Warm up
Strength
Front Squats 4 x 3 @ 75%
Metcon
5 Rounds for Time:
250m Row
10 Bench Press
*1 Minute Rest after each round.
10/8/18
Warm up
Strength
Deadlifts 5 x 3 @ 80%
Metcon
5 Rounds for Time:
50 Double Unders
50’ Single Arm Overhead Walking Lunge
Time Cap = 12 Minutes
10/5/18
Warm up
Metcon
Every 5 Minutes for 20 Minutes:
500m Row
25 Hand Release Push Ups
2 Rope Climbs
Cash out
4 Sets each for Quality:
8 Seated Dumbbell Strict Press
8 Two Handed Dumbbell Bent Over Row
20 Hollow Rocks
10/4/18
Warm up
Strength
Back squat
2 x 10 @ 60%
2 x 5 @ 70%
Metcon
For 4 cycles:
In 3 minutes do 3 rounds of:
8 SDHP (45/35#)
8 Push Press (45/35#)
8 Back Squats (45/35#)
Then with remaining time in each cycle, AMRep of burpees
10/3/18
Warm up
Metcon
New Round Every 4 Minutes for 20 Minutes:
500m Bike
200m Run
Cash out
3 Rounds for Quality:
1. :30 Side Plane (each side)
2. 10 Back Extensions
3. 10 GHD sit-ups
10/2/18
Warm up
Strength
Deadlift
5 x 5 @ 75%
Metcon
10 Minute Alternating EMOM:
Even: 5 Bench Press
Odd: 10 Pull Ups
10/1/18
Warm Up
Strength
5 minute EMOM of
3 Fronts Squats @ 70%
Metcon
Every 3 Minutes for 15 Minutes:
12 Toes to Bar
12 Burpees
50’ Double Kettlebell Front Rack Walking Lunges (53/35#)
9/28/18
Warm up
Metcon
4 Rounds for Time:
15 Deadlifts (225/155#)
15 Box Jumops (24/20”)
15 Wall Ball (20/14#)
Cash out
Bulgarian Lunges 3 x 12
Strict Pull Ups 3 x 12
Superset
9/27/18
Warm up
Metcon
25 Minute Alternating EMOM:
15/12 Calorie Row
25 Ab Mat Sit Ups
50 Double Unders
25 Push Ups
15/12 Calorie Bike
9/26/18
Warm up
Strength
Push press 5 x 5 @ 70%
Metcon
For Time:
10-9-8-7-6-5-4-3-2-1
Push Press (115/75#)
Burpee
Hang Power Clean (115/75#)
Time Cap = 15 Minutes
9/25/18
Warm up
Metcon
5 Rounds for Time:
1 km Assault bike
12 Ring dips
21 Front squats (75/55#)
Cash out
25 m yoke carry
9/24/18
Warm up
Strength
10 min EMOM
3 power snatch
Metcon
Every 2 Minutes for 16 Minutes:
6 Pull Ups
9 Dumbbell Bench Press (50/35#)
12 Russian Kettlebell Swings (70/44#)
9/21/18
Warm up
Strength
Hang Snatch + Snatch (20 Minutes)
1x1 @ 70% of 1RM
1x1 @ 75% of 1RM
3x1 @ 80% of 1RM
Metcon
For time:
50/35 bike cals
50 Kettlebell swings (pick load)
50 m farmer’s carry walking lunge (pick load)
9/20/18
Warm up
Metcon
30 Minute, Alternating Minute EMOM:
12/10 Calorie Bike
150m Run
1 round of “Cindy”
9/19/18
Warm up
Strength
Deadlifts
5 x 1 @ 80%
Metcon
5 Rounds for Time:
3 Power Cleans (Touch and go) (155/95#)
6 Muscle Ups
9/18/18
Warm up
Strength
Snatch grip push press + 2 Overhead Squats 3 x 1 @ 80%
Metcon
TABATA (:20 ON/ :10 OFF x 8 Rounds)
1. Calorie Bike
2. Push Ups
3. Calorie Row
9/17/18
Warm up
Strength
Back squat 5 x 5 @ 72%
Metcon
3 rounds for time
200 m run
12 DB thrusters (pick load)
12 Burpees
9/14/18
Warm up
Metcon
3 RFT:
800 m run
50 box jumps (24/20)
Cash out
Chin ups
DB Bench press
Barbell Skull crushers
Barbell curls
DB hammer curls
DB Skull crushers
9/13/18
Warm up
Strength
10 Minute EMOM:
3 Touch and go Power Cleans
Metcon
For Time:
4 Rope Climbs
50’ Handstand Walk (length of gym if you go back and forth 1x)
20 Wall Balls (20/14#)
3 Rope Climbs
50’ Handstand Walk (length of gym if you go back and forth 1x)
20 Wall Balls (20/14#)
2 Rope climbs
50’ Handstand Walk (length of gym if you go back and forth 1x)
20 Wall Balls (20/14#)
1 Rope climb
50’ Handstand Walk (length of gym if you go back and forth 1x)
20 Wall Balls (20/14#)
****16 Minute Time Cap****
9/12/18
Warm up
Strength
Back Squat
1x1 @ 90%
2x3 @ 80%
1x5 @ 75%
1x10 @ 70%
Metcon
For time:
100 Dumbbell Push press (35/20#)
EMOM (starting at 0:00) complete 10 DB push-ups