Monday May 10th

Congratulations to all our Quarters and Age Group athletes who crushed it!

Warm up - pigeon stretch, spiderman stretch, 2 rounds of: 10 Bulgarian split squats (5 reps each leg) + 10 seated good mornings (on bench) + 15 shoulder rolls 

Echo Bike

10 x .25 Milies at threshold watts w/1 min rest between reps

Barbell Walking Lunges

3x20 55-65% of back squat max

Rest 2 Min

3x70% of max pull ups

75 Push Ups

then

3 Rounds for time

100 Double Unders

25 Toes to Bar

100’ Handstand Walk

25 Toes to Bar

Then

75 Push Ups

Wednesday May 5th

AM Session

Warm up - crossover symmetry, couch stretch, elevated pigeon stretch, straddle hamstring stretch, 30 air squats w/hip circle, 2 rounds of: front rack stretch + 10 push press/jerk + 5 muscle cleans + 5 cleans + 10 shoulder rolls  

Clean and Jerk

1 rep every 1:30 x 10 sets 

*Starting @ 75% of 1RM Clean and Jerk, and try to Increase the weight every two reps.

For time:

10-12-14-16

60’ Handstand Walk

TTB

Deadlift #275#205

PM Session

Warm up - couch stretch, spiderman stretch, twisted cross stretch, 2 rounds of: 10 calorie bike + 10 shoulder rolls + 15 air squats + 10 single arm hang dumbbell snatches (light, each arm)

9 Rounds (1:1)

15 Bike Calories

6 DB Squat Snatch 100/70#

Tuesday May 4th

Warm up - couch stretch, straddle hamstring stretch, elevated pigeon stretch, calf/ankle stair stretch, spiderman stretch, 3 minutes easy jog, 3 x 50yd strides EMOM, 25-50yd sled push (light)

3 Rounds

Run (alternate with partner or work rest 1:1) These are all out efforts

400M

300M

200M

100M

*Rest 1 minute after each run and 2 min after the last 100M

For time:

10-9-8-7-6-5-4-3-2-1

Bench Press 205/125#

GHD SU + 2 (so 10+2, 9+2…)

DB Hang Clean 60s/40s

2 Rounds for time

500m Row

25 Burpees

Monday May 3rd

AM Session

Warm up - crossover symmetry “activation”, couch stretch, 90/90 hip opener (3-4 reps each side), 30 air squats (w/hip circle, varying stance width and toe angle), twisted cross stretch, 2 rounds of: spiderman stretch + 10 shoulder rolls + 10 narrow stance OHS (barbell) + calf/ankle stair stretch. Then warm up w/barbell until loose…

2 Snatches + 2 Overhead Squats

3 Sets @ 75% +

*First set at 75% and increase from there for a total of 3 “working” sets! Drop the bar between reps of snatches. 

Snatches

1,1,1,1 @ 85% + 

*Start at 85% and work your way up if you can, or stay at the same weight if it was challenging or you missed. Get a total of 4 made reps, don’t count misses.

4 Rounds for time

100 Double Unders

7 Muscle Ups

7 Squat Snatch 185/125#

Front Squats

Warm up sets:

2 x 3 reps @ 40% 

1 x 2 reps @ 50%

1 x 2 reps @ 65%

1 x 1 reps @ 75%

1 x 1 rep @ 85%

Working Sets:

1 x 1 rep @ 90%

2 x 1 rep @ 90%+ (Increase each set if you feel you are able)

*The goal here is to hit at least one heavy squat above 1RM goal clean.

PM Session

Warm up - spiderman stretch, calf/ankle stair stretch, squat hold, 2 rounds of: 10 shoulder rolls + twisted cross stretch + 5 single arm DB press (each arm)

AMRAP 10 minutes

5,10,15,20,25… 

Strict HSPU

Burpees

Rest as needed

AMRAP 10 minutes

5,10,15,20,25…

Push Press 115/80#

Toes to Bar

12/10 Calorie Bike Erg

Saturday May 1st

Warm Up: Crossover Symmetry, 15: Air Squat, Single leg glute bridge, then warm up the HSW and DLs the way you like.

For Time:

Chipper Time!

50 Ski Cal

100’ Handstand Walk

50 GHD SU

25 DL #315/225

100’ Handstand Walk

50 GHD SU

100’ Handstand Walk

50 Ski Cal

5 Rounds

3 Dead Lifts 405/275 or 85%

5 Bench Press 275/195 or 80%

Friday April 30th

Warm up - crossover symmetry activation, couch stretch, elevated pigeon stretch, calf/ankle stair stretch, 30 air squats (w/hip circle) varying stance width and toe angle, 20 shoulder rolls, 10 Barbell OHS, work up with barbell until loose. 

Snatch Grip Push Press + Snatch Grip Split Jerk + 2 OHS

1,1,1 

*Work up to 3 tough sets, making small increases each set. Around 80%-85% of 1RM snatch for all 3 sets. 

Overhead Squat

2,2,2

*Build up above this 85% for 3 sets of 2 reps up to a moderate double for the day! 

Back Squat

2 WAVES:

3 reps @ 88-90%

1 rep @ 92.5-95%

*Two waves here, if you feel good, increase a bit on the second wave. Use a training max to base you % off of. Normally that’s 5-7% off your best tapered Max.

21-15-9

Dumbell Snatch 70/50

42-30-18

Pistols (Alternating legs)

Rest until the clock hits 15:00

21-15-9

Strict HSPU

Bar Muscle Ups

Thursday April 29th

AM Session XOXO

20 Min Max Distance on Ass Bike

PM Session

The goal is to be sub 3 Min in each work set. Take luck!

21-15-9

Bike Calories

Air Squats

Rest 3 min

21-15-9

GHD Sit Ups

DB Cleans 50/35

Rest 3 min

21-15-9

Bike Calories

Air Squats