Wednesday 12-27-17

Strength 

1) 3 position Clean- build up to a heavy set for the day then walk away🏃

“Double Decker”

AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders

Weight on the barbell today should be light. When fresh, athletes should be able to complete the snatches unbroken without a doubt. Within the workout today, looking to get through the 15 reps in no more than two sets. The same goes for the weight on the wall balls. We want athletes moving for the majority of the AMRAP today. Picking a variation on the rope that allows them to do so will be important.

Friday 12-22-17

Thruster

Heavy Single

followed by…

“Raise the Bar”

AMRAP 8:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar
….

Similar to Tuesday, working another strength and metcon training day. Again, heavy is relative for the day. Coming from the floor here makes this a little bit safer, as athletes have to be able to clean the weight in order to get it overhead. In the metcon, the weight on the barbell should be something that athletes couple complete 15+ repetitions unbroken if they needed too. Rx+ weights (115/80)

Wednesday 12-20-17

“Wiped Clean”

5 Rounds, On the 4:00:
30 Air Squats
30 SDHP 55,35
7 Clean and Jerks (115/80)

Working through three movements in this interval style conditioning piece. Looking for athletes to have a minimum of :45 seconds to recover between each round. Therefore, we can modify rep schemes or loading to hit this intense stimulus. Weight on the barbell should be something athletes will complete a maximum of 2 rounds on every set. Score today is the slowest round of the four. Stagger athletes by at least 2 minutes if limited by amount of rower.

Pump Party:

4x12 Anterior Plate Raises

4x12 Hammer Curls  

Tuesday 12-18-17

Overhead Squat

Heavy 3. Should take about 6 sets to reach that top set.

followed by…

“Over and Out”

For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

Two part workout today, building to a heavy set of 3 on overhead squat. These will come from the rack, prioritizing sound movement over load on the barbell. Taking the teaching points from the overhead squat and carrying them into the conditioning piece. Weight on the barbell should be something that athletes could complete in 1-2 sets if they had to. One weight on the bar today. The limiting factor will most likely be the squat snatches, so our weight will be determined by capacity at that movement. Burpees are lateral over the bar, with no need to stand to full extension before jumping over.

Saturday 12-16-17

1) Deadlift- Pull a heavy triple with near perfect form. 

“Three Peat”

Teams of 3
AMRAP 25:
70/50 Calorie Row, 70 Bar-Facing Burpees, 70 Power Snatches (75/55)
60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Power Snatches (95/65)
50/35 Calorie Row, 50 Bar-Facing Burpees, 50 Power Snatches (115/80)
40/30 Calorie Row, 40 Bar-Facing Burpees, 40 Power Snatches (135/95)
30/20 Calorie Row, 30 Bar-Facing Burpees, Max Power Snatches (155/105)

One athlete works at a time in this team of 3 workout. The weight on the power snatches should be something that athletes could complete 25, 20,1 5,10, and 5 repetitions unbroken respectively if they needed to. Calories are different for teams of men and women. For mixed teams, complete 60-50-40-35-25 calories. Two athletes can switch out weight after each round of power snatches as other athlete works on the rower. Athlete may get to the rower early, but cannot begin until the last power snatch is completed. If athletes reach the last barbell, they will complete as many reps as possible in the remaining time.

Friday 12-15-17

1) Strength

Single Leg bridges- 4x10 light. Tempo 3,0,x,1

 

“Heartbreak Kid”

 

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-Ups

30 Push Ups

 

“Heartbreak Kid” is a CFNE Benchmark Workout. The weight on the barbell should be heavier, but something that athletes could complete in 1-2 sets each round. The weight will come from the ground, so it should be a load that athletes can safely clean. Squat cleaning the first rep is allowed. In order to get the proper stimulus, the pull-up and push up variations should be something that could be completed in no more than 4 sets each round.