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Week 7 Feb 14-20

2/13/2022

0 Comments

 

Week 7 Day 1

Warm Up:
​2 Rounds 
15/12 Calorie Row
20 Glute Bridge
10/10 Single Arm Ring Row
15 V-Up

A) Metcon
​AMRAP 5
20/16 Cal Row
20 Chest To Bar
-Rest 2:30-
AMRAP 5
20 Wall Ball (20/14)
30 Push-Up


L3: 2 Rounds Each
L2: Sub Pull-Up
L1: 15 Cal Row, 10 Banded Pull-Ups/15 Wall Ball, 10 Push-Up
B) Front Squat
8 @ 62% 
8 @ 71%
4 @ 81% 
4 @ 86%​

C) Snatch Balance
4 x 3 @ 73-80%

​Week 7 Day 2

Warm Up:
2 Rounds 
15/12 Calorie Ski Erg
10/10 Single Leg Romanian Deadlift
8 Chin Up
:30 Hollow Body Hold

A) Clean and Jerk
Squat Clean + Front Squat + Split Jerk 
4x2+1+1 @ 75%
3x1+0+1 @ 82%
​B) Metcon 
EMOM 9
1) Power Clean
2) Rest

1 x 15 @ 50-55%
1 x 13 @ 55-60%
1 x 11 @ 60-65%
1 x 9 @ 65-70%
1 x 7 @ 70-75%

L3 Weights in Description

C) Bench Press
3 x 5 @ 80%
3 x 8 @ 70%

Week 7 Day 3

Warm Up:
Specific Mobilization and Activation

A) Jump Rope
EMOM 10
25-40 Double Under

L3: Drag Rope

​

Week 7 Day 4
B) Intervals: 
6 Rounds
5:00 106-110%
Rest 2:30

C) Core
Tabata Hollow Body Rock
Warm Up:
2 Rounds 
15/12 Calorie Assault Bike
20/20 Side Lying Leg Raise w/ Mini Band
8 Strict Chin Up
:30 Hollow Hold

A) Metcon
30/26, 20/16, 10/8, 20/16, 30/26
Cal Assault Bike
50 Ft Front Rack Walking Lunge Between Each Set

L3: 155/105
L2: 50s/35s
L1: 35s/20s
​
B) Snatch
High Hang Power Snatch
4x2 @ 70-80% of 1RM Power Snatch

Power Snatch
5x2 @ 82-87% of 1RM Power Snatch

C) ​Front Squat 
6 @ 62%
6 @ 71%
6 @ 76%
6 @ 76%

​Week 7 Day 5
​
Warm Up:
2 Rounds 
15/12 Calorie Row
20 Walking Lunge
10/10 Single Arm Dumbbell Upright Row
20 Russian Twist

A) Clean and Jerk
Strict Press From Split Jerk 3 x 10 - (Technique Warm Up)

Power Clean  + Power Jerk
5 x 2+1 @ 80%
​
B) Metcon
Work 2:00/Rest 1:00 x 5 Rounds
20 Burpee To Target 6"
Max Reps: Dumbell Box Step Over 

L3: 70/50 24/20"
L2: 50/35 24/20"
L1: 35/20 20/16"

C) Strict Press
4 x 10 (First Set 10RM then 3 x 10 @ 88% of 10RM)

​Week 7 Day 6

Warm Up:
3 Min Bike 
+
3 Rounds
10/10 Suitcase Deadlift
20 Heel Over DB
10 Goblet Squat

A) Ring Muscle Up
EMOM 8 
5-7 Ring Muscle Up​

B) Deadlift
8 x 3 @ 75%
​
C) Metcon
EMOM 40
1) 15/12 Cal Row
2) 15 GHD Sit-Ups
3) 14/12 Cal Assault Bike
4) 60 Double Under


L3: As Written
L2: 10 GHD, 40 Dubs
L1: 6-8 GHD, 10 Single, Single, Double
0 Comments

Monday February 7th-13th

2/6/2022

0 Comments

 

