Mobility: ankles, hips, shoulders Strength: O.H squat 5×5 building Metcon: ‘Nancy on ABike’ 5 RFT 15 cals on AB 15 O.H.S (95/65) Lv1(85/55) Lv2(65/35)
Strength: Snatch push press from rack(behind head) 7-7-5-5-3-3 building Metcon: EMOM10 2 snatch grip deadlift + 1 hang squat snatch + 1 squat snatch from floor start @ 50%-60% building every 2 rounds
Strength: Back Squat 5×5 building Metcon: “All About the Hips” 21-15-9 Goblet Squats(70/53) KBS Burpees Lv1(53/35) Lv2(35/26)
9AM 1 works 1 ‘rests’ 125 KBS (53/35) 100 wall balls (20/14) 75 hang cleans (155/105) 50 Box Jumps *”rest” is a 20 cal row or 15 cal AB. Athletes can only switch after they have completed the ‘rest’ 10AM 17.5 skill and strategy
17.5 10 RFT 9 Thrusters(95/65) 35 Dubs Scaled(65/45) 35 singles
Skill/Strength: Deadbugs 10 reps (5 each side SLOWLY) plank with arm/leg raise 10 reps(5 each side SLOWLY) 10 reps of each movement 4 times Metcon: “Its only 3000m” 1000m row Rest 5 minutes 1000m row Rest 4 minutes 1000m row *Maintain each 1000m with +/- 10 seconds
Skill: 15 minutes build to heavy single clean Metcon: EMOM 12 Evens: 3 power cleans Odds: 20-30 dubs *Opening clean starts at 60%. Must add weight each round of cleans. May NOT exceed 90%. Focus on executing each clean with as good as form as possible! Suggested weights: 60%-65%-70%-75%-80%-85%
Strength: Strict Press 7-7-5-5-3-3 building Metcon: “Dirty” 21-15-9 (3-2-1 w/c) snatches (75/45) Wall Balls (20/14) T2b *after T2b 3-2-1 wall climbs Lv1(65/35)(14/10) kipping K2Pits Lv2(14/8) kipping knew ups
Strength: Front squat to target bellow parallel 7-7-5-5-3-3 building Metcon: “Pace Yourself” 3 RFT 25 Thrusters(95/65) 15 sit ups *top of every minute stop and do 4 burpees
1 athlete is always rowing Complete 250 cals on rower AMRAP(till finished 250 cals) 50 burpee box jump overs(24/20) 50 Thrusters(75/45) 50 KBS (70/53) *after each 50 is complete chug a beer or 12oz of h20.