Monday 7/9/18
STRENGTH Power Clean: 1Rep Max METCON ”Uncle Buck” EMOM 9: Minutes 1-3 3 Power Cleans (135, 95) 3 Front Squats (135, 95) 3 S20H (135, 95) Minutes 3-6 3 Power Cleans (155, 105) 3 Front Squats (155, 105) 3 S20H (155, 105) Minutes 6-9 3 Power Clean (185, 125) 3 Front...
Friday 7/6/18
STRENGTH 1) Hang Power Snatch: 4 x 3 @80%, every 90s. 2) Bench Press: Work up to heaviest weight for Metcon performing sets of 2-3 reps. Rest 60s. METCON ”Gun Show” For total time: Row 1k 21 Bench Press (135, 75) Rest 2:00 Row 750m 15 Bench Press (185, 95) Rest 2:00...
Thursday 7/5/18
STRENGTH 1) Sumo Deadlift against band 9 x 3 @55%, every 60s. – Reset on each rep. These should be just as fast as last week. 2) KB Squat Jumps 3 x 5. Rest 60s. METCON 6 Rounds of: 1a) Heavy Sledpush x 100 Ft. 1b) Farmer Carry x 100 Ft., AHAP. 1c) L-Sit Hold x 10s....
Wednesday 7/4/18
METCON ”Schmalls” Run 800 meters Then two rounds of: 50 Burpees 40 Pull-ups 30 Pistols 20 KBS (53, 35) 10 Handstand push-ups Then, Run 800 meters Rx+:(Strict HSPU) L3: (Post Pistols) L2: (Band Assisted Pull-ups) (Box Pistols) (35, 25) (Push Press at 115/75 for HSPU)...
Tuesday 7/3/18
STRENGTH 1a) Close Grip Bench Press: 5 x 5, adding weight each set. Rest 60s. 1b) 1-Arm KB Row w. a pause (2 count): 5 x 10 ea. Rest 60s. *Use one weight for all sets. METCON Tabata, 8 x 20s work/10s rest: 1) Push Press (95, 65) 2) SDHP (53/35) 3) Hollow Rocks 4) Air...
Monday 7/2/18
STRENGTH 1) Overhead Squat: 3RM. Rest 2-3:00. – 6-7 sets progressively adding weight each set. – Beginner: Perform sets of 5 adding weight if form permits. 2) Warm-up Deadlifts and Wallballs METCON ”Dead Ball V2” AMRAP 10: 10 Deadlifts (225, 155) 20 Wallballs (20, 14)...
Friday 6/29/18
STRENGTH 1) EMOM 10: ODD Minutes: Hang Power Snatch x 3 @75% EVEN Minutes: Hollow Rocks x 10 2) Metcon Prep 2 Sets of: 10 Power Snatch 5 Lateral Burpees Rest 60s. METCON AMRAP 20 w. a partner: 12 Power Snatch (75, 55) 9 Lateral Burpees 50 Meter Unilateral Farmer Carry...
Thursday 6/28/18
STRENGTH 1) Sumo Deadlift against band 9 x 3 @50%, every 60s. – Reset on each rep. These should be light + fast! 2) KB Squat Jumps: 3 x 5 (light!). Rest 60s. – These are intended to be done light/fast/maximal height on each rep. METCON ”Karen” For time: 150 Wallballs...
Wednesday 6/27/18
METCON For time with a partner: 100-80-60-40-20 Calorie Row Walking Lunges (BW) Hollow Rocks *Complete 100 Foot Bear Crawl or 50 Ft. Handstand Walk after each completed round. *One person works. Split in half. 45:00 Cap *Alternate Option Rowing = 1 Mile, 800m, 600m,...
Tuesday 6/26/18
STRENGTH 1a) Close Grip Bench Press: 1RM. Rest 2:00 – Grip just inside of shoulder width – Build to a max in 6-8 sets. Have spotters in place. – Beginners: 5 x 5, adding. Rest 2:00 1b) Banded Pulldowns: In between sets perform 15 reps. 2) Review the ”Man Maker” METCON...
Monday 6/25/18
STRENGTH 1) Wide Stance Goodmornings + Box Squat: 4 x 8. Rest 90s. – Perform 3-4 ”warm-up” sets before starting. – Use one challenging weight for all 4 sets. – Use a parallel box (14-16”) 2) Metcon Warm-up: 2 Rounds at game speed of: 25 Double Unders (25 Singles) 10...
Friday 6/22/18
STRENGTH EMOM 12: ODD Minutes: Hang Power Snatch x 3 @70% EVEN Minutes: Bottoms-up KB Carry x 50 ft. each arm METCON ”Bobby Axelrod” For time: 21-15-9 Push Press (135, 95) T2B *33 UB Wallballs after each set (20, 14) (10’, 9’) *If you break during your wallballs...