Week 7 Day 1

Warm-Up
2 Rounds 
15/12 Calorie Row
20 Cossack Squat 
15 Toes up Romanian Deadlift
:30 Knee Tuck Hold

A) Front Squat
8 @ 62% 
6 @ 67%
6 @ 76% 
6 @ 81%

B) ​Squat Snatch 
5 x 3 @  80-83% 
2 x 1 @ 80-85%
C) Metcon
​4:00 AMRAP
21/18 Cal Row 
18 Toes To Bar
18 Bar Facing Burpee
Rest 2:00

4:00 AMRAP
18/15 Cal Row 
15 Toes To Bar
15 Bar Facing Burpee
Rest 2:00

4:00 AMRAP
15/12 Cal Row 
12 Toes To Bar
12 Bar Facing Burpee
Rest 2:00

Week 7 Day 2

Warm Up
2 Rounds 
15/12 Calorie Assault Bike
15 Toes Up Romanian Deadlift
10/10 Single Arm Dumbbell Upright Row
:20 Knee Tuck Hang
​
​A) Clean and Jerk
Squat Cleans + Split Jerk 
5x1+1 @ 80-85%
B) Metcon
EMOM 20 or Until Failure
1) 15/12 Cal Bike
2) 1 Round of Macho Man

Macho Man: 3 Power Clean + 3 Front Squat + 3 Power Jerk
L3: 205/155
L2: 155/105
L1: 115/75​

C) Bench Press
A1) Bench Press
3 x 1 @ 90%
3 x 5 @ 80%

B1) Dumbbell Bench Press 4 x 15

Week 7 Day 3

Warm Up
Specific Mobilization/Activation (In Workout Prep Notes)

A) Jump Rope
AMRAP 5 
Double Unders
​
B) Intervals
3 Rounds
4 Min @ 90%
1:00 @ Recovery
3 Min @ 90%
1:00 @ Recovery
2 Min @ 90%
1:00 @ Recovery
C) Core
​Tabata V-Up
​*Tabata is 20 seconds on 10 seconds off for 8 rounds

Week 7 Day 4

Warm-Up
​2 Rounds 
15/12 Calorie Assault Bike
20/20 Side Lying Leg Raise w/ Mini Band
8 Strict Chin Up
:30 Hollow Hold

A) Snatch Work
Power Snatch
4x2 @ 80-88% of 1RM Power Snatch
3x1 @ 92% of 1RM Power Snatch

Snatch Pull (After Class)
5x3 @ 100% of 1RM Power Snatch
B) Front Squat 
10 @ 57%
8 @ 67%
8 @ 71%
8 @ 76%

C) Metcon
4 Rounds
21 Burpee Pull-Up
15 Deadlift 
9 Burpee Box Jump Over 
Rest 1:1

L3: 315/225, 30"/24"
L2: 225/155, 24"/20"
​L1: 155/105, 20"/16"

Week 7 Day 5

Warm-Up
​2 Rounds 
15/12 Calorie Row
20 Walking Lunge
10/10 Single Arm Dumbbell Upright Row
20 Russian Twist

A) Clean and Jerks
Jerk. Balance 4 x 5 - (Technique Warm Up)

Power Clean  + Power Jerk
5 x 1+1 @ 82-90%

Clean Pulls (After Class)
5 x 3 @ 100%
B) Metcon
AMRAP 15
80/60 Cal Assault Bike
60/45 Cal Row
40/30 Cal Ski
   In Time remaining, AMRAP:
5 Power Clean 
10 Bar Facing Burpee

L3: 225/155
L2: 60/45 Bike, 45/35 Row, 30/20 Ski - 155/105
​L1: 45/35 Bike, 35/25 Row 25/20Ski - 115/75

C) Strict Press (After Class)
​5 x 5 @ 70%

​Week 7 Day 6

Warm-Up
​2 Rounds
10/10 Suitcase Deadlift
20 Heel Over DB
10 Goblet Squat

A) Handstand Push-Ups
3 Rounds For Quality
6 Deficit Handstand Push-Ups 12"
12 Deficit Handstand Push-Ups 6"
18 Handstand Push-Ups 
-Rest 2 Min-
*First Rounds Strict
B) Deadlift
3 Rounds
1 x 3 @ 80%
1 x 2 @ 85%
1 x 1 @ 90%
Rest 2:00 between sets

