Monday 11/19/18
STRENGTH Sumo Deadlift against a band: Build to a 1RM. Rest 2:00 METCON ”Thunder Struck” For time: 21 Squat Clean Thrusters (155, 105) 42 Bar Facing Burpees Rx+:(185, 125) L3: (135, 95) L3: (115, 75)
Friday 11/16/18
METCON ”Cindy” AMRAP 20: 5 Pull-ups 10 Push-ups 15 Air Squats L2: (Band Assisted Pull-ups) (Box Push-ups) L1: (Ring Rows (Box Push-ups) ARMS + ABS 1a) KB Curls: 3 x 10. Rest 30s. 1b) Side Plank: 3 x 15s each. Rest 30s.
Thursday 11/15/18
STRENGTH Squat Clean: 3 x 2 @80% of Last Monday, every 60s. METCON 5 Rounds, not for time: 200 Meter Sledpush (medium) 200 Meter Farmer Carry (70, 53) *Rest as needed *Split work in half. One person works. Alternate Option for Sledpush: 30 Band Resisted Russian Swings...
Wednesday 11/14/18
METCON AMRAP 10: 20 Push Press (115, 75) 10 Lateral Burpees Over the Bar 250m Row Rest 2:00 AMRAP 10: 20 Hang Power Cleans (115, 75) 10 Burpee Pull-ups 250m Row Rx+:(Start each round w. 3/2 Bar Muscle-ups) L3: (95, 65) L2: (75, 55) L1: (53, 35 Goblet Squat for Hang...
Tuesday 11/13/18
STRENGTH 1) Push-ups: 1 x Max Reps in 60s. 2a) DB Bench Press, neutral grip: 5 x 6-8. Rest 45s. 2b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s. METCON AMRAP 10 @consistent pace: 50 Ft. OH DB Carry on Right 20 Russian Twists w. plate, (total) 50 Ft. OH DB Carry on Left 10 DB...
Monday 11/12/18
METCON ”Andy” For time: 25 Thrusters (115, 75) 50 Box Jumps w. step down (24, 20) 75 Deadlifts (115, 75) 1.5 Mile Run 75 Deadlifts 50 Box Jumps 25 Thrusters Rx+:(Wear a 20# Vest) L3: (95, 65) L2: (75, 55) (20, 14) L1: (65, 35) (25 Deadlifts each set) (30, 20, 15...
Friday 11/9/18
STRENGTH Close Grip Bench Press: 1RM + Drop Set. Rest 2:00 After a 1RM is completed athletes will take 75% of that number and perform 1 set x max reps METCON 10 Rounds for time: 3 Bar Muscle Ups 200 Ft. Sprint Rx+:(Ring Muscle Ups) L3: (8 Rounds) L2: (5 Pull-ups) L1:...
Thursday 11/8/18
STRENGTH Squat Clean: 8 x 2 @75% of Monday, every 90s. – reset between all reps. METCON ”Timebomb” In 12:00 50 Wallballs (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,...
Wednesday 11/7/18
METCON Every 4:00 x 4 Sets: Run 400 Meters 12 BB Front Rack Alternating Step-ups (24, 20) (95, 65) (total reps) Then right into: Every 4:00 x 4 Sets: Row x 21/18 Calories 15 G20H w. plate (45, 25) Then, AMRAP 4: Russian Twist 20/14 *Score = slowest split from sections...
Tuesday 11/6/18
METCON 3 Rounds for time w. partner: Row 1k 50 Hang Power Snatch (75, 55) 30 Pull-ups Rx+:(95, 65) (C2B Pull-ups) L3: (65, 35) L2: (55, 25) (Band Assisted Pull-ups) L1: (Empty Bar training bar or PVC) (Ring Rows) 30 Minute Cap
Monday 11/5/18
STRENGTH Squat Clean: 1RM. Rest 2:00 METCON ”Pavement” 4 RFT: 15 KBS (70, 53) 30 Double Unders 15 Goblet Squats (70, 53) 30 Double Unders L3: (53, 35) L2: (45, 25) (30s of Double Under Attempts) L1: (35, 25 Russian Swings) (50 Singles each set) 15:00...
Friday 11/2/18
STRENGTH 2 Rounds 1) Max Rep Strict Pull-ups Rest 3:00-4:00 before moving to #2 2) Max Rep Strict Chin-ups METCON 4 Rounds of 40s work/20s rest: 1a) Hand Release Push-ups 1b) KBS (53, 35) 1c) T2B 1d) Burpees 1e) Double Unders L2: (Box Push-ups) (45, 25) (Knee lifts)...