5/26/17

Strength

Strict Press 3.1.x.2

3x3

3x2

(build from last week)

Metcon

5 rounds

5 power snatch 135/95

10 box jump

100m sprint

*60 sec rest

Accessory

2x

20 russian twist

30 sec each side plank

5/25/17

Strength

4x -60sec rest

A1) 6ea Front rack KB split squat 2.0.x.1

A2) 6 Strict pull up 2.1.x.1 (c2b)

Metcon

10-9-8-7-6-5-4-3-2-1

Front squat 135/95

Pull up

GHD sit up

5/24/17

Strength

Pause clean dead lift 

5x2

(build from last week)

Metcon

3 rounds

400m run

21 kb/db deadlift

15 handstand push up

 Accessory

4x 30 sec weighted push up plank

5/23/17

Strength

4x –60 sec rest

A1) 8 DB glute bridge floor press 3.0.x.0

A2) 8 Bent over barbell row 2.1.x.1

Metcon

Accending ladder in 9 minutes of..

3 hang power cleans 115/80

3 burpee

20 double unders

6

6

20

9

9

20…

5/22/17

Strength

Back squat 3.2.x.1

3x3

2x2

(Build from last week)

Metcon

AMRAPx7

55 DB thrusters 50/35

55 DB  box step up and overs

55 toes to bar or weighted V-up

Accessory

2x max effort sorensen hold

5/19/17

Strength

4x -60sec rest

A1) 6 strict toes to bar/rings 3.1.1.1 (or tuck to L and slow lower from there)

A2) 6 db split squats 3.0.x.1

Metcon

TABATA

Push up

KB swing

Bike

Air squats

Accessory

75 weighted sit up

5/18/17

Strength

Strict Press 3.1.x.2

3x3

3x2

Metcon

For time

1 mile Run

20 clean and jerk 165/115

15 muscle up or 20 pull up + dip

Accessory

2x

20 ab wheel out

12 banded good morning 3.1.x.1

5/17/17

Strength

Pause clean dead lift 

3x3

2x2

Metcon

3 rounds

300m Row

12 Deadlift 255/180

9 Renegade row 35/20

Accessory

3x

30 sec Hollow hold 

15 sec Sorenson hold

5/16/17

Strength

4x – 60sec rest

A1) 4 Strict pull up 3.1.x.2 

A2) 6 KB reverse lunge ea 3.0.x.1

Metcon

40-30-20

OH lunge 45/25

30-20-10

Ghd sit up

3-2-1

Rope climb

Accessory

3x

10 zottman curl

6 single arm Arnold press (seated)

5/15/17

Strength

Back squat 3.2.x.1

2x4

4x3

(Build from last week)

Metcon

AMRAPx12

18 Wall ball

3 Snatch 70%

35 double unders

Accessory

3x

45 sec push up plank

12 skull crusher 4.2.x.1

5/12/17

Strength

Strict Press 3.1.x.2

3x4

3x3

(build from last week)

Metcon

5 rounds

15 pull ups

25ft dumbbell overhead carry + kb suitcase carry

15 ghd sit up

25 ft dumbbell overhead carry + kb suitcase carry

Accessory

3x

60 second plank

20 tricep ext 4.1.x.2 

5/11/17

Strength

4x -60sec rest

A1) 6-8 each DB/KB Split squat 3.1.x.1 

A2) 8-10 barbell glut bridge 1.1.1.2

A3) 6-8 strict toes to bar/rings 3.1.1.1

Metcon

AMRAPx12

3 power snatch 135/95

6 oh squats 135/95

9 burpee over the bar

Accessory

3x

8 weighted hip ext 3.1.1.2

12 banded pull aparts

5/10/17

Strength

Pause clean dead lift 

3x4

3x3

(build from last week)

Metcon

5 rounds (18 min cap)

600m run

21 wallball

15 toes to bar

9 hang power cleans 155/110

Accessory

3x

15 banded good morning 4.1.x.1

30 second max hollow rocks

5/9/17

Strength

4x -60sec rest

A1) 3-5 Strict pull up 3.1.x.2 

A2) 6-8 Seated db press 3.1.x.1 

A3) 20 second hand stand hold

Metcon

AMRAPx15

3 muscle up or 6 pull up + 6 dip

12 DB/KB push press 50/35

45 Double under

Accessory

2x

15 banded face pull 4.1.x.2

20 ab wheel out

5/8/17

Strength

Back squat 3.2.x.1

3x4

3x3

(Build from last week)

Metcon

6 rounds

60 second bike

15 push ups

20 air squats

Accessory

3x

8 single leg rdl 3.1.x.1

12 bicep curl 3.1.3.2

5/5/17

Strength

Pause clean dead lift (3 sec at each pos)

5x2, 4x2, 3x1

Metcon

For time

1000m row

9 sdhp

21 hand stand push up

750m row

15 sdhp

15 hand stand push up

500m row

21 sdhp

9 hand stand push up

Accessory

3x

12 band face pull 3.1.x.2

6 glute ham raise 3.0.x.1

5/4/17

Strength

4x -60sec rest

A1) 6 each DB reverse lunge 3.1.x.1 (front foot on plate, DB’s at sides)

A2) 8 hip ext 3.0.1.2

A3) 6 strict toes to bar/rings 3.1.1.1

Metcon

For time

15 front squat 135/95

30 pull up

60 double unders

-1 min rest-

10 front squat 185/130

20 pull up

40 double unders

-1 min rest-

5 front squat 205/145

10 pull up

20 double under

5/3/17

Strength

Strict Press 3.1.x.2

5x2

4x2

3x1

Metcon

4 rounds

12 db push jerk 50/35

15 kb swing 70/44

18 box jumps

(step down)

Accessory

3x

30 sec tuck sit

30 sec handstand hold

5/2/17

Strength

4x -60sec rest

A1) 3-5 Strict pull up 3.2.x.2

A2) 6-8 Seated single arm db press 3.1.x.1

Metcon

AMRAPx15

8 db snatch 50/35

12 push ups

24 ghd/straight leg sit up

5/1/17

Strength

Back squat 3.2.x.1

5x2

4x2

3x1

Metcon

5 rounds (14 min cap)

300m run

10 oh squats 135/95

Accessory

3x

30 sec hollow hold

10 band pull aparts 4.1.x.2