workout of the day
Current Program: in-house custom
current focus: Cleans, running, and bar muscle-ups
*updated every sunday evening
Monday - Apr 13
Bar Muscle-Up Skill Work:
5 minutes to work on:
All Together
Jump to Hollow
Jump to Hollow, Snap to Superman
Hollow → Superman → Chair Sit (demo)
Hollow → Superman → Chair Sit → Pop Hips & Lat Pressdown, touch torso to bar (demo)
10 minutes to work on:
Then, athletes will work on the following:
Beginner:
8 Banded or Cable Lat Pressdowns (demo)
10 Kip Swings
3 Hollow → Superman → Chair Sit (demo)
Intermediate:
8 Banded or Cable Lat Pressdowns (demo)
3 Hollow → Superman → Chair Sit (demo)
2 Jumping Bar Muscle-Ups
Advanced:
Hollow → Superman → Chair Sit → Pop Hips & Lat Pressdown, touch torso to bar (demo)
2 Jumping Bar Muscle-Ups
2-3 Rx BMUs
METCON:
3 Rounds of:
1 Bar Muscle-Up
30 Double Unders
1 Hip Pullover
30 Double Unders
2 Rounds of:
2 Bar Muscle-Ups
45 Double Unders
2 Hip Pullovers
45 Double Unders
1 Rounds of:
3 Bar Muscle-Ups
60 Double Unders
3 Hip Pullovers
60 Double Unders
Time Cap: 15 minutes
*Hip Pullover Demo
Score: time
Tuesday - apr 14
mobility Class
Working on:
calves & hips
Tuesday - Apr 14
METCON:
Running!
200 m at moderate,
R - 100 m jog (or walk),
400 m at moderate,
R - 200 m jog (or walk),
600 m at moderate,
R - 300 m jog (or walk),
800 m at moderate,
R - 400 m jog (or walk),
600 m at moderate,
R - 300 m jog (or walk),
400 m at moderate,
R - 200 m jog (or walk),
200 m at moderate,
R - 100 m jog (or walk)
Time Cap: 35 minutes
“R -” designates Recovery pace
Score: Time
Tuesday - apr 14
lidy’s power abs
Working on:
*coach’s choice
wednesday - Apr 15
Clean & Jerk Work:
15 minutes to work on:
4 sets of Complex:
1 Squat Clean
2 Front Squats
1 Jerk
*start at 65-70% of 1RM Clean & Jerk
METCON:
For Time:
27 Clean and Jerks (95/65)
27/21 Cal Echo Bike
27 Snatches (95/65)
– Rest 2:00 –
18 Clean and Jerks (95/65)
18/13 Cal Echo Bike
18 Snatches (95/65)
Time Cap: 15 minutes
Score: Time
thursday - Apr 16
Posterior Chain Accessory Work:
10 minutes to work on:
3 sets:
30-45 second Sorenson Hold (demo)
20 Seated Banded Hamstring Curls (demo)
*may make sorenson holds weighted if desired
METCON:
four AMRAP Rounds:
To Complete 50 Total
Burpee Dual DB Deadlift to Step-Ups
3 Rounds-
AMRAP 3:
200 m Run
In Time Remaining: MAX Burpee Dual Dumbbell Deadlift to Step-Up (50s/35s) (20”)
directly into:
1 Round-
AMRAP 4:
200 m Run
In Time Remaining: MAX Burpee Dual Dumbbell Deadlift to Step-Up (50s/35s) (20”)
Time Cap: 12 minutes
Score: Time
*20 inches for both men and women
*Burpee DB Deadlift to Step-Up demo
thursday - apr 16
endurance
Working on:
*coach’s choice
Thursday - apr 16
danielle’s yoga flow
Working on:
*instructor’s choice
Friday - Apr 17
Core Work:
10 minutes to work on:
2 sets:
10 Hanging Windmills (demo)
15 Squeezing Bent Knee V-Ups (demo)
45 sec Ring Plank Hold
METCON:
-Stations-
4 Rounds, 1 Minute Each Station (12 minute workout):
Min 1 - MAX Dumbbell Push Press
Min 2 - MAX Chin Over Bar Pull-Ups
Min 3 - MAX Sandbag Over Shoulder
…
Score: Total Reps
saturday - apr 18
Skill Class
No class this week. Sorry! out of town.
saturday - apr 18
METCON:
Teams of 3:
Workout is Complete When 100 Total Shuttle Runs are Completed:
P1 - Holds Wall-Sit
P2 - 12/10 Calorie Row
P3 - MAX Down & Back Shuttle Runs
P1 → P2 → P3 → P1 …
Time Cap: No :)
Score: Time