Friday 1/25/19
STRENGTH EMOM 12: Minute 1: Double KB OH Carry x 100 Ft. Minute 2: 12/8 Ring or Bar Dips Minute 3: 10/6 Strict Pull-ups METCON EMOM 12: ODD MINUTES: C2B EVEN MINUTES: Double Unders
Thursday 1/24/19
STRENGTH 1) Power Clean + Jerk: 5 x 1.1 (10s) @75-80% of Last Monday, every 60s. 2) Back Squat: 3 x 5 @80% of Last Monday for ALL sets. Rest 2:00 METCON ”Fool in the Rain” For time: 30-20-10 Wallballs (20, 14) 21-15-9 Deadlifts (225, 155) Rx+:(275, 185) (30, 20#...
Wednesday 1/23/19
METCON EMOM 30: Minute 1: 45s Farmer Carry (70, 53) Minute 2: 45s Burpees Minute 3: 45s Shuttle Runs Minute 4: 45s Alt. Step-ups w. DBs (24, 20) (35s, 25s) Minute 5: 45s Double Unders Minute 6: 45s Russian KBS 70/53 *Alternate Option for Runs: – Bike
Tuesday 1/22/19
STRENGTH 1a) HSPU: 5 x 6-8. Rest 45s. 1b) Chin-ups 5 x 5 METCON AMRAP 17: 300 Meter Row 20 KBS (53, 35) 10 T2B Rx+:(5/3 Bar Muscle-ups after T2B each round) L3: (45, 30) L2: (35, 25) (Knee Lifts) L1: (35, 25 Russian Swings) (Abmat Sit-ups) – Alternate Option for...
Monday 1/21/19
STRENGTH Touch n Go Conventional Deadlift: 5RM. Rest 2:00-3:00. METCON AMRAP 6 x 2 sets. Rest 3:00 between AMRAPs. 5 DB Hang Squat Cleans (50s, 35s) 5 Burpee Box Jumps (24, 20) L3: (45s, 30s) L2: (35s, 20s) (20, 15) L1: (25s, 15s) (Burpees no box) *Score = Total...
Friday 1/18/19
STRENGTH 1) DB Neutral Grip Bench Press: 5 x 10. Rest 90s. 2) Alt. DB Curls: 3 x 10 each. Rest 60s. METCON ”Death by Burpees” EMOM as long as possible: Minute 1: 1 Burpee Minute 2: 2 Burpees Minutes 3: 3 Burpees And so.. *Score = Last fully completed...
Thursday 1/17/19
STRENGTH 1) Power Clean + Jerk: 6 x 1.1 (10s) @70-75% of Monday, every 60s. 2) Back Squat: 3 x 6 @75% of Monday for ALL sets. Rest 2:00 METCON 6-8 Rounds of: 60 Yard Sledpull Powerwalk @heavy. Rest 60s. OR 4 Rounds of: 25 Band Resisted KBS 15 OH KB Hollow Rocks (or...
Tuesday 1/16/19
METCON 30 Minutes on the clock: 400m Run 400m Row 60s Light Front Rack Carry 60s Light Farmer Carry *Alternate Option FOR Run/Row 2:00 of Bike
Tuesday 1/15/19
STRENGTH 1a) HSPU: 5 x 5-7. Rest 45s. 1b) 1-Arm KB Rows w. rotation: 5 x 8 ea. Rest 45s. METCON ”Man Maker” For time: 30 Man Makers (50, 30) L3: (45, 25) L2: (35, 20) L1: (30, 15) 15:00 Cap
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