Monday 1.21.19

Monday
1.21.19

6:30pm Nutrition Talk with Coach Tristan and Erin. We will Facebook Live the talk.
No 6:30pm CF Class. No class cap for the 5:30pm and 7:30pm CF Class. All are welcome!

Strength/Power
Back Squat
Perform 3x3 with 90% of your 1Rm, then a single AMRAP set with 80% of your 1Rm.
If you did not test your 1Rm on the Total day, perform 3x3 with a near maximal weight. This will be the final week of this squat progression.

Conditioning
12 Minute AMRAP
7 Devils Press
14 DB Deadlifts
21 Wall-Balls

Pick weights that allow for nearly continuous movement. Each athlete gets one set of dumb bells.

 

Friday 1.18.19

Friday
1.18.19

Strenght/Power
Bench Press
18 Minute Section: Perform 3x4 with 87.5% of your 1Rm, then a single AMRAP set with 77.5% of your 1Rm. If you did not test your 1Rm on the Total day, perform 3x4 with a heavy load but just below maximal. Then, AMRAP with a weight you can perform around 10 reps with. If you performed this last week use the same weight for he 3 heavy sets, and try to beat your score by at least 2 on the AMRAP.

Conditioning
For Time: (13 Minute Time Cap)
50 Box Jumps
40 Wall-Balls
30 KB Swings
20 Burpees
10 Pistols

Thursday 1.17.19

Thursday
1.17.19

Strength
Deadlifts
20 Minute Section. Perform 3x4 with 87.5% of your 1Rm, then a single AMRAP set with 77.5% of your 1Rm. If you did not test your 1Rm on the Total day, perform 3x4 with a heavy load but just below maximal. Then, AMRAP with a weight you can perform around 10 reps with. If you performed this last week use the same weight for he 3 heavy sets, and try to beat your score by at least 2 on the AMRAP.

Conditioning
10 Minute AMRAP:
32 Double Unders
16 Alternating Lunges with DB's
4 Bar Muscle Ups

Level 3- 50/35
Level 2- 35/25, High C2B Pull ups or banded bar Muscle ups.
Level 1- A weight to do lunges unbroken each set

Wednesday 1.16.19

Wednesday
1.16.19

Strength/Power
Power position clean + pause jerk
2 reps every 2 minutes for 14 minutes
If proficient with technique aim to start around 70% of 1RM and build up across sets. Otherwise, work to maintain perfect technique and develop the lift. For pause jerk pause in the dip and in the split position.

Conditioning
Partner Workout: 15 Minute AMRAP:
40 Push-Ups (Broken between partners)
200M Run
40 Pull-Ups
200M Run 4
0 Front Squats
200M Run

Partners must run together. rep work does not have to split evenly
Level 3- 135/95
Level 2- 105/75
Level 1- A weight that allows for at least sets of 5-10 on the overhead squat.

Tuesday 1.15.19

Tuesday
1.15.19

Strength
Back Squats
20 Minute Section. Perform 3x4 with 87.5% of your 1Rm, then a single AMRAP set with 77.5% of your 1Rm. If you did not test your 1Rm on the Total day, perform 3x4 with a heavy load but just below maximal. Then, AMRAP with a weight you can perform around 10 reps with. If you performed this last week use the same weight for he 3 heavy sets, and try to beat your score by at least 2 on the AMRAP.

Conditioning
3 Rounds: (13 Minute Time Cap)
400M Run
10 Clean and Jerks
10 HSPU

Level 3- 135/95
Level 2- 95/65
Level 1- A weight that allows you to touch and go at least 4-6 reps each set on clean and jerk. Modify Handstand pushup to eiether 3 wall walks, regular push-ups or dumbbell Z-Presses. This time cap is aggressive, make sure people are picking things they can move quickly through.