Strength
Snatch
2x 50%
2x 60%
2x2 70%
2x80%
Metcon
30-20-10
Cal row
Alternating db snatch 50/35
*rest 3 min
10-20-30
Cal row
Alternating db snatch
3/29/18
Stength
4x
A1) 8 DB bench press 3.1.x.2
A2) 8 Bent over row 2.1.x.2
Metcon
AMRAPx9
3 Strict Handstand Push up
3 Hang Power Clean 135/95
6 Strict Handstand Push up
3 Hang Power Clean
9 Strict Handstand Push ups
3 Hang Power Clean
12 Strict Handstand Push ups
6 Hang Power Clean
15 Strict Handstand Push up
6 Hang Power Clean
18 Strict Handstand Push-up
6 Hang Power Clean
21 Strict Handstand Push ups
9 Hang Power Clean
Etc..
3/28/18
Skill
Rope climb
Metcon
AMRAPx13
10 db/kb deadlift
8 db/kb reverse lunge
1 rope climb
50 double under
3/27/18
Strength
Clean and jerk
2x 50%
2x 60%
2x2 70%
2x80%
Metcon
EMOMx20
Min 1: 8 burpee box jump
Min 2: 15 ghd sit up or 20 abmat
Min 3: 20 kb swing
Min 4: 45 sec bike
3/26/18
Metcon
18.5 = 12.5 = 11.6
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Men use 100 lb.
3/23/18
Strength
3 position clean
1x55%
1x65%
3x75%
2x85%
Metcon
AMRAPx13
9 SDHP 95/65
12 box jump
15 GHD sit up
3/22/18
Strength
Snatch pull + hang snatch (2+2)
1x55%
1x65%
2x75% (1+2)
Snatch pull
2x 85%
3x1 95%
Metcon
10 rounds
10 wall ball
7 chest to bar
1 snatch 80%
3/21/18
Strength
Push press + Push jerk (3+2)
1x55%
1x65%
2x75% (2+2)
3x85% (1+1)
Metcon
AMRAPx9
5 Hang power clean 135/95
8 DB thruster 50/35
30 Double under
3/20/18
Strength
Front squat
6x2 (building to a heavy double 85%+)
Metcon
Every 5 min for 25
20 cal row
10 Burpee box jump over
16 Sinlge arm db oh squat 50/35 (8R/8L)
3/19/18
Metcon
18.4
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
3/16/18
Strength
A) Snatch (slow to the knee with slight pause)
2x 50%
2x 60%
2x2 70%
B) Power snatch
EMOMx6 (3 min on each %)
2x 75%
1x 80%
Metcon
7 rounds
7 burpee
7 toes to bar
7 power snatch 95/65
3/15/18
Strength
Every 2 min for 20 min
1 clean DL + 1 hang clean + 1 clean
building across to max
Metcon
AMRAPx8
4 Db thruster 50/35
5 dead lift 225/155
8 DB thruster
10 dead lift
12 DB thruster
15 dead lift
16 DB thruster
20 dead lift
ect..
3/14/18
Strength
A) 3x6 strict pull up
B) 3x6 strict dip
C) Accumulate 2 min of handstand hold (scale up to free standing)
Metcon
AMRAPx14
55 cal row
44 box jump
33 chest to bar
22 DB clean 50/35
11 deficit handstand push up
3/13/18
Strength
Back Squat
6x2 (building to a heavy double 85%+)
Metcon
5 rounds
40 sec bike
15 wall ball
18 kb snatch 53/35 (9r/9l)
*rest 1 min between
3/12/18
Metcon
18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Men perform 115-lb. OHS, 50-lb. DB snatches
Time cap: 14 minutes
3/9/18
Strength
Front Squat
5x2 @85%
Metcon
AMRAPx18
20 Wall ball
20 Kb swing 55/35
20 box jump
20 ghd sit up
3/8/18
Strength
A) 5 min of kipping pull up practice
B) 5 min of kipping hspu practice
**all done in sets of 2-4 with no more than 20 reps each
Metcon
3 rounds
18 deadlift 225/155
15 chest to bar
12 handstand push up (strict or kipping)
3/7/18
Strength
A) Power snatch
2x 50%
2x 60%
2x2 70%
B) Snatch
1x 75%
1x 80%
2x1 85%
Metcon
Every 3 min for 7 rounds
100m Row
5 right arm KB snatch
3 right arm OH squat
5 left arm KB snatch
3 left arm OH squat
3/6/18
Strength
Power clean + Push press + Push jerk (1+3+2)
1x50%
1x60%
2x70%
EMOMx5
(1+2+2) @75%
Metcon
AMRAPx12
12 toes to bar
8 clean and jerk 115/80
40 double unders
3/5/18
Metcon
18.2 & 18.2a (12 min cap)
1-2-3-4-5-6-7-8-9-10
DB front squat 50/35
Burpee over the bar
*in remaining time establish 1rm clean