Tuesday 4/9/19
STRENGTH Push Jerk: 3/5 x 3 @75-80% of 3/29, every 90s. METCON 4 Rounds of: 8/5 Strict C2B Pull-ups 20 DB Alt. Step-ups (35, 25) (20”, 15”) (Total Reps) 25/20 Calorie Row Rest 1:1 L3: (6/4 Strict Pull-ups per round) (30, 20) L2: (5 Strict Band Assisted Pull-ups)...
Monday 4/8/19
STRENGTH Front Box Squat: 5-4-3-2-1+. Rest 2:00 METCON ”Snatch Balls” AMRAP 7: 7 Power Snatch (95, 65) 10 Wall balls (20, 14) L3: (75, 55) L2: (65, 45) (14, 10) L1: (55, 35) (10, 8) Beginner Option: AMRAP 7: 10 Alt. DB Snatches (light) 10 Wall balls (10,...
Friday 4/5/19
STRENGTH Close Grip Bench Press: 5-4-3-2-1+. Rest 2:00 METCON AMRAP 12: 5 Bar Muscle ups 20 Barbell Rows (95, 65) 200 Meter Run L3: (5 C2B) (75, 55) L2: (5 Pull-ups) (65, 45) L1: (8 Ring Rows) (55, 35)
Thursday 4/4/19
STRENGTH Back Squat w. 1 count pause: 3/5 x 4 @75%, every 90s. METCON 16-14-12-10-8-6-4 Russian KBS (70, 53) Goblet Reverse Lunges (70, 53) (Split Reps between each leg) Russian Twist with plate x 2 (32-28-24-20-16-12-8) (total reps) L3: (53, 35) L2: (45, 30) L1: (35,...
Wednesday 4/3/19
METCON ”3k” With a partner for time: 50 DB Hang Power Cleans (50, 35) 1500 meter row 50 DB Hang Squat Cleans (50, 35) 1500 meter row L3: (40, 30) L2: (35, 25) L1: (30, 20) 25:00 Time Cap
Tuesday 4/2/19
STRENGTH Push Jerk: 3/6 x 3 @70-75% of 3/29, every 90s. METCON EMOM 16: Minute 1: 8/5 Strict Pull-ups (alternate between pronated and supinated grips) Minute 2: 10 DB Push press Minute 3: 20 DB Renegade Rows (same weight as Triceps) Minute 4: 100 Ft. Single Arm Farmer...
Monday 4/1/19
STRENGTH Deadlift: 2-2-1-1-1-1. Rest 90s-2:00. METCON ”Marston” AMRAP 20: 1 Deadlift (405, 225) 10 Bar Facing Burpees 15 T2B L3: (315, 205) L2: (225, 135) (Knee Lifts) L1: (185, 125) (Regular Burpees) (Abmat Sit-ups)
Friday 3/29/19
STRENGTH Push Jerk: 1RM. Rest 2:00 METCON ”Jones Bones” AMRAP 12: 10 T2B 10 S20H (135, 95) 200 Meter Run Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run) L3: (115, 75) L2: (Knee Lifts) (95, 65 Push Press) L1: (10 Abmat Sit-ups per round) (DB Push...
Thursday 3/28/19
STRENGTH 1) Hang Squat Snatch: 12 Minutes performing sets of 2. Rest 60-90s between sets. 2) Front Box Squat: 8 x 3 @65-70% of 1RM Front Squat, every 60s. METCON For time: 30-20-10 Goblet Squats (70, 53) KBS (70, 53) L3: (53, 35) L2: (45, 30) L1: (35, 25) 7:00...
Wednesday 3/27/19
METCON With a partner splitting work evenly: 10 Minutes of Rowing for max distance 10 Minutes of Sled Push for max distance 10 Minutes of Run for max distance 10 Minutes of Farmer Carries, AHAP for max distance *One person works. Split as desired.
Tuesday 3/26/19
STRENGTH 1) Max Strict Chin-ups x 1 set. 2) Max Strict Push-ups x 1 set Rx+:(HSPU) 3) Max L-Sit Hold x 1 set *Or Hollow Hold METCON Every 4:00 x 5 Sets: 20 Walking Lunges (BW) (total reps) 15 Hang Power Cleans (135, 95) 10 C2B 50 Double Unders L3: (115, 75) L2: (95,...
Monday 3/25/19
STRENGTH Barbell Glute Bridges: 6 x 6. 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: Wallballs Rx+: (315, 205) L3: (225, 155) L2: (14, 10) (165, 115) L1: (10, 8) (135, 95)...