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SWEAT!
Metcon
Metcon (Time)
On a 15-minute clock, for max reps each round...
0:00 - 3:00, Run 400m Then Max Pull-Ups
Rest 1 minute
4:00-7:00, Run 400m Then Max Back Squats 115/75
Rest 1 minute
8:00-11:00, Run 400m Then Max Pull-Ups
Rest 1 minute
12:00-15:00, Run 400m Then Max Back Squats 115/75
On a 15-minute clock, for max reps each round...
0:00-3:00, Row 500m Then Max Push Press 75/55lb bar
Rest 1 minute
4:00-7:00, Row 500m Then Max Ballslam (20/15lb.)
Rest 1 minute
8:00-11:00, Row 500m Then Max Push Press 75/55
Rest 1 minute
12:00-15:00, Row 500m Then Max Ballslam (20/15lb.)
*5min Rest Between Section 1 and 2
*Squats are off the ground
*Basically they are all 3min. AMRAPs
BUILD
Every 5min x5
5 back squat
500 m row
5 pull ups
then
1 Round for Max Reps:
2min. of Max Ballslam 30/20lb.
2min. of Max American KB Swings 70/53
2min. of Max Ballslam 30/20lb.
2min. of Max American KB Swings 70/53
CROSSFIT
Every 5min. x 5 Rounds:
5 Back Squats
500m Row
15 Pull-Ups or 5 Weighted Pull-Ups or 7 Muscle Ups
Back Squat Percentages:
Round 1.) 40%
Round 2.) 40%
Round 3.) 50%
Round 4.) 50%
Round 5.) 60%
Do not go over your percentages. These down weeks are necessary for long term results.
1 Round for Max Reps:
2min. of Max Wall Balls 20/14lb.
2min. of Max American KB Swings 70/53
2min. of Max Wall Balls 20/14lb.
2min. of Max American KB Swings 70/53
SHRED!
20min. AMRAP:
6 DB Deadlifts 70/50s
7 Burpee Box Jumps 30/24"
10 American KB Swings 70/53
12 Cal Assault Bike
Rest 5min.
12min. EMOM:
Min. 1) :45sec Plank
Min. 2) :45sec of Russian Twist (35/20lb DB)
Min. 3) :45sec of Sit-Ups
BUILD
Every 3 min x 12
3 Press
5 cal bike
10 toe 2 bar
CROSSFIT
Every 3min. x 10 Rounds:
10/7 Cal Assault Bike
10 Toes-To-Bar
Max Push Press @40-50% of 1RM
You all just hit your 1RM last week so you should know what 40-50% is today.
Goals:
Shoot for 5-10 Reps. Anything more than 10 is really going to add up.
Do not Jerk the bar. Keep that Push Press!
Power Clean From The Ground
Accessory Work
Metcon (No Measure)
Pick one:
1.) HSPU practice: 50 Strict, 100 Kipping, or 10min. of practice.
2.) 3 Rounds:
1min. regular plank with 45/25lb plate on back
1min. side plank with 15+lb DB in top hand
1min. side plank with 15+lb DB in top hand (other side)
3.) For Time:
50-40-30-20-10
Double Unders
Sit-Ups
SHRED! & BUILD
(0-20min.)
5 Rounds:
15/12 Cal Assault Bike
50 Double Unders
immediately into;
5 Rounds:
15/12 Cal Row
15 Toes-To-Bar
(25-36min.)
10 Rounds: "A Quick BURNer..."
10 Alt. DB Snatches 45/30lb.
10 Push-Ups
Can you finish that last section?
CROSSFIT
EMOM x 10min.
3 Power Snatch
Immediately into;
EMOM x 10min.
3 Power Cleans
Choose between 2 options:
1.) Stay at one weight the whole time and work on being crisp!
2.) Keep increasing weight and decreasing reps. So, do 2 reps for a few minutes and then singles at the end with the heaviest weight you can.
10min. to finish...
21-15-9
Deadlifts (225/155)
Box Jumps (30/24")
SHRED!
1.) 4min. AMRAP:
Row 30/20 Cals
Max DB Thrusters 45/30
2.) 4min. AMRAP:
25 Burpees
Max Ballslam 20/15
3.) 4min. AMRAP:
Bike 30/20 Cals
Max Pull-Ups
4.) 4min. AMRAP:
25 DB Thrusters
Max Cals on the rower
5.) 4min. AMRAP:
25 Ballslam
Max Burpees
6.) 4min. AMRAP:
25 Pull-Ups
Max Cals on the bike
Rest 2min. After Each. Go as hard as you can on this one. 4min. isn't long... Gotta move!
BUILD
Every 5min x 4
5 deadlift
max* burpees
work until the 3 min mark, rest/load bar for 2 min
then
5 rounds for time
400 m loaded run
10 pushups
20 ball slams
CROSSFIT
3 Rounds:
Min. 1) Max Bench Press 185/95
Min. 2) 200m Run
Min. 3) 15 Pull-Ups
Min. 4) 15 Wall Balls 20/14
Min. 5) Max Bench Press 185/95
Min. 6) 60 Double Unders
Min. 7) 15 Pull-Ups
Min. 8) 15 Wall Balls 20/14
Min. 9) REST
*Seems more complicated than it actually is. It's just switching out running and double unders, but I have to write it out so it makes sense.
*I want the bench to be HARD so keep that in mind if you modify. Looking for only about 5-6 reps each time or you will wind up doing a TON of bench.
Accessory Work
Metcon (Time)
For Quality:
100 Russian Twists 45/30lb.
*No bouncing today. 1sec. pause on the ground on each side. Thats stop and go will give you a better ab workout. Just do it and switch things up. Left + Right = 1 rep
SHRED!
0-5min.
400 m run
Max DB Hammer Curls in remaining time.
5-10min.
AMRAP:
10 Bench Press 135/95lb.
15 Sit-Ups
20 American KB Swings 53/35lb.
10-15min.
Run 400m
Max DB Skull Crushers in remaining time.
15-20min.
AMRAP:
10 Bench Press 135/95lb.
15 Sit-Ups
20 American KB Swings 53/35lb.
20-25min.
400m Run
Max DB Hammer Curls in remaining time.
25-30min.
AMRAP:
10 Bench Press 135/95lb.
15 Sit-Ups
20 American KB Swings 53/35lb.
30-35min.
run 400m
Max DB Skull Crushers in remaining time.
-Start where you left off for the AMRAPs.
- For curl and skull crusher weight, shoot for something you can get 10-15 reps unbroken with.
BUILD
Every 3 min x 5
3 bench press
6 bent over row
then
13min. running clock...
1000m Row "buy in"
then in remaining time, complete as many rounds as possible:
12 Toes-To-Bar
6 Devil Press 50/35s
CROSSFIT
18min. to hit a heavy complex:
3 Front Squats + 3 Push Jerks
- Shoot for about 5-6 "working" sets.
- Rest 90sec. Between sets
- Split Jerks are ok also
- Stay light or go for broke (depends how you're feeling)
13min. running clock...
1000m Row "buy in"
then in remaining time, complete as many rounds as possible:
12 Toes-To-Bar
6 Devil Press 50/35s