Strength
Every 4 min for 3 rounds
DB Complex
2 Power Snatch
4 Squat snatch
4 Oh lunge
-immediately into opposite arm
Metcon
3 rounds
AMRAPx3
3 Handstand push up
6 oh squat 95/65
9 box jump over
-2 min rest-
Accessory
2x
1 min plank
12 zottman curl
12/19/17
Strength
3x
A) 3-4 rep Kipping pull up
B) 3-4 rep kipping ring dip practice
Metcon
3 rounds
15 db dead lift
15 burpee box jump over
15 chest to bar pull up
Accessory
3x
20 ab wheel out
20 sec L sit
12/18/17
Strength
EoMOMx8
3 TnG power clean @70%
rest 20-30sec
2 TnG squat clean
Metcon
15-12-9
power clean 135/95
thruster
toes to bar
Accessory
3x
30sec hollow
10 hip ext
12/15/17
Strength
Every 1:30 for 6 rounds
3 TnG power snatch
30 double unders
Metcon
For time (17 min cap)
30-20-10-20-30
DB snatch 50/35
15 Burpee box jump over
Accessory
Spend a good 10-15 min on foam rolling, lax ball, stretching
12/14/17
Strength
EMOMx8
Even: strict pull up 4-6 reps 3.1.x.3
Odd: deficit push up 8-12 3.1.x.3 (45 lb plates)
Metcon
For time
50 toes to bar
40 pull ups
30 squat clean 115/80
Accessory
3x
30 second tuck sit
30 second handstand hold (heels on the wall only)
12/13/17
Metcon
5 rounds
1000m row
Rest = time + half
Accessory
3x
6 RDL 3.2.x.1
30 sec Sorenson hold
1 min hollow hold or rock
12/12/17
Strength
Push press
5@50%, 5@60%, 3@70%, 2@80%, 2x1-2@90%
Metcon
EMOMx10
20 sec max effort bike
Immediately into
AMRAPx10
10 ghd sit up or 15 straight leg
8 db shoulder to overhead 50/35
25’ db front rack lunge
Accessory
2x
20 abwheel out
30 flutter kick
12/11/17
Strength
4x
Back squat cluster 3.2.1 @80%(rest 15 seconds)
2 min rest between sets
Metcon
For time
50 cal row
50 burpee over the bar
50 power clean (60% of max)
Accessory
3x
1 min push up plank
15 hip ext (only 2x)
12/8/17
Strength
Snatch
EoMOMx12
3x3@70%
3x3@75%
Metcon
Every 4 min for 3 rounds
21 cal bike or row
15 power snatch 75/55
9 handstand push up
Accessory
3x
15 zottman curl
15 db skull crusher
20 weighted sit ups
12/7/17
Strength
EMOMx12
Even: squat clean cluster 1.1.1 @80% (rest 10 sec btw ea)
Odd: 30 second wall climb
Metcon
4 rounds
AMRAPx3
5 hpc 115/80
5 bar facing burpee
5 box jump
rest 2 min
12/6/17
Strength
A) 2x5 ring row 3.1.x.1 with max hold at top on last rep set
B) 4x uneven plate push up
C) 3x5 headstand knee to elbow
Metcon
For time (7 min cap)
50 db thrusters 50/35
50 toes to bar
Accessory
2x30 sec single arm push up plank ea
12/5/17
Strength
EoMOMx12
DB complex
4 dead lift
4 power clean
4 lunge
4 shoulder to over head
Metcon
AMRAPx10
5 Dead lift 185/135
15 Kb swing 53/35
35 Double under/80 singles
Accessory
2x1 min hollow hold
12/4/17
Strength
A) Strict c2b cluster 3x 3.3 (10 sec rest between each set of 2)
B) Ring dip complex 3x (10-20 second support, 1-3 dip, 10-20 second bottom hold )
Metcon
For time
25 wall ball
10 push press 95/65
20 wall ball
10 push press
15 wall ball
10 push press
Rest 3 min and repeat from bottom up
Accessory
50 ghd sit up
20 banded pull apart
12/1/17
Strength
Handstand push up complex
4x -2 min rest between
2 wall climb + 2 wall facing strict hspu +10-20sec hold
Scale on box 3 walk in-out pike, 3 pike hspu, 30 second hold
Metcon
AMRAPx14
40 double unders
15 db hang power clean 50/35
20 push up
11/30/17
Strength
15 min build to a heavy complex
5 dead lift
4 hang power clean
3 front squat
2 stoh
(all reps must be TnG)
Metcon
For time (7 min cap)
50 cal row or bike
30 thrusters 75/55
25 chest to bar or 10 muscle up
11/29/17
Strength
EMOMx8
2 power clean @80% (slight pause 2” off floor and at top of knee)
Metcon
6x400m run
10 sec slower than mile TT
1 min rest
11/28/17
Strength
A) Strict c2b cluster 2.2.2 x3 (10 sec rest between each set of 2)
B) Ring support holds 10-20sec x3 (top and bottom)
Metcon
AMRAPx9
50 toes to bar
50 front squat 135/95
max burpee over bar (bar facing)
11/27/17
Strength
Snatch complex
EOMOMx14
4 Power
4 Hang power
4 Lunge
*all reps must me TnG
Metcon
For time
25 box jump over
50 DB snatch (alternating) 50/35
25 box jump over
50 DB snatch
25 box jump over
11/24/17
Strength
1 rm clean and jerk
Metcon
EMOMx16
Even: 15/12 cal row or bike
Odd: 6 shoulder to over head (70% of last weeks max push press)
11/23/17
Happy Thanksgiving
Metcon
23 burpee
23 hang power clean 95/65
23 reverse lunge 95/65 (front or back rack)
23 box jump
23 kb swing
23 thruster 95/65
23 kb swing
23 box jump
23 reverse lunge
23 hang power clean
23 burpee