Deficit Deadlift
3 x 8 @ 55-60%

C) ​EMOM 28
1) 15/12 Cal Bike
2) 5-7 Ring Muscle-Up
3) 18/14 Cal Row
4) Rest

L3: As Written
L2: 2-4 Ring Muscle-Ups, 12/9 Cal Bike, 15/12 Cal Row
L1: 3-5 Banded Ring Muscle Ups. 10/7 Cal Bike, 13/10 Cal Row
0 Comments

January 31st 2022 - February 6th 2022

1/31/2022

0 Comments

 

Week 5 Day 1

Warm-Up

2 Rounds 
15/12 Calorie Row
20 Cossack Squat 
15 Toes up Romanian Deadlift
:30 Knee Tuck Hold

A) Front Squat
8 @ 62% 
6 @ 67%
6 @ 76% 
6 @ 81%

​B) Squat Snatch 
5 x 3 @  80-83% 
2 x 1 @ 80-85%
C) Metcon - 6 Min AMRAPs

6:00 AMRAP
20/16 Cal Row 
10 Box Step Over 50s/35s

Rest 3:00

6:00 AMRAP
20 Bar Facing Burpee
20 Front Squat (R1: 135/95 -  R2: 95/65)
Rest 3:00

L1: 1-2 Rounds Each 
L2: 2x Each

Scaling Options in Workout Prep Notes

Week 5 Day 2

Warm-Up
2 Rounds 
15/12 Calorie Ski Erg
10/10 Suitcase Deadlift
15 Dumbbell Reverse Fly
20 V-Up

A) Clean and Jerks
Squat Cleans + Front Squat + Split Jerk 
3x2+2+1 @ 75
2x1+0+1 @ 80%​

​B) Metcon
Buy In: 50/40 Calorie Assault Bike
+
4 Rounds
10 Devils Press (50/35)
15 Toes To Bar
50 Double Under
+
Cash Out: 20/15 Calorie Fan Bike
C) Bench Press
A1) Bench Press
3 x 1 @ 90%
3 x 5 @ 80%

B1) Dumbbell Bench Press 4 x 15

D) Core
EMOM 12
1)  :40 Plank
2) :15/:15 Copenhagen Plank
3) 15/15 Side Plank Hip Touch

​Week 5 Day 3

Warm-Up
Specific Mobilization/Activation (In Workout Prep Notes)

A)  Jump Rope Practice
10 Min 
Double/Triple/Single Practice

​B) Cardio Intervals
7 Rounds
4:30 107-111%
Rest 2:15
*Paces are off 5k Row, 10k Bike, or 20 Min Max Effort
C) Core
Tabata L-Sit Hold
*Tabata is 20 seconds on 10 second rest for 8 sets

​Week 5 Day 4

Warm Up
2 Rounds 
15/12 Calorie Assault Bike
20/20 Side Lying Leg Raise w/ Mini Band
8 Strict Chin Up
:30 Hollow Hold

A) Front Squat 
10 @ 57%
10 @ 62%
8 @ 67%
8 @ 71%
B) Metcon
10-8-6-4-2
Handstand Push-Up
100-100-100-100-100
Double Under
5-4-3-2-1
Squat Clean225/155

*L3 Parallette HSPU

C) Core
A1) Tabata Russian Twist
*Tabata is 20 seconds on 10 seconds off for 8 rounds
​
B1) Sandbag D-Ball Hold 5x1Min

​Week 5 Day 5

Warm-Up
2 Rounds 
15/12 Calorie Row
20 Walking Lunge
10/10 Single Arm Dumbbell Upright Row
20 Russian Twist

A) ​Strict Press
3 x 3 @ 87% (First Set AMRAP)
3 x 5 @ 80%

​
B) Metcon
Every 4:00 x 5 Rounds
20/15 Calorie Spin Bike (Standing)
50 Foot Handstand Walk
3 Squat Snatch (Starting at 70-80%)
*Add 5-10lbs each successful round

