18 Minutes to Complete
Tempo Sandwiches - Pause :03 on 1st & Last Rep Each Set
5 @ 57%
4 @ 62%
3 @ 67%
3 @ 72%
3 @ 77%
Heavy Doubles - Pause on 1st Rep
2 @ 80%
2 @ 84%
Pause Single @88%
MetCon 10 Minutes to Complete
10-8-6-4-2
Right Leg Bulgarian Split Squats
Left Leg Bulgarian Split Squats
Back Squats to Calf Raise
Use 35% 1RM Front Squat
POWER LUNCH
Pistol warmup 6 EMOM
4-5 Pistols per side
12 min, every :30 switch
Skaters
Cossack Squats
Burpee Star Jumps
Jump Squats
1:15 min Plank
Breathe Hard
Running Clock
0:00-8:00 Bike at Recovery Pace
8:00-10:00 Rest
10:00-30:00 Intervals- Every 5:00 for 4 Rounds
50 Double Unders / 100 Singles
15/12 Calorie Assault Bike
15 Burpee Box Jump Overs 24/20"
*Complete each round as fast as possible
Rest in remainder
30:00-35:00 Bike at recovery pace
20 Minute AMRAP
21/17 Calorie Row
15 Burpees Over Rower
9 DB Thrusters 95/65 lbs
Buyout: Tabata Abs
Hip Cleans from Pound Pads
14 Minutes to Complete
5@55%
4@65%
3@75%
2@80%
1@85%
Heavy Singles by Feel if time
MetCon - EMOM 10:
M1) 5 Hang Squat Cleans @70% 1RM
M2) 15 Strict Ring Dips / HR Pushups
POWER LUNCH:
HSW practice into a wall
12 AMRAP:
10 Alt HS Shoulder Taps
15 Squats
10 Plank to Squat
15 Hands down Burpees (float at top with hips in air and ft off ground)
1:15 min Plank
7:30am Broga
Breathe Hard
5 Rounds
1000m Row
100 Double Unders
[35 Min Cap]
Athletes aim to hold row at 5k pace. Try 2k pace last round.
Dubz Sub: 200 Singles or 1:30 Practice Struggle Unders
Online Programming: https://www.youtube.com/watch?v=cfGi4O2n8ic
Snatch Werrk - Running Clock
0:00-3:00 EMOM: 40 Second Snatch with Empty BB. Pause :05 at shins, below knee, above knee, mid thigh, stand&shrug, quarter squat, half squat, bucket
3:00-5:00 Transition
5:00-13:00 EMOM From the Rack
M1) 3 Tempo Overhead Squats (:02 down, pause :03, up, breathe) - Coaches Count
M2) 4 Behind the Neck Push Press
Use 65% 1RM Snatch for Barbell - Athletes may add weight each round if moving well.
MetCon - For Time:
35 Hang Squat Snatch @65% 1RM Snatch
*Starting with and EMOM 3 Burpees Over Bar
9 Min Cap
POWER LUNCH:
3 EMOM: 10 Strict Pushups together
2 RFT:
6-10 Wall Walks
30 Pike Pushups
50 Alt V-ups
1 min Plank
Skill: Strict HSPU
MetCon - For Time:
10-9-8-7-6-5-4-3-2-1
Strict HSPU
Strict Pullup
*Scaled
DB Strict Press
Banded Pullup
*Athletes pick DB and bands that provide appropriate challenge. Should not be able to do 10 reps unbroken easily.
14 Min Cap
Buyout: Tabata Row
Score is total calories
Online Programming: https://www.youtube.com/watch?v=9HqKfHIHqzs
Front Squat Strength - 17 Min
Tempo Sandwiches - Pause :03 on 1st & Last Rep Each Set
5 @ 55%
5 @ 60%
4 @ 65%
4 @ 70%
3 @ 75%
Heavy Doubles - Pause on 1st Rep
2 @ 79%
2 @ 82%
2 @ 86%
Leg Day EMOM 12
M1) 10 Bulgarian Split Squats Right
M2) 10 Bulgarian Split Squats Left
M3) :30 Wall Sit + 10-20 Jumping Squats
M4) Rest
Use 35% Front Squat 1RM for barbell.
