 High Hang Cleans (Pockets)
2 Hang Cleans (Knee-Level)
2 Cleans (Floor)

On the :45 x 4 Sets, Climbing:
1 Squat Clean

CONDITIONING:

EMOM x 20 (4 Rounds):
Minute 1 - 5 Front Squats (From the floor)
Minute 2 - 15/12 Calorie Row
Minute 3 - 40 Double-Unders
Minute 4 - 12/9 Calorie Assault Bike
Minute 5 - Rest

Front Squat Percentages:
Set #1 - 50% of estimated 1RM
Set #2 - 55%
Set #4 - 60%
Set #5 - 70%

Wed Mar 20

STRENGTH:

Pausing Back Squat
7 Sets: 1 Pausing Repetition (3s in bottom)

Sets #1+2 - 70%
Sets #3+4 - 73%
Sets #5+6 - 76%

WEDNESDAY PRIMER:

On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. The aim is to refine our engine and movements patterns.

"On The 2:00" x 3 Rounds (18:00):
A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats
B) 15/12 Calorie Row, 21 Abmat Sit-Ups
C) 15/12 Calorie Row, 7 Thrusters, 7 CTB Pull-Ups
Barbell - 95/65

Mon Mar 18

CONDITIONING:

For Time:
21/15 Calorie Bike, 45 Double Unders, 15 Thrusters (85/55)
21/15 Calorie Bike, 36 Double Unders, 12 Thrusters (115/80)
21/15 Calorie Bike, 27 Double Unders, 9 Thrusters (135/95)
21/15 Calorie Bike, 18 Double Unders, 6 Thrusters (155/105)
21/15 Calorie Bike, 9 Double Unders, 3 Thrusters (175/115)

Wed Mar 13

On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It's aim is to refine our engine and movements patterns. Today we will be biasing slightly towards weightlifting, given yesterday's bodyweight centric training day. Aim is to finish this eager for Friday.

"WEDNESDAY PRIMER"
Rotating stations "On the 1:30" x 18:00 (Twice through):
Station #1 - 1:00 Moderate Row/Bike/Ski/Run
Station #2 - 10 Thrusters (95/65) + 10 CTB Pull-Ups
Station #3 - 1:00 Moderate Row/Bike/Ski/Run
Station #4 - 10 Overhead Squats (95/65) + 3-5 Bar MU
Station #5 - 1:00 Moderate Row/Bike/Ski/Run
Station #6 - 10 Deadlifts (225/155) + 10 DB Hang CJ (50/35)

Wed Mar 06

On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It's aim is to refine our engine and movements we may see ahead, while minimizing impact. Aim is to finish this eager for Friday.

SKILL PRIMER:

Spend 15 Minutes on HSPU positioning, HS Walks, or Muscle-Ups.

On the Minute x 16 (4 Rounds)
Min 1 - 7 Box Jump Overs + 10 Deadlift
Min 2 - 5 Power Snatches + 5 Overhead Squats
Min 3 - 5 Strict Pull-Ups + 5-10 Kipping HSPU
Min 4 - Recovery Row/Bike/Ski

Box - 24"/20"
Barbell - 50-55% of your estimated 1RM Snatch.

Wed Feb 27

CONDITIONING/SKILLS:

On the Minute x 20 (4 Rounds):
Minute 1 - 5 Pausing Overhead Squats (115/80)*
Minute 2 - 15/12 Calorie Row
Minute 3 - 5 Toes to Bar + 10 Alternating Dumbbell Snatches (50/35)
Minute 4 - Handstand Walk Practice
Minute 5 - 12/9 Calorie Ski Erg

*Pause for :01 in the bottom of each rep. Hip crease below the knee.

Mon Feb 25

Remember that there will be NO 19.1 Make-Ups today. Input scores by 5pm.

STRENGTH:

6 Reps @ 50%
5 Reps @ 60%
4 Reps @ 65%
3 Reps @ 70%
2 Reps @ 75%

CONDITIONING:

For Time:
60 Dumbbell Snatches (50/35)
30/20 Calorie Assault Bike

Directly Into...

6-9-12-15:
Chest to Bar Pull-Ups
Kipping Handstand Push-ups
Dumbbell Front Squats (50's/35's)