L3- 205/155 - Add 10lbs each set

C) Bonus Metcon
6 rounds 
Work 2:00/Rest 1:00
18/15 Cal Ski 
Max Rep Power Snatch @ 135/95

​Week 5 Day 6

Warm-Up
3 Min Bike 
+
2 Rounds
10/10 Single Leg Dumbbell Romanian Deadlift
5 Tall Box Jumps
8 Pull-Up

A) EMOM 10
Unbroken Toes To Bar
Pick a Rep Scheme you can hold for all 10 rounds
L2: 14-18 Reps

B) Deadlift
15 @ 45%
12 @ 53%
10 @ 60%
8 @ 65%
6 @ 70%

Deficit Deadlift
4 x 8 @ 55-60%
C) EMOM
EMOM 12
1) 15/12 Cal Row
2) 5-6 Bar Muscle-Up
+
EMOM 12
1) 14/12 Cal Bike
2) 2 Rope Climb
+
EMOM 12
1) 10 Burpee Box Jump Over (30/24)
2) 15 Wall Ball (20/14)
0 Comments

Week 4 - Monday January 24 2022-Sunday January 30 2022

1/23/2022

0 Comments

 

Monday January 24: Week 4 Day 1

Warm Up
3 Rounds 
15/12 Calorie Row
15/15 Clam Shell
20 Band Pull Apart
:30 Hollow Hold

A) ​Front Squat
10 @ 57% 
8 @ 62% 
6 @ 67%
6 @ 71% 
6 @ 76%
​
B) Snatch Work
Muscle Snatch
5 x 3 @ 40-50% of 1RM Snatch

Squat Snatch 
5 x 3 @  77-80% 
2 x 1 @ 80-85%
C) 5 Min AMRAPs
5:00 AMRAP
18/15 Cal Row 
18 Toes to Bar

Rest 2:30
​
5:00 AMRAP
20 GHD Sit-Ups
10 Single Arm DB Snatch (70/50)

L1: 1-2 Rounds Each 
L2: 2x Each

Tuesday January 25: Week 4 Day 2

Warm Up
3 Rounds 
15/12 Calorie Assault Bike
10/10 Single Leg Romanian Deadlift
10-15 Parallete Push-Up
:30 Knee Tuck Hold

A) Clean and Jerk Complex
Squat Cleans + High Hang Squat Clean + Split Jerk 
1+1+1 @ 73-75%

B) ​Death By EMOM:
EMOM for As Long As Possible
3 Ring Muscle-Up + 3 Power Jerk (225/155)

Add one jerk per round, Muscle Ups stay the same
C) Bodybuilding

A1) Bench Press
3 x 3 @ 85%
3 x 6-8 @ 75%

B1) Incline Dumbbell Press 4 x 15

D) Core
EMOM 12
1) 15 Hanging Leg Raise
2) :30 Hollow Body Hold
3) 16 Single Leg V-Up

Wednesday January 26: Week 4 Day 3

Warm Up:
Mobilization/Activation

A) Double Unders
EMOM 10
40 Double Unders

L2-Drag Rope

B) Cardio Intervals
7 Rounds
1 Min @ 108-112%
3 Min @ 90%
1:00 Recovery Pace
No Rest

Paces are off 5k Row, 10k Bike, or 20 Min Max Effort
C) Core

​Tabata L-Sit Hold

Tabata is 20 seconds on 10 second rest for 8 sets

Thursday January 28: Week 4 Day 4

Warm Up
3 Rounds 
15/12 Calorie Ski
10/10 Bulgarian Split Sqiat
50 Band Pull Apart
16 Single Leg V-Up

A) Front Squat 
10 @ 57%
8 @ 67%
8 @ 71%
8 @ 76%
B) Metcon
5 Rounds
30 GHD Sit-Up
10 Ring Muscle-U[
12 Dumbbell Box Step Over 70/50
Rest 1:1

Friday January 27: Week 4 Day 5

Warm Up:
3 Rounds 
15/12 Calorie Row
10 Sots Press
20 Banded Face Pull
15 V-Up

A) Clean and Jerk Work
Tall Jerk 4 x 5 - (Technique Warm Up)

