Warm up
Strength
Back Squat 7 x 3 @ 85%
Metcon
5 RFT:
5 burpees
10 box jumps (24/20)
15 kettlebell swings (50/35)
20 sit ups
Time cap 12 minutes
1/17/19
Warm up
Metcon
For Time:
50-40-30-20-10
Bike cals
25 Ab Mat Sit Ups
12 double DB push presses (50/35)
Cash out
1/16/19
Warm up
Strength
Every 1:30 for 9 Minutes:
2 Snatch @ 75-80%
Metcon
For time:
20 power snatches (95/65)
20 bar facing burpees
20 Overhead squats (95/65)
20 bar facing burpees
20 squat snatches (95/65)
Cash out/finisher
1/15/19
Warm up
Strength/skills
1:30 AMRAP:
Max Reps Handstand Push Ups
Squat clean 1RM
Metcon
10 Minute AMRAP:
Squat clean Thrusters
1/14/19
Warm up
Strength
Strict press 5-3-2-1-1-1-1
Metcon
3 Rounds for Time:
50 Double Unders
10 Deadlifts (275/185#)
8 Minute Time Cap
@10:00
3 Rounds for Time:
25 Wall Ball (20/14#)
10 Hang Power Cleans (135/95#)
8 Minute Time Cap
1/11/19
Warm up
Strength
Close grip bench press
3 x 10
3 x 5
Metcon
10 Rounds for Time:
250m Row
10 Burpees
5 pull ups
20 Minute Time Cap!
1/10/19
Warm up
Strength
Back squat 5 x 5 @ 75%
Metcon
For Time:
100 Double Unders
-Then-
5 Rounds:
25 Ab Mat Sit Ups
20/15 Calorie Row
15 Handstand Push Ups
-Then-
100 Double Unders
20 minute Time Cap
1/9/19
Warm up
strength
Power clean 5 x 3
Metcon
3-2-1
rope climb
100’ double front rack walking lunge
1/8/19
Warm up
Strength
Snatch
2-2-1-1-1
Metcon
18 Minute Alternating EMOM:
200m Run
15 Wall Balls
12 Burpees
1/7/19
Warm up
Metcon
In 5 min, do:
30/21 Row cals
21 power snatches (95/65)
Max reps in time remaining, lateral burpees over barbell
--Rest 5 min—
In 5 min, do:
30/21 Row cals
15 power snatches (115/80)
Max reps in time remaining, lateral burpees over barbell
--Rest 5 min—
In 5 min, do:
30/21 Row cals
9 power snatches (135/95)
Max reps in time remaining, lateral burpees over barbell
*Score is the total number of burpees
1/4/19
Warm up
“Tabata”
Handstand Hold
Hanging L-Sit Hold (Scale to hanging knee raise)
Strength
5 position Pause front squat 4 x 3 @ 60-65%
Metcon
10 Minute AMRAP:
1-2-3-4-5-6-7-8-9-10-11-…
Power Snatch (135/95#)
Handstand Push Ups
1/3/19
Warm up
1:00 Bike
15 Air Squats
1:00 Row
30 Double unders or 60 Single Unders
Metcon
4 Rounds for Time:
30/25 cal assault Bike
25 Air Squats
500m Row
50 Double Unders
Cash out
3 x 50’ Handstand Walk OR
3 x 5 Negative Handstand Push Ups (5 second descent) OR
3 x 1:00 Handstand Hold OR
3 x 1:00 Plank Hold
1/2/19
Warm up
3 Minutes on a machine (bike/rower/erg)
15 Air Squats
15 Goodmornings (pvc)
15 Goblet Squat
THEN,
With an empty Barbell:
Front Rack Stretch
10 Muscle Cleans
10 High Hang Power Cleans
10 Hang Power Cleans
Strength
Hang Power Clean 4 x 5
Metcon
For Time:
25-20-15-10-5
Power Clean (115/75#)
Push Ups
Toes to Bar
Time Cap = 18 Minutes
12/31/18
New Years Eve!!
12/28/18
Warm up
“Tabata”
Bottom of Push Up Hold (2” off floor)
Superman Hold
Then
Stretch
Strength
Front Squat
5 position 2 second hold/position 5 x 3 @ 55-60% of 1RM
Metcon
3 Rounds for Time:
30 Wall Ball (20/14#)
25 Kettlebell Swings (70/53#)
20 Chest to Bar Pull Ups
Time Cap = 18 Minutes
12/27/18
Warm up
“Tabata”
Plank Hold
Hanging Knee Raise hold
then
1:00 Bike
10 Push Ups
10 Box Jumps
10 Kip Swings
10 Light Dumbbell Snatches
Metcon
For Time:
30/25 Calorie Bike
30 Alternating Arm Dumbbell Snatches (50/30#)
30 Toes to Bar
30 Handstand Push Ups
30 Box Jump Overs (24/20”)
30 Bar Muscle Ups
Cash out
50 V up or sit up
then (choose one)
3 x 5 Negative HSPU
3 x 50’ handstand walk
3 x 1:00 Handstand hold
12/26/18
Warm up
2 Rounds:
1:00 on a Machine (row/bike/ski erg)
5 Inchworms + 2 Push Ups
10 Pass throughs (pvc)
10 Single Leg Deadlifts each leg (one Kettlebell)
Strength
Deadlift test day! Hit a PR!
Metcon
18 Minute Alternating EMOM:
15/12 Calorie Bike Erg
10 Toes to Bar
10 Handstand Push Ups
12/21/18
Warm up
tabata
then
2 Rounds:
20 Air Squats
15 pass throughs (pvc)
10 Hang Power Cleans (barbell)
Metcon
“Nasty Girls”
3 Rounds for Time:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95#)
Cash out
A) Single Arm Dumbbell Row
10-10-10 each arm
*Go as heavy as possible.
B) 50 Ab Mat Sit Ups
*One good set of 50 sit ups.
12/20/18
Warm up
1:00 Row/Bike
5 Inchworms + 2 Push Ups
1:00 Row/Bike
10 Single Arm Dumbbell Strict Press each arm
1:00 Row/Bike
40 Double Unders or 80 Single Unders
Strength
Strict press 5 x 2 AHAP
Metcon:
5 Rounds for Time:
250m Row
40 Double Unders
5 Dumbbell Thrusters (50/35#)
Cash out
3 x 50’ Handstand Walk; OR
3 x 3 Wall Walks; OR
3 x 1:00 Handstand Hold; OR
3 x 1:00 Plank Hold
12/19/18
Warm up
Tabata
Metcon
For Time:
25 Power Cleans (185/125#)
50/40 Calorie bike or rower
25 Pull ups
25 Push ups
50/40 Calorie Bike or rower
25 Power Cleans (185/125#)