Friday 8.17.18

AMRAP in 20 minutes:
200 Meter Run
14/20 Calorie Row
20 Kettlebell Swings (35/50)
20 Wallballs (14/20)

In this chipper style workout, athletes will work through two cardio movements and two weighted movements. The weighted movements, the kettlebell swings and wallballs, should be completed at a weight that athletes are capable of moving for 30+ unbroken repetitions when fresh.

Thursday 8.16.18

AMRAP in 15 minutes:
60 Double Unders
15/21 Calorie Assault Bike
15 Deadlifts (155/225)

In this triplet workout, looking to find a weight on the barbell that athletes could complete 21+ unbroken reps when fresh and a jump rope variation that could be completed in 1-2 sets when fresh.

Wednesday 8.15.18

“Big Clean Complex”

6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

The “Big Clean Complex” is a perfect example of blurring the line between cardio and weightlifting. Over the course of six sets, athletes will build to a heavy complex. All 12 repetitions are meant to be performed without putting the barbell down. To provide some structure begin a new set every 4 minutes. On the clock, that would be (0:00, 4:00, 8:00, 12:00, 16:00, and 20:00). Score is heaviest complex completed across the six sets.

Tuesday 8.14.18

AMRAP in 4 minutes:
21/27 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

rest 4 minutes…

AMRAP in 4 minutes:
15/21 Calorie Row
21 Burpees
21 Toes to Bar

rest 4 minutes…

AMRAP in 4 minutes:
9/15 Calorie Row
15 Burpees
15 Pull-ups

Interval conditioning featuring only gymnastic and bodyweight movements. The goal on all of these short intervals is to see how far you can get within the four minutes. If the gymnastic movements are completed, athletes will head back to the rower. Knowing there is equal rest to come, athletes can aim to move quickly through these three movements.

Monday 8.13.18

Back Squat-
3 Sets of 5

Four Rounds:
50 Double Unders
40 Air Squats
30 AbMat Sit-Ups

Focus today is the squat. Athletes will complete back squats in the strength piece, building to something heavy for 5 or working at the same challenging weight across all sets. Within the workout, athletes will work through a triplet of double unders, air squats and AbMat sit-ups.

Friday 8.10.18

Deadlift
Heavy Set of 10

3 Rounds:
20 Deadlifts (105/155)
10/15 Calorie Bike
20 Hang Dumbbell Reverse Lunges (35’s/50’s)
10/15 Calorie Bike

The deadlift is the main focus of this two part workout. Athletes will venture a bit further than the usual 1-5 reps, building to a heavy set of 10. As always, “heavy” does not mean 10RM and prioritizes sound movement over weight on the barbell. The weight on the deadlift and the dumbbells within the workout should be relatively light, something that athletes could move for 25+ unbroken repetitions when fresh. The dumbbell reverse lunges are completed in place with the weight by the side. 20 total alternating repetitions or 10 each leg.

Thursday 8.9.18

“Strict Nicole”
AMRAP in 20 minutes:
400m Run
Max Strict Pull-ups

Today we will be looking to accumulate as many quality strict pull-ups as possible in the 20 minute window. When the clock runs out, the score is total strict pull-ups. This is an awesome opportunity for athletes to hold themselves to a strict movement standard and build some strength. In order the get the right stimulus, we are looking for athletes to complete at least 5-6 repetitions each attempt on the pull-up bar. Choosing a variation that allows for this many reps will get athletes the most bang for their buck. Once athletes drop from the pull-up bar or are unable to complete any more reps that meet the standard, they will complete another 400m Run.

Wednesday 8.8.18

AMRAP in 3 minutes:
15/21 Calorie Row
21 Burpees over Bar
Max Overhead Squats (55/75)

rest 3 minutes…

AMRAP in 3 minutes:
13/18 Calorie Row
18 Burpees over Bar
Max Overhead Squats (65/95)

rest 3 minutes

AMRAP in 3 minutes:
11/15 Calorie Row
15 Burpees over Bar
Max Overhead Squats (80/115)

rest 3 minutes

AMRAP in 3 minutes:
9/12 Calorie Row
12 Burpees over Bar
Max Overhead Squats (95/135)

Four 3-minute AMRAPs, all scored separately as total reps completed at each barbell. As the reps go down, the weights will increase. The weights should be loads that athletes are capable of completing at least 30, 25, 20, and 15 repetitions unbroken respectively when fresh.

The burpees are lateral jumping over the bar, with no need to stand to full extension at the top of each rep.

Tuesday 8.7.18

1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (95/135)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans

This workout is completed for time with no breaks between the three different rep schemes. Athletes will complete one round of 800/80/21 before moving directly into two rounds of 400/40/15 and finally three rounds of 200/20/9. As the workout progresses, the change in rep scheme allows athletes to maintain a higher intensity as they fatigue. This is similar to the thought process of a 21-15-9 rep scheme. The weight on the barbell should be a load that athletes are confident complete 21+ repetitions unbroken when fresh. With roughly 80 hang power cleans today, choosing the correct barbell weight will be important.

Monday 8.6.18

Power Snatch-
Heavy Single

“Randy”
75 Power Snatches (55/75)

Today our focus will be on dialing in the power snatch. Athletes will first build to a heavy single power snatch. “Heavy’ is relative for the day and prioritizes mechanics over load. Carrying over this power snatch practice into “Randy,” this is completed at a very light weight something athletes are capable of completing 30+ repetitions unbroken when fresh.