Tuesday 10/23/18
STRENGTH Pull-up Training Week 3: 4 Rounds of: 8 1-Arm KB Rows w. rotation (1 ct pause at top of each rep) each (at 53s of the video) 20 Banded Facepull-aparts Rest 90s between rounds. METCON 5 RFT: 5 Muscle ups 15 DB Push Press (50, 30) (neutral grip) 20/17 Calorie...
Monday 10/22/18
STRENGTH Back Squat Clusters: 4 x 2.2.2 (15s). Rest 2:00 – Build to a heavy set of 2.2.2. METCON ”Abs of Steel” For time: Buy in: 50 T2B Then, 50 Front Rack Walking Lunges (115, 75) *Every time you drop the bar complete 10 Bar Facing Burpees 12:00 Cap Rx+:(135, 95)...
Friday 10/19/18
STRENGTH 1a) Close Grip Bench Press: 3 x 8-10. Rest 45s. 1b) Banded Pull-aparts: 3 x 25. Rest 45s. METCON For time: 5 Rounds 10 Pull-ups 20 KBS (53, 35) 2 Turkish Get-ups (1 on each side) Rx+:(Strict Pull-ups) L3: (45, 30) L2: (Band Assisted Pull-ups) (35, 25) L1:...
Thursday 10/18/18
STRENGTH Banded Conventional Deadlift: 10 x 2 @60% of Monday + Band Tension. Every 60s. METCON ”Adrenaline” AMRAP 8 of ascending reps: 2 Burpee Box Jumps (24, 20) 2 Squat Cleans (135, 95) 4 Burpee Box Jumps 4 Squat Cleans 6 Burpee Box Jumps 6 Squat Cleans And so on...
Wednesday 10/17/18
SKILL Touch n Go Muscle Snatch/Power Snatch: 3 x 6-8. Rest 60s. METCON With a partner: Buy in: Row 2k Then, 2 Rounds of: 100 Power Snatch (75, 55) 100 Wallballs (20, 14) Then, Cash-out: 300 Double Unders L2: (65, 45) (14, 10) L1: (55, 35) (10, 8) 30:00...
Tuesday 10/16/18
STRENGTH Pull-up Training Week 2: 4 Rounds of: 8-10 Wide Pronated Grip Inverted Rows 6-8 DB Hammer Curls (heavy DBs) Rest 90s-2:00 between rounds. METCON AMRAP 20: Run 400 Meters 15 T2B 12 DB Front Rack Walking Lunges (50, 30) (total) 9 HSPU Rest 60s after each...
Monday 10/15/18
STRENGTH Banded Conventional Deadlift: 1RM. Rest 2-3:00. METCON 5 Rounds of: Heavy Sledpush x 50 yards Heavy Farmer Carry x 50 yards Rest 2:00
Friday 10/12/18
STRENGTH Push Press: Build to a 2RM. Rest 90s. METCON ”Roundabout” For total time: 21 S20H (135, 95) 800 Meter Run Rest 2:00 15 S20H (155, 105) 600 Meter Run Rest 2:00 9 S20H (185, 115) 400 Meter Run Rx+:(135, 95) (185, 115) (205, 125) L3: (115, 75) (155, 105) (165,...
Thursday 10/11/18
STRENGTH EMOM 6: 3 Front Box Squats @70%, every 60s. METCON 5 RFT: 12 KBS (53, 35) 12 Burpees Rx+:(15 Reps per movement) L3: (45, 30) L2: (35, 25) L1: (8 Reps per movement) (35, 25 Russian Swings) 8:00 Cap
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