Strength
3 position clean pull
50%
60%
3x 70%
3x 75%
Metcon
3 rounds
400m run
21 sit up
15 db/kb deadlift
9 box jump over
4/25/18
Strength
3x
A1) strict pull up cluster 2.2.2(10 sec rest) 3.1.x.3
A2) 3 strict dip 5.5.x.5
A3) 40 second reverse plank (20.20)
Metcon
Every 4 min for 5 rounds
300m row
20 kb snatch
12 toes to bar
4/25/18
Strength
3x
A1) strict pull up cluster 2.2.2(10 sec rest) 3.1.x.3
A2) 3 strict dip 5.5.x.5
A3) 40 second reverse plank (20.20)
Metcon
Every 4 min for 5 rounds
300m row
20 kb snatch
12 toes to bar
4/24/18
Strength
5x
A1) 5 strict press
A2) 3 dead lift
Metcon
10-1
power clean 95/65
shoulder to overhead
burpee over the bar
4/23/18
Strength
5x3 overhead squat 2.1.x.1
Metcon
5 rounds
2 min clock
200m run
15 oh squat 75/55
-rest 1 min-
4/20/18
Strength
3 position clean pull (floor, knee, mid thigh)
50%
60%
4x 70%
Metcon
3 rounds
500m row
15 Hang clean 115/80
15 Box jump
4/19/18
Strength
4x
A1) 8 Inverted bar row 3.1.x.3
A2) 8 DB bench press 3.1.x.1
A3) 40 second hollow hold (20.20 10 sec rest)
Metcon
Every 3 min for 6 rounds
6 Pull up
8 Thruster 75/55
50 Double under
4/18/18
Strength
4x
A1) 5 strict press
A2) 3 dead lift
Metcon
3 rounds
400m Run
50m Single arm oh carry (heavy kb or db)
50m Single arm farmers carry
20 sit up
4/17/18
Strength
4x
A1) strict pull up cluster 2.2.2(10 sec rest) 2.1.x.2
A2) 3 strict dip 3.3.x.3
A3) 30 second reverse plank (10.10.10 rest 10)
Metcon
AMRAPx12
10 DB snatch
8 push up
6 toes to bar
*increase 2 reps every round (R2=12,10,8, R3=14,12,10…)
4/16/18
Strength
5x3 overhead squat 2.1.x.1
Metcon
For time
1000m row
3 rounds
9 front squat 135/95
15 box jump
21 kb swing
4/13/18
Strength
3x
A1) strict pull up cluster 2.2.2(10 sec rest) 2.1.x.2
A2) 3 strict dip 3.3.x.3
A3) 8 reverse db flys
Metcon
8 rounds
100m run
10 wallball
1 rope climb
4/12/18
Strength
3x
A1) 8 DB Z press 3.1.x.2 (moderate weight)
A2) 8 Single arm bent over row 2.1.x.2
A3) 30 Sec L sit (done in a cluster 10.10.10)
Metcon
21-15-12-9
Push press 75/55
Sit up
4/11/18
Strength
3x
A1) 12 Split squat (kb at sides, 6/6) 3.1.x.1
A2) 12 Banded face pull 2.1.x.2
A3) 8 KB/DB windmill (4/4)
Metcon
AMRAPx4 for 4 rounds
3 hang power snatch 95/65
6 burpee over the bar
12 box jump
*rest 2 min
4/10/18
Strength
3x
A1) 8 Inverted bar row 3.1.x.3
A2) 8 Single arm db bench press 3.1.x.1
A3) 30 second arch hold
Metcon
Every 5 min for 4 rounds
100m row
12 push up
25 kb swing
4/9/18
Strength
4x3 Overhead squat 3.2.x.1
Metcon
AMRAPx16
10 hang squat clean 135/95
10 Toes to bar
20 Double under
4/6/18
Strength
Rope climb skill work
3x
A1) 6 rope pull up 2.1.x.2
A2) 12 ½ Kneeling single arm DB press 3.1.x.2
A3) 30 Second sorenson hold
Metcon
3 rounds
10 strict pull up
20 push up
30 oh lunge step 45/25 plate
4/5/18
Strength
3x
A1) 8 DB Z press 3.1.x.2 (moderate weight)
A2) 8 Single arm bent over row 2.1.x.2
A3) 30 Sec L sit (done in a cluster 10.10.10)
Metcon
15-12-9-6-3
SDHP 95/65
Toes to bar
DB thruster 50/35
4/4/18
Strength
3x
A1) 12 Split squat (kb in goblet, 6/6) 3.1.x.1
A2) 12 Banded face pull 2.1.x.2
A3) 8 KB windmill (4/4)
Metcon
AMRAPx6
12 wallball
8 db snatch (alternate)
6 burpee
*rest 3 min
AMRAPx6
12 ball slam
9 box jump over
4/3/18
Strength
3x
A1) 12 DB bench press 3.1.x.2 (moderate weight)
A2) 12 Bent over row 2.1.x.2 (barbell 40-50% max clean)
A3) 1 min plank
Metcon
AMRAPx13
5 hang clean 115/80
10 shoulder to over-head 115/80
50 double under
4/2/18
Strength
3x
A1) 12 Crossack squat (kb in goblet, 6/6) 3.1.x.1
A2) 12 Single leg dead lift (kb in hand of non working leg, 6/6) 3.1.x.2
A3) 20 Russian twist
Metcon
For time
5 dead lift 185/130
20 sit up
10 dead lift
20 sit up
15 dead lift
20 sit up
10 dead lift
20 sit up
5 dead lift