POWER LUNCH
Pistol warmup 6 EMOM
4-5 Pistols per side
40-30-20-10
Burpees
10 Alt Pistol Situp Get-Ups
1 min Plank
Every 5 min for 35 min
40/30 cal bike (or 50/40 cal row)
Max Burpee Box Jumps
1 min rest
*Scaling: 30/20 calories
box jumps, box step ups
**aim for consistency and about 1 min for burpee box jumps
For Time:
100 American KB Swings 55/35 lbs
80 Box Jump Overs 24/20"
60 HSPU
40 Goblet Box Stepups
20 Burpee Box Get Ups 30/24"
[30 min cap]
*Athletes may use hands for Box Get Ups
Hip Cleans from Pound Pads
12 Minutes to Complete
5@50%
4@60%
3@70%
2@75%
1@80%
Heavy Singles by Feel if time
MetCon - AMRAP 12:
10 Hang Power Cleans 135/95
50 Double Unders
15 Ring Dips
Scaled - Use 60% 1RM Clean
100 Singles or :45 Practice
15 HR Pushups
POWER LUNCH
Tripod practice into headstand
Advanced Athletes work on Leg Lifts
15 EMOM
:30 handstand hold
20-30 Hollow Rocks
:30 headstand leg lifts
20-30 Shoulder taps
10-15 wall facing squats
Buy Out: 1 min Plank
7:30am Broga
9:30am & 5:30pm Breathe Hard
Running Clock - 0:00-10:00
Row 2000m (Rest in Remainder)
10:00-31:00 Every 3:00 for 7 Intervals
Row 250m as fast as possible (Rest in reminder each interval)
Record 2k time and 250m splits
Online Programming:
https://www.youtube.com/watch?v=jB_qRc4xmk0
Snatch Werrk - Running Clock
0:00-3:00 EMOM - 40 Second Snatch with Empty BB. Pause :05 at shins, below knee, above knee, mid thigh, stand&shrug, quarter squat, half squat, bucket
3:00-5:00 Transition
5:00-13:00 EMOM From the Rack
M1) 4 Tempo Overhead Squats (:02 down, pause :02, up, breathe) - Coaches Count
M2) 5 Behind the Neck Push Press
Use 60% 1RM Snatch for Barbell
MetCon - For Time:
30 Hang Power Snatch 95/65 lbs
30 Overhead Squats
30 Burpees Over Bar
9 Minute Cap
POWER LUNCH
3 EMOM
10 Strict Pushups together
“Burptactular” 15 AMRAP
10 burpee special #1 (Mtn Climber)
10 burpee special #2 (Jump Wide then Narrow to up)
10 burpee special #3 (Plank Push-ups, try to jump to hands)
10 burpee special #4 (kick through)
45 sec Plank
Skill: Wall Facing Shoulder Taps
Gymnasticardio
M1) :30-40 Wall Facing Shoulder Taps
M2) 8-10 Strict Pullups
M3) 5-10 Strict HSPU
M4) 20-30 Hollow Rocks
M5&6) 30/24 Cal Row
Scaled
M1) :30-40 Wall Walk + Plank Shoulder Tap
M2) 8-10 Banded Pullups
M3) Kickup Practice or Pike Pushups
M4) 20-30 Hollow Rocks
M5&6) Row 1:40
Online Programming:
https://www.youtube.com/watch?v=489MZi8Uv-o
Front Squat Strength - 16 Min
Tempo Sandwiches - Pause :03 on 1st & Last Rep Each Set
5 @ 54%
5 @ 59%
5 @ 64%
4 @ 69%
3 @ 74%
Heavy Doubles - Pause on 1st Rep2 @ 76%
2 @ 80%
2 @ 84%
MetCon - MLK Leg Day - Dr. Martin Luther King was assassinated April 4, 1968
AMRAP 12
4 Front Squats
4 Thrusters
6 Back Squat to Calf Raise
8 Bulgarian Split Squats per side
Use 35% Front Squat 1RM for barbell.
POWER LUNCH
Pistol warmup 6 EMOM:
6-8 Pistols
For time (:40 sec on, :20 sec off)
30 Jumping Lunges ea side
20 Cossask Squats ea side
20 Alt Pistol Squats
30 Plank to Squat
10 Burpees after all exercises
12 min cap
45 sec Plank
Breathe Hard
40 min AMRAP:
35/25 cal Bike
50/35 cal Row
25 burpees
“Officer Sicknick”
13 Rounds for Time
1 Devils Press
6 Thrusters
21 Dubz
Capitol Police Officer Brian Sicknick was assaulted with a fire extinguisher by insurrectionists during the Capitol attack on January 6, 2021. He succumbed to his injuries and died the next day in the hospital. He joined the Capitol Police in 2008.
The 13 Rounds represent his 13th year of service. Officer Sicknick is from South River, NJ. A 1997 graduate of Middlesex County Vocational and Technical School, Sicknick "wanted to be a police officer his entire life," according to his family. He joined the New Jersey Air National Guard the year he graduated. Sicknick deployed to Saudi Arabia in 1999 in support of Operation Southern Watch. After the 9/11 terrorist attacks, he served in Kyrgyzstan in support of the war in Afghanistan.
Hip Cleans from Pound Pads
12 Minutes to Complete
5@45%
4@55%
3@65%
2@70%
1@75%
MetCon - AMRAP 10:
5 Hang Power Cleans
5 Front Squats
15 Ring Dips / HR Pushups
(Use 65% Clean 1RM For barbell)
POWER LUNCH with Coach Joelle
6 min Free Standing HS Practice
2 min wall facing
2 min not wall facing
2 min free practice
4 RFT:
15 Pike Push-ups
2 Wall Walks
20 Hollow Rocks
*15 min cap, try to finish in 12 like an EMOM
Broga 7:30 - Athletes bring lacrosse/golf/tennis ball from home
Breathe Hard 9:30am & 5:30pm
5K Row for Time
30:00 Cap
Buyout: Coach’s Choice Abs
Online WoD:
150x WoD 2: https://www.youtube.com/watch?v=pYvhZPu9vdc&t=62s
Snatch Werrk
Running Clock 0:00-3:00 EMOM
40 Second Snatch with Empty BB. Pause :05 at shins, below knee, above knee, mid thigh, stand&shrug, quarter squat, half squat, bucket
3:00-5:00 Transition
5:00-13:00 EMOM From the Rack
M1) 5 Tempo Overhead Squats (:02 down, pause :02, up, breathe) - Coaches Count
M2) 5 Behind the Neck Push Press + 1 Pause Overhead Squat (:03 at bottom)
Use 55% 1RM Snatch for Barbell
MetCon - Randy
75 Power Snatch for Time 75/55 lbs
(8 Min Cap)
POWER LUNCH with Coach Joelle
3 EMOM
10 Strict Pushups together
Tabata, 4 min ea exercise
1. Plank Pushups
2. Mountain Climbers
3. HR Pushups
4. Burpees