Power Clean + High Hang Power Clean + Power Jerk
5 x 1+1+1 @ 75-80%

Clean Lift Off 
5 x 3 @ 80%
B) Metcon 
​Work 3:00/Rest 1:00
24/18 Calorie Assault Bike
3 Power Clean and Jerk (245/145)
Max Reps: Bar Muscle Up

C) Strict Press
 3 x 3 @ 82% (First Set AMRAP)
3 x 6-8 @ 70%

Saturday January 28: Week 4 Day 6

Warm Up: 
3 Min Bike 
+
3 Rounds
10/10 Single Leg Dumbbell Romanian Deadlift
5 Tall Box Jumps
8 Pull-Up​

A) Deadlift
​2x1 @ 90%
3x3 @ 85%
*All Reps are from a dead stop (NOT TOUCH AND GO)

Deficit Deadlift
4 x 8 @ 55-60%​
B) ​EMOM 10+10/20+20
EMOM 10/20
1) 15/12 Cal Row
2) 8-12 Strict Handstand Push-Up
+
EMOM 10/20
1) 14/12 Cal Bike
2) 5 Sandbag Squat Clean 150/100
0 Comments

Week 3 - Monday January Jan 17th - Sunday January 23rd

1/16/2022

0 Comments

 

Monday January Jan 17th - Week 3 Day 1

Warm-Up
3 Rounds 
15/12 Calorie Row
15/15 Clam Shell
20 Band Pull Apart
:30 Hollow Hold

A) Squats

Front Squat
10 @ 57% 
8 @ 67% 
6 @ 71%
4 @ 76% 

Back Squat 
5 @ 60% 
3 x 5 @ 70%

B) Snatch Work

Snatch Pull 
5 x 3 @ 90% of 1RM Snatch

Squat Snatch 
5 x 3 @  77-80% 
2 x 1 @ 82%
C) 5 Min AMRAPs

5:00 AMRAP
18/15 Cal Row 
18 Muscle Snatch 75/55

Rest 2:30
 
5:00 AMRAP
80 Double Unders
10 Squat Cleans (135/95)

L1: 1-2 Rounds Each 
L2: 2x Each

Scaling Options in Workout Prep Notes

Tuesday January Jan 18th - Week 3 Day 2

Warm-Up
3 Rounds 
15/12 Calorie Assault Bike
15 Toes Up Dumbbell Romanian Deadlift
10/10 Single Arm Upright Row 
:20 Knee Tuck Hang 

A) Squat Clean & Jerk Complex
Squat Cleans + Front Squat + Split Jerk 
2+2+1 @ 73-75%

B) Power Clean & Jerk Barbell Cycling
EMOM 10
15/12 Calorie Assault Bike
+ 
E30 seconds for 15 rounds 
4 Touch and Go Power Clean and Jerks @ 135/95 or 50%
C) Bench Press
3 x 5 @ 80%
3 x 8-10 @ 70%

D) Core
EMOM 12
1) :40 Plank
2) :40 Side Plank (Left)
3) :40 Side Plank (Right)​

Wednesday January Jan 19th - Week 3 Day 3

Warm-Up: Specific Mobilization/Activation 
a) 2-5 Minute Foam Roll: Focus On Problem Areas

b) Banded Hip Work: 2x10 of Each Movement
Fire Hydrant 
Clam Shell
Side Leg Raise
Banded Monster Walk
Standing Calf Raise
Tibialis Raise
Banded Donkey Kick
Banded Hip Flexor
Copenhagen Plank Hip Taps
90/90 Transition

c) Crossover Symmetry: 7 of each movement
ATYT
Snow Angles 
W Y Negative


d) Stretches: 15-30 Seconds each
Pigeon
Lateral Lunge
Pancake
+ Add Any others
A) Double Under/Triple Under Practice
5-10 Minutes
Alternate between dubs, singles, and triples

B) Cardio Intervals
8 Rounds
4 Min @ 108-112%
Rest 2 Min
​
Paces are off 5k Row, 10k Bike, or 20 Min Max Effort

