Monday November 27, 2017
Title: Monday
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)

Specific Movement Prep:
20m Bear Crawl
10 Supermans
10 Kb Romanian Deadlift
+ Coaches Choice
A) Strength:
Health:
A1. Kb Romanian Deadlift Perform 4 sets of 12 reps (3111). Rest 1:00 before a2.
A2. Bird-Dogs Perform 4 sets of 6/leg (slow and controlled). Rest 1:00 before a1.

Fitness:
A. Deadlift 8,6,4,8,6,4 Church Singles. Rest 2-3:00 b/w sets.
*You need to be able to gently set the bar down onto the ground each rep. If you have to crash the bar down it is too heavy. Reset each rep and make sure you are tight before lifting.

Advanced:
A. Deadlift 8,6,4,8,6,4 Church Singles . Rest 2-3:00 b/w sets)
*You need to be able to gently set the bar down onto the ground each rep. If you have to crash the bar down it is too heavy. Reset each rep and make sure you are tight before lifting.

See if you can increase on the second set of waves from two weeks ago.

B) Metcon- 12:00 Amrap of…:
Health:
5 Hang Db Snatch/Arm
10 Du’s or 20 Singles
10 Goblet Squat- moderate
10 Burpees

Fitness:
7 Hang Power Snatch @ 45-65/75-95#
21 Du’s or 42 Singles
7 OHS – same bar (can scale to front squat)
14 Burpees

Advanced:
7 Power Snatch @ 65/95#
21 Du’s
7 Overhead Squat- same bar
14 Burpees

Cooldown: Couch Stretch (Wall or Bench)
2:15/leg
—–

Tuesday November 28, 2017
Title: Tuesday
Status: pending

Warmup: Warmup-5:00 General Dynamic

Specific Movement Prep:
10 Ring Rows
10 Cuban Press (really light)
10 Plank to Pushup Pressouts
+ Coaches Choice

A) Strength::
Health:
A1. Bent Over Db/Kb Row 4 sets of 10/arm (3211). Rest 1:00 before a2.
A2. Standing Dumbbell Bicep Curl 4 sets of 10/arm (3111). Rest 1:00 before a1.

Fitness:
A1. Pronated Barbell Row 4 sets of 8-10 reps (3111). Rest 1:00
A2. Standing Hammer Curls 4 sets of 8-10 reps (3111). Rest 1:00

Advanced:
A1. Pronated Barbell Row 4 sets of 8 reps (3111). Rest 1:00
A2. Standing Hammer Curls 4 sets of 8 reps (2 arms at once) (3111). Rest 1:00

*Tempo, tempo, tempo

B) Metcon- :60on/:60 off x 10 (2 stations x 5 rounds each):
Health:
1- Amrap 8 Ab-mat Situps + 8 H.R. Pushups
2- Row for Cals

Fitness:
1- Row for Cals
2- Amrap 8 H.R. Pushups + 8 T2b or Scaled T2b
*Can also go for hspu if able

Advanced:
1- Row for Cals
2- Amrap 8 Hspu + 8 T2B

*Score- Total Cals + Total Reps
**Going unbroken sounds cool, but isn’t the best strategy here.

Cooldown: Cooldown/Mobility:
2 rounds of…
1:00/side Banded Lunge Lat Stretch
—–

Wednesday November 29, 2017
Title: Wednesday
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)

Specific Movement Prep: 3 Rounds
7 Kb Sdhp (heavy)
5 Single Arm Kb Thruster/Side
3 Broad Jumps
+ Coaches Choice

A) Strength:
Health: Every :90 for 12 sets perform…
even- 15 Russian Kb Swings- moderate to heavy
odd- 10 Weighted Hip Bridges (Can use kb on hips, moderate to heavy weight)

Fitness: Every :90 for 12 sets perform….
1 High Hang Power Clean w/ 3 second pause in dip
1 Hang Power Clean w/ 3 second pause just above knee
1 Hang Power/Squat Clean
*The pauses will limit weight, focus here is perfect movement/bar path, not super heavy weight.

Advanced: Every :90 for 12 sets perform…
1 Power Clean w/ 3 second pause in landing (butt-back, good landing position, elbows high)
1 Hang Power Clean w/ 3 second pause just above knee
.Drop Bar/Setup
1 Squat Clean
*Can build in weight, nothing over 85% of 1rm Power Clean.

Note: Technique Focus. Move well before you move heavy!!!

B) Metcon-10:00 Amrap of…:
Health:
60m Shuttle Run
40 Russian Kb Swings – moderate
20 Box Step-Ups (10/leg) 20 inch or smaller

Fitness:
100m Shuttle Run
50 Russian Kb Swings 16/20kg
25 Box Jumps 20 inch (M/F)

Advanced:
100m Shuttle Run
50 Russian Kb Swings 20/24kg
25 Box Jumps 20/24 inch

*This is a lot of box-jumps, with injury prevention in mind I would urge the coaches to recommend step-down box jumps. You will only be slightly slower, and save your ankles/achilles
**Pace it out, smaller sets for the win..

