8/16/18

Warm up

2:00 Bike or row

Then, 2 Rounds:

10 push ups

10 Squats (barbell)

10 RDL’s (barbell)

Metcon

7 min AMRAP of:

5 DB man-makers (pick load)

10 Back Squats (115/80)

5 min rest, then:

Every 6 minutes for 18 minutes, do:

500 m row

20 alternating DB snatches (pick load)

30/20 Push ups

 

8/15/18

warm up

20/15 Calorie Row or bike

Then 2 Rounds:

10 light kettlebell swings

10 air squats 

10 pass throughs

10 kip swings

Metcon

For Time:

60 Alternating lunges (30/leg)

40 Russian Kettlebell swings (pick load)

20 Push ups

10 Chest to bar pull ups

800 m run

10 Chest to bar pull ups

20 Push ups

40 Russian Kettlebell swings

60 Alternating lunges (30/leg)

Cash out

A) Dumbbell curls 3 x 8 

A) Alternating DB hammer curls 3 x 8

 

B) Dumbbell skull crushers 3 x 8

B) Dips 3 x 8

8/14/18

Warm up

2:00 on a bike or rower

10 Air Squats

10 Snatch grip behind the neck Strict Press (barbell)

10 Muscle snatches + Overhead squats (barbell)

10 Hang Power Snatches (barbell)

Strength

Hang power snatch 5 x 1

Metcon

30-20-10 reps, for time of:

Shoulder to overhead (135/95)

Toes to Bar

Row calories

8/7/18

Warm up

:30 Handstand Hold

20 Single Unders + 20 Double Unders

10 Air Squats

5 Box Jumps

Metcon

10 Minute AMRAP:

50’ Double Kettlebell Overhead Walk (53/35#)

10 Toes to Bar

Rest 5 Minutes

10 Minute ARMAP:

50 Double Unders

5 Burpee Box Jumps (24/20#)

Cash out

3 Sets for Quality:

12 Single Arm Bent Over Dumbbell Rows (each arm, pick weight)

50’ Handstand Walk OR

:45 Handstand Hold OR

1:00 Plank Hold

8/3/18

Warm up

2 Rounds:

200m Run

10 Hand Release Push Ups

50’ Walking Lunge

Metcon

At 0:00

3 Rounds for Time:

400m Run

20 Hand Release Push Ups

At 10:00

3 Rounds for Time:

400m Run

25’ Right Arm DB Overhead Walking Lunge (50/35#)

25’ Left Arm DB Overhead Walking Lunge (50/35#)

Cash out

4x10 Strict Pull Ups

4x10 Strict Handstand Push Ups

*Superset these 2 movements.   

7/25/18

Warm up

2 Rounds:

200m Run

5 Rope Pulls

50’ Walking Lunge

Metcon

4 Rounds for Time:

2 Rope climbs

50’ Overhead Walking Lunge (45/25#)

25 Ab Mat Sit Ups

Cash out

3 Sets for Quality:

7 Alternating Arm Dumbbell Strict Press each arm

12 Single Arm Dumbbell Row

*Superset these two exercises.