C) Core
Tabata Knee Tuck
Tabata is 20 seconds on 10 second rest for 8 sets

Thursday January Jan 20th - Week 3 Day 4

Warm-Up
3 Rounds 
15/12 Calorie Row
20 Cossack Squat
5/5 Single Arm Overhead Squat
20 Heel Over

​A) Snatch Work
Pocket Power Snatch
4 x 2 @ 60-75% of 1RM Power Snatch

Snatch Pull 
5x3 @ 90% of 1RM Power Snatch

Power Snatch
5x2 @ 82-87% of 1RM Power Snatch
B) Metcon
5 Rounds
500m Row/400m Run
15 Lateral Burpee Over Bar
12 Overhead Squat 
Rest 2:30

L3: 185/135
L2: 135/95
L1: 95/65

Friday January Jan 20th - Week 3 Day 4

​Warm-Up
50/40 Calorie Assault Bike
+
​2 Rounds
5 Barbell Romanian Deadlift
5 Bent Over Barbell Row
5 Muscle Clean
5 Power Clean
10 Front Squat
5 Strict Press
5 Push Press
5 Split Jerk
10 Barbell Good Morning
B) Clean and Jerk Work
Tall Jerk 4 x 5 - (Technique Warm Up)

Clean Lift Off 
5 x 3 @ 80%

Power Clean + Power Jerk
5 x 3+1 @ 75%

C) Metcon 
Work 2:00/Rest 1:00
15/12 Cal Row
10 Burpee Box Jump Over
Max Reps: GHD Sit-Up

D) Strict Press
​3 x 5 @ 78% (First Set AMRAP)
3 x 8-10 @ 65%

Saturday January Jan 20th - Week 3 Day 5

Warm-Up
3 Rounds
15/12 Cal Row
10/10 Single Leg Dumbbell Romanian Deadlift
10 Goblet Squat
15 V-Up

A) Ring Work
​2 Rounds
:20 Sec Ring Support Hold
5 Ring Dip
:20 Bar Dead Hang

EMOM 10
4-6 Unbroken Strict Ring Muscle Up
B) ​Deadlift
4x5@80%
+ 
EMOM 6 @ 60%
*All Reps are from a dead stop (NOT TOUCH AND GO)

Deficit Deadlift
3 x 8 @ 55-60%

C) EMOM 20/40
1) 15/12 Cal Row
2) 15 Wall Ball (30/20)
3) 14/12 Cal Assault Bike
4) 6/6 Single Arm Dumbbell Power Snatch (70/50)
0 Comments

Programming 1/10/2022-1/15/2022

1/9/2022

0 Comments

 

Monday 1/10/2022 - Week 2 Day 1

Warm Up:
​3 Rounds 
15/12 Calorie Ski
20 Cossack Squat
10 Sotts Press
:30 Hollow Body Hold
+ 
Specific Mobilization/Activation (In Workout Prep Notes)

A) Handstand Walk Practice x 10 Minutes (or 20 Reps)

L2: Handstand Walk Stairs and Ramp
L1: Handstand Walk Practice

B) Back Squat
4 x 8 @ 70-75%

C) Squat Snatch - EMOM 12 

1) 1x1 @ 77%
2) 1x1 @ 80%
3) 1x1 @ 83%

These sets will be done in waves 

D) 5 Min AMRAPs

5:00 AMRAP
6 Bar Muscle-Up
6 Devils Press (50/35)

Rest 2:30

5:00 AMRAP
15 Toes to Bar
60 Double Unders

L1 1-2 Rounds Each L2 : 2x Each

Scaling Options

Muscle Ups: Lower Reps, Banded Bar Muscle Ups, Banded Bar Muscle Ups w/ Lower Reps, 6 Burpee Pull-Ups, 6 Strict Pull-Ups + 6 Dips (Banded if Needed)

