workout of the day
Current Program: in-house custom
current focus: Strength Gain (month 3 of 3)
We will be focusing on increasing strength in the back squat, strict press, and deadlift in June, July, and August.
*updated every sunday
monday - AUG 24
10 minutes to-
SNATCH TECHNIQUE WORK:
-Muscle Snatch
-Tall Snatch
-Hang Position
-Low Hang Position
METCON:
“Death By” Snatches + Bar-Facing Burpees
Min 1: 1 Snatch + 1 Bar-Facing Burpee
Min 2: 2 Snatches + 2 Bar-Facing Burpees
Min 3: 3 + 3
…
+ 1 rep for BOTH movements until you cannot finish within the minute
Rx Barbell: 95/65
Round Cap: 15
SCORE: ROUNDS + REPS
ROUND CAP: 15
Tuesday - AUg 25
12 minutes to-
STRICT PRESS & JUMP ROPE PRACTICE
4 supersets of:
3 Barbell Strict Press
1 min of Jump Rope Practice (your choice): single | double | crossover single or doubles
*Start at ~87% of 1 RM Strict Press and increase each set if possible.
METCON:
For Time:
Buy-In: 20 Knees to Elbows on Rings (demo)
Directly Into:
27 Push Press (75/55)
75 Double Unders
21 Push Press (95/65)
60 Crossover Single Unders (demo)
15 Push Press (105/75)
45 Crossover Double Unders (demo)
Cash-Out: 20 Toes to Rings
*Delay start if not enough rings in beginning
SCORE: TIME
TIME CAP: 15 MINUTES
Tuesday - aug 25
lidy’s power abs
Working on:
*coach’s choice
wednesday - AUG 26
15 minutes to-
FULL STOP DEADLIFTS
4 SETS:
SET 1: 3 reps
SET 2: 3 reps
SET 3: 2 reps
SET 4: 2 reps
*Full reset at the bottom, no touch and go
*Start at 85-87% of 1RM and increase if possible each set.
*Fully reset the bar on floor before continuing to next rep.
METCON:
BUY-IN: In a 10 sec Window Establish MAX Personal Wattage on Echo Bike
REST 1:00
directly into:
AMRAP 10:
15 Dual Dumbbell Deadlifts (75s/50s)
*1x Sprint to Personal Wattage on Echo Bike
100 m Dumbbell Suitcase Carry (demo)
*MAX Watts from Buy-In MINUS 100 Watts = Personal Wattage
Example: I got 600 watts in the buy-in and hit 500 watts in the AMRAP.
SCORE: ROUNDS + REPS
wednesday - aug 26
mobility Class
working on:
hamstrings, spine, wrist
thursday - AUG 27
15 minutes to-
BARBELL BACK SQUAT
4 SETS-
SET 1: 3 reps
SET 2: 3 reps
SET 3: 2 reps
SET 4: 2 reps
*Start at 85-87% of 1RM and increase if possible each set.
METCON:
EMOM 4 | Every Minute On the Minute for 4 Min:
5 Chest to Bar Pull-Ups
15 Wall Balls (20/14)
REST 1:00
EMOM 5 | Every Minute On the Minute for 5 Min:
5 Pull-Ups
10 Wall Balls (20/14)
SCORE: CHECKMARK if completed all reps within the minute
thursday - aug 27
endurance class
Working on:
*Wouldn’t you like to know ;) stay tuned!
thursday - aug 27
strength class
Working on:
*Wouldn’t you like to know ;) stay tuned!
Friday - aug 28
8 minutes to-
GYMNASTY PRACTICE:
-Forward Roll on Floor
-Handstand Hold/Walk
-Reverse Burpee
METCON:
For Time:
2,000 m Row
32 Single Dumbbell Front Rack Box Step Overs (24”/20”) (50/35)
16 Kettlebell Turkish Get-Ups (53/44)
2 Loop Runs
SCORE: TIME
TIME CAP: 25 MINUTES
saturday - aug 29
NO Skill Class
Next class: sept. 5th
saturday - aug 29
METCON:
Teams of 3 For Reps:
12 ROUNDS:
P1:
90 seconds to-
8 Down + Back Shuttle Runs (1 rep = 25ft down + 25ft back)
MAX Dumbbell Snatches (50/35)
P2 & P3:
Rest
SCORE: TOTAL DB SNATCH REPS
*Two feet + one hand over line for shuttle runs.
*P1 has 90 seconds to complete the 8 shuttle runs and accumulate as many DB snatches as possible in time remaining. As soon as their 90 second window ends, P2 will take their place and complete their shuttle runs and snatches, same with P3. They’re fighting to accumulate as many DB snatch reps as possible as a team across the 12 total rounds (4 each). One works while the other two rest.