Happy 1 year as an ARFC athlete Jesse A!
40:00 Clock
@0:00
3 rounds:
15 HSPU
15 Pullups
@10:00
50-40-30-20-10 DU
10-8-6-4-2 C2B
@20:00
3 rounds:
15 HSPU
15 Pullups
@30:00
50-40-30-20-10 DU
10-8-6-4-2 C2B
All HSPU and pull-up movements should be done in 1-2 sets for the duration of the workout.
The DU should be done unbroken.
Happy 1 year as an ARFC athlete Mirta!
Happy 1 year as an ARFC athlete Yvonne!
1 Mile Run
1 Mile Ruck (30/20)
1 Mile Run
1 Mile Ruck (30/20)
**Read the notes for scaling**
Today is meant to be a long metcon. That being said this should not be longer than 50 minutes at most!
If you are not used to running or rucking you should not do this as prescribed, it will tear you up.
If you do this as prescribed you are looking for about an 8 minute pace on the 1 mile runs, and a 12 minute pace on the 1 mile rucks.
To scale down you can shorten the distance, but do not go below 800 meters for each. If running is pushing it for you, do a run/jog, then a shorter recovery walk for about the same amount of time, then another run followed by another recovery walk.
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
This should be done strict for the pull-ups
2 Sets:
50′ OH Walking Lunge 115/85
25 T2B
50′ HS Walk
Rest 3:00
50′ OH Walking Lunge 115/85
25 GHD
50′ HS Walk
Rest 3:00
Target Time: 6:30
Time Cap: 9:00
– The lunges should be 25′ unbroken
– T2B should be 2-3 sets
– HS Walk should be 25′ segments
– GHDs should be unbroken
Happy Birthday Grant!
Every 2:30 for 10 min
Deadlift
Set 1 – 5@ 75%
Set 2 – 4 @ 85%
Set 3 – 3 @ 95%
Set 4 – Max reps @95%
** These percentages are based off your 3RM
6 Rounds:
18/15 Cal AAB
14 Wallballs 20/14
7 Power Cleans 185/135
Target Time: 18:00
Time Cap: 24:00
– Cal AAB should be done in ~1 – 1:15
– Wallballs should be unbroken the entire time
– Cleans should be steady singles, about 1 rep every 6-10 seconds
10 min E2MOM
1 Hang Clean + 2 Front Squat + 2 Split Jerk
3 rounds:
15/12 Cal AAB
15 Back Squat @135/95
Rest 5:00
Target Time: 5:00
Time Cap: 8:00
3 rounds:
15/12 Cal AAB
15 Lateral burpees over bar
Rest 5:00
Target Time: 5:00
Time Cap: 8:00
3 rounds:
15/12 Cal AAB
15 Back Squat @135/95
Target Time: 5:00
Time Cap: 8:00
2 Rounds:
10 Glute bridges
10 Hi/Low planks
10 Inchworms
10 Ring row
10 DB press
Every 2:30 for 10:00
Set 1 – 4 @70%
Set 2 – 4 @ 80%
Set 3 – 4 @ 90%
Set 4 – Max Reps @ 90%
20:00 AMRAP
20/15 Cal AAB
50 Air squats
100′ SA DB OH Walking Lunge (50 ea. side) (50/35)
Target Rounds: 5+
Minimum Rounds: 3+
Notes:
* AAB should be a hard pace
* Air squats ideally unbroken
* Lunges should be done in 25’ segments, switching arms at 50’
2 Rounds:
10 KB DL
10 KB DLHP
10 Goblet Squat
10 Upside down KB Press
3 Min clean drills:
10 Dip to shrug
10 Dip to high pull
10 Muscle Clean
10 Power Clean
10 Squat Clean
E2MOM
1 Complex
Complex consists of:
1 High hang clean
1 Low hang clean
1 Front squat
1 Jerk (push or split)
* Complete entire complex without putting the bar down
* Build in weight over the course of the sets
* We are focusing more on positioning and technique than going heavy
* Use the high/low hang to work on triple extension, and the jerk to focus on the receiving position
15-12-9
Front Squat (115/85)
Burpee over bar
Rest 2:00
15-12-9
Cal Row
Burpee over bar
Rest 2:00
15-12-9
Cal Row
Front Squat
* times are per couplet
Target Time: 5:00
Time Cap: 7:00
Notes:
* Front squats are done in 1-2 sets
* Burpees should be an aggressive pace
* Row is a moderate pace
Record your time including rest
Happy Birthday Chris!
Happy Birthday Jenn!
2 Rounds:
10 Ring rows
10 Scap pulls
10 Opposite arm/leg upside down KB press
10 Side plank w/ rotation
10 inchworm
10 jumping squats
Every 2:30 for 10:00
Set 1 – 60%
Set 2-3 – 70%
Set 3 – Max Reps
Notes:
The percentages for the pull progressions are referring to your initial number for your max tester. I.e. if your max set starting this cycle was 10 reps, you will do 6 reps for set 1, 7 for sets 2-3, and max reps for set 4.
7 Rounds for time:
7 SHPSU
15 KB Swings 70/44
50′ Unilateral OH Carry ea. side
Target Time: 18:00
Time Cap: 22:00
Notes:
* All movements should be done in 1-2 sets at most.
* Focus on posture and engaging the core during the OH carry
2 Rounds:
7 Cal AAB
10 Inchworms
10 Cossack squats
10 Hi to low plank
10 Lunge w/ sampson stretch
For Time:
3 Rounds:
1000m run
40 Slam balls (20/12)
30 GHD
20 Cal AAB
Target Time: 30:00
Time Cap: 42:00
Notes:
* Run should be ~5:00.
* The slam balls should be done in at a steady pace
* The GHD should be unbroken. Ensure you are maintaining a neutral spine in the bottom, sub for roman chair sit up if necessary.
* 20 Cal AAB should be an aggressive pace and done in less than 1:30
2 Rounds:
10 Jumping jacks
2 Wall walks
10 Banded squats
20′ Lateral band walk
10 Alternating scorpions
10 Side plank rotations ea. side
Every 2:30 for 10 min
Set 1 – 5 @ 65%
Set 2 – 5 @75%
Set 3 – 5 @85%
Set 4- Max Reps @85%
20 min clock:
@0:00
15 Pullups
100 DU
50′ HS Walk
@5:00
50′ HS Walk
100 DU
15 Pullups
@10:00
15 pullups
100 DU
50′ HS Walk
@15:00
50′ HS Walk
100 DU
15 Pullups
Target Time: 3:30
Time Cap: 4:30
Notes:
Pullups are done in sets of 7+ and < 1:00
DU are done in 1-2 sets and ~ 1:15
HS Walk is done in 25’ segments. If you do not have HS Walks scale to a wall walk or box pike with shoulder taps for ~1 min of work.