Devils Press: Lower Weight 

Toes to Bar: Knees to Chest, Tuck Ups

Double Unders: Lower Reps to <60 seconds of work, 60 Single Unders w/ Drag Rope

Tuesday 1/11/2022 - Week 2 Day 2

Warm Up:
​
​3 Rounds 
15/12 Calorie Assault Bike
15 Toes Up Dumbbell Romanian Deadlift
20 Band Pull Apart
:30 Bar Dead Hang
+ 
Specific Mobilization/Activation (In Workout Prep Notes)

A) Close Grip Bench Press  
4x3 - Building up to 3RM Close Grip Bench

B) ​EMOM 10
1) 10/8 Calorie Assault Bike
2) 10 Chest to Bar Pull-Up

C) ​Bodybuilding

A1) Barbell Sumo Deadlift 3 x 10 @ 6-7 RPE

B1) Suitcase Deadlift 4x10 @ 28% Deadlift Max

C1) Barbell Hip Thrust w/ Band Around Knees 4x10 

D1) Hamstring Cul 3 x 20 @ 6-7 RPE

Wednesday 1/12/2022 - Week 2 Day 3

Warm Up:

3 Rounds 
15/12 Calorie Row
20 Banded Good Morning
10/10 Single Arm Dumbell Press
10/10 Banded Deadbug
+ 
Specific Mobilization/Activation (In Workout Prep Notes)

A) ​Double Under + Single Under
5 Minutes
10 Single Unders
10 Double Unders

Complete as many unbroken transitions as possible - Each successful transition counts as a round

B) Pocket Power Snatch
4 x 2 @ 60-75% of 1RM Power Snatch

C) Power Snatch
7 x 2 @ 82-87% of 1RM Power Snatch

D) Metcon - RMU/PSN​
9,8,7,6,5,4,3,2,1
Power Snatch @ 135
Ring Muscle Ups

Thursday 1/13/2022 - Week 2 Day 4

Warm Up: 
Specific Mobilization/Activation 

2-5 Minute Foam Roll (Focus On Problem Areas)

**Banded Hip Work - 2x10 of Each Movement**
Fire Hydrant 
Clam Shell
Side Leg Raise
Banded Monster Walk
Standing Calf Raise
Tibialis Raise
Banded Donkey Kick
Banded Hip Flexor
Copenhagen Plank
90/90 Transition

Crossover Symmetry 
7 of each movement
ATYT
Snow Angles 
W Y Negative


Stretches: 15-30 Seconds each
Pigeon
Lateral Lunge
Pancake
T-Spine Rotation
+ Add Any others

A) Cardio Intervals
5 Rounds
4 Min @ 95%
1 Min @ 100%+
Rest 1 Min

Directly into....

4 Min Cool Down

Paces are off 5k Row, 10k Bike, or 20 Min Max Effort

 Friday 1/14/2022 - Week 2 Day 5

Warm Up:
​3 Rounds
15/12 Calorie Assault Bike
10/10 Dumbell Bulgarian Split Squat (Light)
10 Behind the Neck Strict Press in Split Stance
15/15 Side Plank Hip Touch
+
Specific Mobilization/Activation (In Workout Prep Notes)

A) Jerk Balance
4 x 5 @ 40% Jerk Max

B) Squat Clean + Front Squat + Jerk
5 x 1+1+1 @ 80-84%

C) Front Squat
1 x 2 @ 92%
1 x 5 @ 80%

D) ​AMRAP 15 
80/60 Calorie Assault Bike
60/45 Calorie Row
40/30 Calorie Ski
In Remaining Time AMRAP Power Clean @ 185 (or 55%) every 5 reps increase the load by 20/15lbs

Saturday 1/15/2022 - Week 2 Day 6

Warm Up:

3 Rounds
10/10 Banded Monster Walk
10/10 Cossack Squat
20 Band Pull Apart

A) ​Deadlift

1 Set @ 3RM 
+ Max Reps @ 80%

B) ​Strict Press

1 Set @ 3RM 
+ Max Reps @ 80%

C) ​EMOM 20-40

1) 17/13 Cal Row
2) 15 Toes to Bar
3) 15/12 Cal Assault Bike
4) 8 Sandbag Box Step Over 100/70
0 Comments
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