7/23/18

Warm up

2 Rounds

200 m run

10 Push Ups

10 pass throughs (pvc)

10 figure 8’s (pvc)

10 kip swings

Strength

Bench Press (20 Minutes)

6 x 2 @ 80% of 1RM

5 pull ups after each set of bench press

Metcon

For 3 rounds:

3’ AMRAP of:

5 Pull ups

10 Russian KBS (athlete picks load)

15 Push ups

*rest 3’ between each round

7/18/18

Warm up

400m Run

Then, 2 Rounds:

5 Pull Ups 

10 Strict Press (empty barbell)

25/50 Double Unders/ Single Unders

Strength

Strict Press (15 Minutes)

5-5-5-5-5

Do 5-10 STRICT PULL UPS after each set of strict press.

Metcon

3 Rounds for Time:

1,000m Row

100 Double Unders

25 Bench Press (135/85#)

7/17/18

Warm up

3:00 on a Bike or Rower

10 Goodmornings (barbell)

10 Air Squats

10 Front Squats (barbell)

10 Clean Deadlifts (barbell)

Strength

Clean Deadlift + Clean (15 Minutes)

5 x 1 @ 72% of 1RM Clean

Metcon

4 Rounds for Time:

400m Run

25/20 Calorie Bike 

200m “Recovery” Jog

 

7/16/18

Warm up

400m Run

Then, 2 Rounds:

10 Shoulder Rolls (pvc)

10 Overhead Squats (pvc)

Strength

With a Barbell:

10 High Pulls

10 High Hang Muscle Snatch

10 Overhead Squats

5 Snatch Balance

5 Snatch (Pause at hang position and the high hang position on the way up!)

 

Snatch (25 Minutes)

5 x 1 @ 75% of 1RM

Metcon

10 Minute AMRAP:

5 Power Snatch (155/105#)

10 Handstand Push Ups

15 Air Squats

7/12/18

Warm up

200m Run

15 Goodmornings (pvc)

200m Run

10 Leg Swings each leg

200m Run

5 Inchworms + 2 Push Ups

Metcon

4 Rounds for Time:

100m Dumbbell Farmers Carry (50/35#)
200m Run

100m Dumbbell Farmers Carry (50/35#)

400m Run

Cash out

3 Rounds for Quality:

25 Weighted Sit Ups 

Max Set of Strict Pull ups

7/10/18

Warm up

3 Minutes on a Bike or Rower

2 Rounds:

5 Inchworms + 2 Push Ups

30/60 Double Unders/ Single Unders

Strength

Bench Press (20 Minutes)

5 x 3 @ 80% of 1RM

Metcon

For Time:

50/40 Calorie Row

Then, 

4 Rounds:

15 Push Jerks (95/65#)

50 Double Unders

Then,

50 Toes to Bar

Time Cap = 20 Minutes

7/9/18

Warm up

400m Run

Then, 

2 Rounds:

15 Air Squats

10 Leg Swings Each Leg

Strength

Back Squat (20 Minutes)

4 x 3 @ 80% of 1RM

Metcon

For time:

40 Wall Balls (20/14#)

21 Hang Power Cleans (115/75#)

30 Wall Balls (20/14#)

15 Hang Power Cleans (115/75#)

20 Wall Balls (20/14#)

9 Hang Power Cleans (115/75#)

Time Cap = 20 Minutes

7/5/18

Warm up

3:00 on bike or rower

3 rounds:

5 Pull Ups

10 Push Ups

15 Air Squats

Metcon

For Time:

75/60 Calorie Bike/row

60/45 Push Ups

30 Double Kettlebell Hang Clean and Jerks (53/35#)

20 Wall Balls (20/14#)

30 Double Kettlebell Hang Clean and Jerks (53/35#)

60/45 Push Ups

75/60 Calorie Bike/row

 

7/3/18

Warm up

400m Run

Then,

2 Rounds:

20 Walking Lunges

15 Push Ups

10 Kip Swings

Metcon

5 Rounds for Time:

20/15 Calorie Bike/row

20 Push Press

20 Toes to Bar

Cash out

3 sets

50’ Handstand Walk OR

:45 Handstand Hold OR

1:30 Plank Hold

One max set of strict pull ups after each set!

6/28/18

Warm up

400m Run

Then, 2 Rounds:

10 Crossack Squats https://youtu.be/YvxmS5BIPi8

10 Goodmornings (pvc)

30 Double Unders or 60 Single Unders

Strength

Back Squat (10 Minutes)

10’ EMOM 

10 reps every min @ 135/95#

Metcon

“FGB” Style

5 Rounds, 1 Minute per Station of:

Double Unders

Deadlifts (185/125#)

Ab Mat Sit Ups

6/27/18

Warm up

2 Rounds:

1 Minute Bike/row

10 pass throughs (pvc)

10 Overhead Squats (pvc)

30 second Handstand Hold

Strength

Snatch (20 Minutes)

2 X 3 @ 75%

2 X 2 @ 80%

1 X 1 @ 80+%

Metcon

For Time:

50/40 Calorie Row

50 Kettlebell Thrusters (53/35#)

50/40 Calorie Row

 

Time Cap = 20 Minutes