Wednesday 7/3/19
METCON With a 30:00 Running Clock: 2k Row Then with the remaining time max rounds of: 100 Meter Farmer Carry (70, 53) 50 Meter Front Rack Barbell Carry (135, 95) 100 Meter Sledpush (Moderate Weight) Rest as needed between rounds.
Tuesday 7/2/19
STRENGTH (20:00 - 60:00) 1) Squat Snatch: 8 x 2. Rest 90s. – add weight each set or technique work – Reset on each rep 2) Power Clean: 6 x 2. Rest 90s. – add weight each set or technique work – Reset on each rep 3) Front Squat: 4 x 4. Rest 90s. – build to a moderately...
4th of July Hours
Jag 28 For Time 800 meter Run 28 Kettlebell Swings (2/1.5 pood) 28 Strict Pull-Ups 28 Kettlebell Clean-and-Jerk (2 x 2/1.5 pood) 28 Strict Pull-Ups 800 meter Run Use a single kettlebell for the swings; two kettlebells for the clean-and-jerks. U.S. Air Force Senior...
Monday 7/1/19
STRENGTH Barbell Glute Bridges: 3/4 x 6-8. Rest 90s. METCON ”Timebomb” In 12:00 50 Wall balls (20, 14) 40 Lateral Burpees over the Bar 30 Deadlifts (275, 185) Remaining time AMRAP: Wall balls Rx+: (315, 205) L3: (225, 155) L2: (14, 10) (165, 115) L1: (10, 8) (135, 95)...
Friday 6/28/19
STRENGTH Bench Press: 5-4-3-2-1+. Rest 2:00 METCON EMOM 20: Minute 1: 15 Hollow Rocks Minute 2: 12 Ring Rows Minute 3: 10 Box Jumps w. step down (24, 20) Minute 4: 100 Ft. Bear Crawl L2: (20, 15) L1: (Abmat Sit-ups) (20, 15 Step-ups) (50 ft. Bear Crawl)
Thursday 6/27/19
STRENGTH Back Squat: 3@50%, 3@60%, 3@70%, 3@80%, 3@85%, 1@90%. Rest 2:00 METCON ”Nor’easter” AMRAP 15: 5 Power Snatches (115, 75) 10 T2B 15 Wall balls (20, 14) Rx+:(135, 95) L3: (95, 65) L2: (75, 55) (Knee Lifts) (14, 10) L1: (65, 45) (Knee Lifts) (10,...
Wednesday 6/26/19
STRENGTH EMOM 12: ODD Minutes: L-sit 30s EVEN Minutes: Plank 30s METCON EMOM 20: ODD MINUTES: Handstand Push-ups EVEN MINUTES: Dbl Unders Score= Total HSPUs
Tuesday 6/25/19
METCON ”Helen” 3 RFT: 400 Meter Run 21 KBS (53, 35) 12 Pull-ups L3: (45, 25) L2: (35, 25) (Band Assisted Pull-ups) L1: (35, 25 Russian Swings) (Ring Rows) 18:00 Cap
Monday 6/24/19
STRENGTH Front Squat: 5-4-3-2-1+. Rest 2:00 METCON ”Freshmen V2” AMRAP 7: 7 DB Power Cleans (50, 35) 7 DB Thrusters (50, 35) L3: (40, 30) L2: (30, 20) L1: (25, 15)
Friday 6/21/19
STRENGTH Handstand Push-ups – Rx+: (Accumulate 20-30 Strict Reps) – Rx: (Accumulate 5 Strict + 20 Kipping) – L3: (Accumulate 20-30 Kipping) – L2: (Accumulate 20 to 1-2 Abmats) – L1: (Accumulate 30-50 Box Push-ups) *In between sets complete 20 Banded Facepull-aparts...
Thursday 6/20/19
STRENGTH 1) Back Squat: 4/3 x 5 @80%. Rest 2:00 2) Squat Clean: 6 x 1, every 60s. METCON EMOM 16: Minute 1: 10 Romanian Deadlifts (AHAP) Minute 2: 10 Goblet Box Squats (AHAP) Minute 3: 10 Air Squat Jumps Minute 4: 180 Ft. Asymmetrical Carry (switch sides at 90 ft)...
Wednesday 6/19/19
STRENGTH Power Snatch + Overhead Squat: 5 x 2 + 3. Adding weight if form permits. Rest 90s. METCON For time: Run 400 Meters 21 Power Snatch (115, 75) Run 800 Meters 15 Power Snatch (135, 95) Run 1 Mile 9 Power Snatch (155, 105) L3: (95, 65) (115, 75) (135, 95) L2:...