Monday 4/29/19
STRENGTH Conventional Deadlift: 5-4-3-2-1+. Rest 2:00 METCON ”Simple Man” For time: 15-10-5 Power Cleans (155, 105) Front Squat (155, 105) L3: (135, 95) L2: (115, 75) L1: (95, 65) 8:00 Cap
Friday 4/26/19
STRENGTH Floor Press: 5-4-3-2-1+. Rest 2:00 METCON ”Heart Breaker” AMRAP 8: 15 Push Press (115, 75) 15 SDHP (115, 75) L3: (95, 65) L2: (75, 55) L1: (65, 45) *Beginner: AMRAP 8: 10 SDHP (35, 25) 15 Russian KBS (35, 25) 20 Mountain Climbers (total) Rest 60-90s after...
Thursday 4/25/19
STRENGTH 1) Power Clean: 5 x 3 @80%, every 90s. 2) Back Rack RFESS: 4 x 5 ea. Rest 90s. METCON 8 Rounds of: 20s Sled push Sprint Rest 90s Alternate Options 8 Rounds of: 20s Max Effort Air Bike Rest 2:00
Wednesday 4/24/19
METCON With a partner: 0:00-8:00 Max 400 meter runs 8:00-16:00 Max Power Snatches (135, 95) 16:00-24:00 Max 400 meter runs *One person works. Split as desired. *Score = total number of 400 meter runs + snatches L3: (115, 75) L2: (95, 65) L1: (75, 55)
Tuesday 4/23/19
STRENGTH 1a) DB Neutral Grip Bench Press: 2/4 x 8. Rest 30s. 1b) Ring Rows w. rotation: 2/4 x 12. Rest 30s. METCON EMOM 12: ODD Minutes: Handstand Push-up Volume Accumulation or Practice EVEN Minutes: Double Unders Volume Accumulation or Practice *Score = total reps...
Monday 4/22/19
STRENGTH Back Squat: 5-4-3-2-1+. Rest 2:00 METCON AFAP 60 Romanian Deadlifts (135, 95) 50 Front Rack Reverse Lunges (135, 95) (total) 40 weighted straight leg sit-ups Rx+:(155, 105) L3: (115, 75) L2: (95, 65) (Reps of 50-40-30) (90s of total Elbow Plank) L1: (75, 55)...
Wednesday 7/17/19
SKILL Snatch GOAT WOD: EMOM 10: ODD Minutes: 3 Position Power Snatch Practice – high hang + hang + hang below knee x 1 rep each. EVEN Minutes: 15 Banded Pulldowns SKILL Gymnastics GOAT WOD: EMOM 10: ODD Minutes: Toes to Bar EVEN Minutes: L-Sit Hold FINISHER ”Buns +...
Tuesday 4/16/19
Strength 1a)DB Bench Press w. rotation: 5 x 8 1b)Iso-dynamic KB Rows 5 x 8 each Metcon For time: 40 KBS (53,35) 15 C2B 30 KBS 12 C2B 20 KBS 9 C2B 10 KBS 6 C2B Rx+(70,53)(Bar Muscle Ups) L3:(Pull-ups) L2(45,30)(15 Ring Rows each round) L1:(35,25 Russian Swings)(10 Ring...
Monday 4/15/19
Strength Power Clean 3-3-2-2-1+ Rest 2:00 Metcon "Chuck Rhoades" Squat Clean Thrusters (155,105) Rx+ (185,125) L3: (135,95) L2: (115,75)
Friday 4/12/19
STRENGTH Weighted Close Grip Chin-up: 3RM. Rest 2:00 METCON AFAP 21-15-9 DB Hang Power Cleans (50, 35) Push-ups on Dumbbells Then, 21-15-9 DB Floor Press (50, 35) (Neutral Grip) DB Bent Over Rows (50,35) L3: (45, 30) L2: (35, 25) (Box Push-ups) L1: (25, 20) (Box...
Thursday 4/11/19
STRENGTH Back Squat w. 1 count pause: 5 x 3 @80%, every 90s. METCON ”Batwings” For time: 30 Calorie Bike 30 Deadlifts (225, 155) 30 Lateral Burpees L3: (185, 125) L2: (155, 105) L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts) 9:00...
Wednesday 4/10/19
METCON 20 Minutes on the clock: Buy-in: 200 Meter Front Rack KB Carry (53, 35) Then with the remaining time AMRAP: 200 Meter Run 15 SDHP (53, 35) 30 Double Unders L3: (45, 30) L2: (35, 25) (Double Under Attempts) L1: (30, 20) (Single Unders)