Cooldown: Cooldown:
2:15/leg PNF Hamstring Stretch
+/or
DDD (Dowel Dorsi-flexion Drill) 3 sets of 5/position

—–

Thursday November 30, 2017
Title: Thursday
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)

Specific Movement Prep: 2-3 Rounds
10m Walking Lunge- bodyweight
10m Monster Walk
10 Air Squat
10 Glute Bridges (bodyweight)

A) Strength:
Health:
A. Goblet Sumo
Squat 15, 12, 9, 15, 12, 9. (3211). Rest 2-4:00 b/w sets.

*Make sure shins are like pillars, straight up and down. You do not want your knees inside your toes here.

Fitness:
A. Front Squat 8, 6, 4, 8, 6, 4. Tempo (3111). Rest 2-4:00 b/w sets.

Advanced:
A. Front Squat 8, 6, 4, 8, 6, 4. (No tempo) Rest 2-4:00 b/w sets.

Look to increase total weight lifted (if you add all 6 sets up) from last week.

B) Metcon- For Time (85-95% output):
Health:
30 Goblet Squats- 12-20kg
20 Calorie Row
30 Ring Rows (try to keep feet in same place the whole time)
20 Calorie Row

Fitness:
35 Calorie Row
20 Pullups or Jumping C2b Pullups
25 Calorie Row
20 Thrusters @ 45-65#/75-95# (People’s usual Fran weights or a bit heavier)

Advanced:
40 Calorie Row
20 C2b Pullups
30 Calorie Row
20 Thrusters 85/115#

Cooldown: 5:00 Easy row/bike/airdyne (flush the system)
OR
Foam Roll

—–

Friday December 1, 2017
Title: Friday
Status: pending

Warmup: Warmup- 5:00 General Dynamic

Specific Movement Prep: 3 Rounds of…
8 Trap 3 Raise
8 Plank to Pushup Pressouts
8 Pushups
+ Coaches Choice

A) Strength::
Health:
A. Dumbbell Bench Press or H.R. Pushups
4 sets of 10-12 reps (Pause of 2 at top, 2 on way down, 2 at bottom). Rest :30 b/w arms, 1-2:00 b/w sets.

Fitness:
A. Bench Press 8, 6, 4, 8, 6, 4 (Pause of 1 at top, 3 on way down, 1 at bottom). Rest 2-3:00 b/w sets.

Advanced:
A. Bench Press 8, 6, 4, 8, 6, 4. (No tempo). Rest 2-3:00 b/w sets.

Look to add weight from two weeks ago…

B) Metcon- 18:00 Amrap of…(Performed @ 70-75% output):
Health:
100m Farmer Carry 16/20kg’s
10 No Pushup Burpee Box Step-Ups
:20 Side Plank/Side
30-50 Single Skips
10m Bear Crawl
10m Walking Lunge
10/Side Nemesis Crunch
10 Ring Rows
10 H.R. Pushups

Fitness:
100m Farmer Carry 20/24kg’s
15 No Pushup Burpee Box Jump w/ Step-down (24 inch)
8/side Side Plank w/ Leg Raise
50 Single Skips
20m Bear Crawl (move well, butt-low, don’t race here)
10 Nemesis Crunch/Side
10 Ring Rows or 3 Strict Pullup Negatives (see notes)
2 Wall-Walks to 10 H.R. Pushups

Advanced:
100m Farmer Carry 24/32kg’s
15 No Pushup Burpee Box Jump Overs 20/24 inch
8/Side Star-Side Plank w/ Leg Raise
50 Single Skips
20m Houtie Bear Crawl (this isn’t a race, move well)
15 Nemesis Crunch/Side
5 Strict Pullups
3 Strict Hspu or Hspu Negatives (can use up to 1 ab-mat)

-Don’t try to win this workout, just move through, enjoy your body and be in tune with your movement
*On step-overs, try to make sure that you are not dipping your chest forward.
**Nemesis Crunch- Try to use your abs to pull yourself up rather than throwing yourself up with your neck
***Strict Pullup Negatives- You must control from top to bottom with consisten movement, no dropping at the bottom.

Cooldown: 3 Rounds of :45/side Floor Pec Drill

—–

Saturday December 2, 2017
Title: Saturday
Status: pending

Warmup: Warmup- Coaches Choice

Mobility- Coaches Choice

A) 30:00 Amrap of….Teams of 2: 100 Wallballs (switch whenever) Rx’d, Scaled: M-10′, W-9′
50 Box Step-Overs w/ Same Medball (Over 6′ tall use 24 inch, Under 6′ tall use 20 inch)
100 Russian Kb Swings (switch whenever)
50 Burpees to 20kg plate (Switch whenever)
100 Du’s (Switch whenever)
50 Ab-mat Situps (Switch Whenever)

Score Total Reps (get your calculators out)

B) Cooldown:: Tabata Abs x 2

Round 1:
even: Plank to Pushup Pressouts (keep hips square)
odd: Kipping to Leg Lower (only lower as low as you can without lower back leaving ground)

Rest 2:00

Round 2:
-Variety, have coach pick, or go around class and have members pick their favourite movements-

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