Warm up
Strength
10’ EMOM:
3 Bench presses @ 70%
Metcon
5 Rounds for time:
15 Hang Squat Cleans (135/95)
30 Push ups
11/19/18
Warm up
Strength
Back squat 5 x 10
Metcon
5 rounds for Time:
300m Row @ 2K Pace
200m Row @ 3-6 seconds/500m Faster
11/16/18
Warm up
Strength
Strict press
2 x 5
2 x 3
2 x 1
*5 pull ups after each set
Metcon
2000 m row
Cash out
3 x 10 landmine twists
3 x 10 sit up wall ball toss against wall
3 x 10 leg lifts
11/15/18
Warm up
Strength
Front Squat
10 x 3 @ 70%
Metcon
3 Rounds for Time:
15 Hang Power Cleans (135/95#)
15 Burpees
11/14/18
Warm up
Strength
Deadlift
4 x 1 @ 90%
Metcon
20 Minute AMRAP:
200m Run
3 Bench Press (75% of 1RM)
1 Legless Rope Climb
11/13/18
Warm up
Metcon
Every 4 Minutes for 40 Minutes:
20/15 Calorie Row
15/12 Calorie Assault Bike
40 Double Unders
11/12/18
Warm up
Strength
Snatch
1 rep max
Metcon
10 Minute AMRAP:
1 Power Snatch (75% of 1RM Snatch)
10 Toes to Bar
10 Push Ups
11/9/18
Warm up
Strength
Back Squat
Work up to a 5 rep max
Then
1 x 12 @ 75% of today’s 5 RM
Metcon
10 – 1 descending wall balls (20/14)
1 – 10 ascending Ring dips
11/8/18
Warm up
Metcon
3 Rounds for Time:
1,000m Row
800m Run
100’ Handstand Walk
11/7/18
Warm up
Strength
Bench Press 5 x 5
Metcon
21-15-9
Assault bike cals
Bench press (135/85)
Time cap: 8:00 min
Then
21-15-9
Assault bike cals
12-9-6
Bench press (225/155)
Time cap: 12:00 min
11/6/18
Warm up
Strength
Deadlift 4 x 3 @85%
Metcon
3 rounds for time:
30 Thrusters (75/55)
20 Bar facing burpees
10 Handstand push ups
11/5/18
Warm up
Strength
Snatch 10 x 1 @75% …
Metcon
5 Rounds for Time:
5 GHD sit ups
5 snatches (75% of 1 RM)
5 pull ups
15/12 cals Assault bike
1 Minute Rest
11/2/18
Warm up
Strength
10’ EMOM
1 snatch @ 75%
Metcon
5 Rounds for Time:
5 Power Snatches (135/95#)
15 GHD sit ups
60 Double Unders
1 Minute Rest
11/1/18
Warm up
Strength
Back Squat
5 rep max
Then,
1 x 10 @ 75% of 5RM
Metcon
For Time:
70/55 Calorie Row
800m Run
50 Burpees
Halloween👻🎃
Metcon
The Haunting of 053
For Time:
10 Burpees
31 Power Cleans (95/65)
10 Burpees
31 Thrusters (95/65)
10 Burpees
31 Kettlebell Swings (53/35)
10 Burpees
31 Toes to Bar
10 Burpees
31 Pumpkin Overhead walking lunges (pumpkin = wall ball or slam ball)
10/30/18
Warm up
Metcon
24 Minute Alternating EMOM:
Max Calorie Row
1 Minute Rest
Max Reps Double Unders
1 Minute Rest
Max Calorie Bike
1 Minute Rest
Max Reps Air Squats
1 Minute Rest
Cash out
3 Sets for Quality:
10 Dumbbell curls
20 Push Ups
20 Weighted Sit Ups
10/29/18
Warm up
Strength
Deadlift 4 x 5 @ 80%
Metcon
10 Minute AMRAP:
10 Kettlebell Snatch (53/35#)
10 Toes to Bar
10/26/18
Warm up
Strength
Every 30 seconds for 10 minutes
1 power snatch
Metcon
5 Rounds for Time:
60 Double Unders
12 Dumbbell Bench Press
6 Bar Muscle Ups
10/25/18
Warm up
Metcon
21 Minute Alternating EMOM:
Minute 1: 15 Burpees
Minute 2: 15/12 Calorie Row
Minute 3: 200m Run
Cash out
3 Sets Each for Quality:
10 Bulgarian Split Squats (each Leg)
12 Strict Toes to Bar
15 Ring Dips
10/24/18
Metcon
Fight like a girl (workout in honor of Andrea Brennan!)
35 min AMRAP
100 Sit-ups
Then
1 Snatch @ 75% of 1 RM
9 HSPU
19 Pull ups
80 Double unders
All of you know Andrea, but what you all may not know is that one of the main reasons “Dre” is the beast she is today is because she fought a real battle in 2015 when she was diagnosed with breast cancer. She kicked the ever-loving sh!t out of cancer and continues to embody that warrior spirit every single day. Fight alongside Dre today in this workout and please consider giving a donation to the National Breast Cancer Foundation in her honor. #kickcancersass #fightlikeagirl #toknowdreistolovedre