Weekly Programming: 0917 – 0923

Monday, September 17, 2018

L200 – Strength

Turkish Get-Up:
– Build to Moderate Load on Each Arm

*Score is weight used. If one arm was lighter, score is the lighter of the two weights.*

L200 – Conditioning

“E-Brake”
3 Rounds:
– 400 Meter Run
– 20 Alternating Dumbbell Snatches (50/35)
– 15/10 Calorie Row

This two part workout begins with athletes building to a moderate Turkish Get-up on each arm. This can be completed with either kettlebells or dumbbells. The goal here is to choose a weight that allows for flawless movement. Following the Turkish Get-up, athletes will complete a triplet of running, dumbbell snatches, and bike. The dumbbell weight should be something that athletes could cycle for 25+ reps unbroken when fresh.

L100 – Strength

Turkish Get-Up:
– Build to Moderate Load on Each Arm

*Score is weight used. If one arm was lighter, score is the lighter of the two weights.*

L100 – Conditioning

3 Rounds:
– 200 Meter Run
– 20 Alternating Dumbbell Snatches (50/35)
– 15/10 Calorie Row

 


Tuesday, September 18, 2018

L200 – Conditioning

“High Gear”
AMRAP 18:
– 21/15 Calorie Row
– 18 Jumping Lunges
– 15 AbMat Sit-Ups
– 12 Hand Release Push-ups

In this longer AMRAP, athletes will complete 18 Jumping Lunges total, 9 on each side. Looking for athletes back knee to touch and the hips to fully extend on each rep. On the hand release push-ups, athletes hands will separate from the floor at the bottom to ensure the chest makes contact with the ground.

L100 – Conditioning

AMRAP 18:
– 15 Calorie Row
– 12 Jumping Lunges
– 15 AbMat Sit-Ups
– 12 Hand Release Push-ups

 


Wednesday, September 19, 2018

L200 – Strength

Deadlift:
– Build to Heavy 3

L200 – Conditioning

“Dead Meat”
For Time:
– 800 Meter Run
– 100 Double Unders
– 20 Deadlifts (185/135)
– 600 Meter Run
– 50 Double Unders
– 15 Deadlifts (185/135)
– 400 Meter Run
– 25 Double Unders
– 10 Deadlifts (185/135)

The deadlift is the focus of this strength-biased, two part session. Athletes will have a short 10 minutes to work their way up to something challenging for a set of 3, prioritizing mechanics over load on the bar. We’ll carry those mechanics over into the workout, where we’re looking for a weight on the bar that athletes could complete 30+ repetitions unbroken when fresh.

L100 – Strength

Deadlift: 3 x 5

L100 – Conditioning

For Time:
– 600 Meter Run
– 150 Single Unders
– 20 Deadlifts
– 400 Meter Run
– 100 Singe Unders
– 15 Deadlifts
– 200 Meter Run
– 50 Single Unders
– 10 Deadlifts

 


Thursday, September 20, 2018

L200 – Strength

Strict Press:
– Heavy Set of 1

L200 – Strength

Push Press:
– Heavy Set of 3

L200 – Strength

Push Jerk:
– Heavy Set of 5

L200 – Conditioning

“Nonstop”
AMRAP 8:
– 7 Burpees
– 10 Wallballs (20/14)

Progressing through all three foundational pressing movements today before hitting a quick conditioning burner to finish things out. The overhead presses move from most simple to more complex. We’ll set the tone for the more dynamic movements by first dialing in the strict press. The weight on the wallball is meant to be something that athletes could complete 30+ unbroken repetitions when fresh. Within the workout today, the goal is to not put the wallball down at all.

L100 – Strength

Push Press: 5 x 5

L100 – Conditioning

“Nonstop”
AMRAP 8:
– 7 Burpees
– 10 Wallballs

 


Friday, September 21, 2018

L200 – Conditioning

“The Good Life”
3 Rounds:
– 500 Meter Row
– 12 Burpees
– 21 Box Jumps (24/20)

Simple, but effective bodyweight triplet workout today. The burpees are regular burpees, only requiring a small jump and clap overhead. With regular box jumps as well, athletes will stand all the way to full extension to finish out the reps.

L100 – Conditioning

3 Rounds:
– 500 Meter Row
– 12 Burpees
– 21 Box Jumps

 


Saturday, September 22, 2018

All Levels – Conditioning

“Adderall”
– 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
– 10:00 – 13:00 – Rest
– 13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
– 20:00 – 23:00 – Rest
– 23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)

Score is total reps completed.

Athletes will work with several different windows of time. In the first 10 minute window, athletes will complete a 1 mile run. Following the mile run, they will complete as many clean and jerks as possible in the remaining time. Athletes will then rest for 3 minutes before beginning the next 7 minute window. During this window, they will complete an 800 meter run and max power snatches in the remaining time. Following another 3 minute rest, they will have 4 minutes to complete a 400 meter run and max thrusters in remaining time. The repetitions on the three barbell movements added up is the score for today. Athletes will change out weight and write scores up during rest periods. Weight on the barbells should be something that athletes could complete at least 15+ reps unbroken when fresh.

 


Sunday, September 23, 2018

All Levels – Conditioning

*Reminder, outdoor class today. Meet at the gym, we’ll grab our kettlebells and go be powerful right by the soccer fields.

“Sun’s Out, Guns Out”
5 Rounds:
– 10 KB Snatches (L)
– 10 KB Snatches (R)
– 20 Alt. Front Rack KB Lunges
– 400 Meter Run

Outdoor workout today, weather permitting. Athletes will complete 10L/10R KB snatches, transitioning directly into 20 KB front rack step back lunges. Weight on the KB should be something athletes are confident they could complete all 20 lunges unbroken when fresh, but will likely break into two sets during the workout.