Tuesday 6/08/2024
FitneSS
A. Warmup
0-5 mins: General warmup
5-10 mins: OH Mobility and Squat Mobility10-15 mins: Workout-specific prep
2-3 sets:8/6 cal row
3-4 burpees to 6"
B. Strength Training
3 alternating sets:
Barbell Bench Press
Set 1: 5 reps @ 65%
Set 2: 5 reps @ 70%
Set 3: 5 reps @ 75%
Set 4: Max reps @ 80% (AMRAP -1)
Plyometric Push-Ups
5 reps
Rest as needed for full recovery
Rest as needed between exercises
C. Metcon
3 sets:
3 Minutes AMRAP
15/12 cal row
15 burpees to 15cm touch
Rest 3 mins between sets
Goal:
50-100 cals/hour faster than test pace
3-4 secs faster on burpee split each set
Target: Aim for 50-100 cals/hour faster than your test pace and 3-4 secs faster on your burpee split.
Feel: This will be intense, but rest is built in to keep effort high.
Extra Credit - Bar Muscle up Skill
Option 1: Got None
Bar Muscle Ups Skill
Perform 10-12 reps of each step for quality:
Note: Each step builds on the previous. Don’t skip steps.
Additional Exercise:
10 prone barbell sweeps in pull-up grip on GHD x 4, rest as needed
Option 2: Got Some
Bar Muscle Ups Skill
A. AMRAP (-1) Unbroken Bar Muscle Ups x 3, rest 3 mins between sets
B. Accumulate reps to total 25, focusing on keeping arms straight during turnover
Competition
If you're feeling tired or beat up, we highly suggest that you skip all Optional and Extra Credit Work for a better deload. Remember you get better when you rest not while you are training. Less sometimes is more.
A. Warmup
0-5 mins: General warmup
5-10 mins: OH Mobility and Squat Mobility10-15 mins: Workout-specific prep
2-3 sets:8/6 cal row
3-4 burpees to 6"
B. *(Optional) Strength Training
4 alternating sets:
Barbell Bench Press
Set 1: 5 reps @ 65%
Set 2: 5 reps @ 70%
Set 3: 5 reps @ 75%
Set 4: Max reps @ 80% (AMRAP -1)
Rest 2 mins between sets
Plyometric Push-Ups
5 reps
Rest as needed for full recovery
D. Gymnastics Strength
Option 1 - Advanced
3 sets: 2 min AMRAP:
2 legless rope climbs
AMRAP rope climbs in remaining time
Rest 2 mins between sets
Option 2
3 sets: 2 min AMRAP:
1 rope climb with legless descent
2 strict rope pull-ups per side
AMSAP top of rope pull-up iso hold in remaining time
Rest 2 mins between sets
E. Rowing
6 sets:
Rowing pick drill with 5 strokes in each position
Rest 1 min between sets
F. Metcon
5 sets:
2 Rounds for Time:
15/12 cal row
15 burpees to 6" touch
Rest 2 mins between sets Rest 3-4 mins between sets 3 and 4
Goal: 50-100 cals/hour faster than test pace and 3-4 secs faster on burpee split
Intent: We’re on week 4 of our Burpee/Row progressions! Push yourself to maximize these sessions. Retest is in four weeks.
Target: Aim for 50-100 cals/hour faster than your test pace and 3-4 secs faster on your burpee split.
Feel: This will be intense, but rest is built in to keep effort high.
G. Extra Credit - Pistol Skill
Pistol Progressions
Shrimp Squat + Pistol with Plate: 3 reps per side x 4 sets; rest as needed
Interval Pistols: 6 sets of 30 secs on/60 secs off
