Warm up
Strength
Overhead squats 15 rep max
Metcon
For 10 Cycles:
1 Minute AMRAP:
Buy In: 12/10 Calorie Bike Erg
With Remaining Time: Max Reps Power Snatch (115/75#)
1 Minute rest after each round
3/7/19
Warm up
Strength
Back squat 4 x 6 @ 70%
Metcon
In 5 mins do:
35/25 Assault Bike Calories
then in the remaining time, AMRAP of:
12 Deadlifts, 185/135 lbs
12 Lateral Burpee Over Barbells
-Rest 5’-
In 5 mins do:
25/20 Assault Bike Calories
then in the remaining time, AMRAP of:
9 Deadlifts, 225/155 lbs
9 Lateral Burpee Over Barbells
-Rest 5’-
In 5 mins do:
15/10 Assault Bike Calories
then in the remaining time, AMRAP of:
6 Deadlifts, 275/185 lbs
6 Lateral Burpee Over Barbells
3/6/19
Warm up
Strength
Bench Press (20 Minutes)
4x6 Reps @ 75% of 1RM
Metcon
5 Rounds for Time:
100 Double Unders
15 Strict Handstand Push Ups
10 Power Cleans (135/95#)
1 Minute Rest
20 Minute Time cap
3/5/19
Warm up
Strength
Every 2’ for 18’, alternating between:
16 (1+1=2) Alternating DB bench press (pick load)
3 (1+1=1) Turkish get-ups (pick load)
1’ plank
Metcon
4 Rounds, each round for time, of:
500 m row
16 DB push press (pick load)
3/4/19
Metcon
19.2
3/1/19
Warm up
Strength
Deadlift 6 x 8 @ 55%
DB Bench press 6 x 12
Metcon
20 Minute AMRAP:
1,000m Row
5 Rounds:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
2/28/19
Warm up
Strength
Power snatch + Squat Snatch
Metcon
4 Rounds for Time:
50 Unbroken Double Unders
35 Overhead Squats (pick load)
20 Toes to Bar
Time Cap 20 Minutes
2/27/19
Warm up
Strength
Strict Press 5 x 3 @ 75%
Metcon
Every 1’ for 20’, alternating between:
30 second max rep assault bike cals
15 Kettlebell swings (pick load on the heavier side)
15 Dumbbell push press (pick load on the heavier side)
30 Mountain climbers (1+1=2)
15 abmat sit ups
*Score is total cals on the bike
2/26/19
Warm up
Strength
Back Squat 4 x 8 @ 65%
Metcon
4 Rounds for Time:
15 Burpee Box Jump Overs (24/20”)
25 Alternating Arm Dumbbell Snatch (50/35#)
100 Double Unders
Rest 1:30
22 Minute Time Cap
2/25/19
Metcon
19.1
2/22/19
Metcon
3 Rounds
25 Push press (95/65)
100’ front rack walking lunges (95/65)
Time cap 13:00
-rest 5:00-
3 Rounds
20 Push press (115/75)
100’ front rack walking lunges (115/75)
Time cap 15:00
-rest 5:00-
3 Rounds
15 Push press (135/95)
100’ front rack walking lunge (135/95)
Time cap 20:00
2/21/19
Warm up
Strength
Power clean + Push jerk 5 x 2
Metcon
For Time:
27-21-15-9
Dumbbell Thrusters (50/35#)
Bike Calories
GHD sit ups
*Time Cap = 20 Minutes
2/20/19
Warm up
Strength
power snatch 5 x 2
Metcon
Every 3 Minutes for 12 Minutes:
10 Power /Snatches (115/75#)
15 Burpees
20 Pull Ups
2/19/19
Warm up
Strength/skill
2’ AMRAP
max rep double unders
then,
Bench press
2 x 10
3 x 3
Metcon
15 Minute AMRAP:
15 Kettlebell Swings (70/53#)
30 Double Unders
15 Toes to Bar
30 Double Unders
Rest 30 Seconds
2/18/19
Warm up
Strength
Squat clean
Test your 1RM
Metcon
“Diane”
For Time:
21-15-9
Deadlifts (225/155#)
Handstand Push Ups
12 Minute Time Cap
2/15/19
Warm up
Metcon
3 Rounds for time
10 Pull-ups
50’ overhead walking lunges (45/25)
20 row calories
Cash out/finisher
3 Rounds for Quality:
8 Tempo Double Kettlebell/Dumbbell Squats (5 seconds down)
5 Strict Pull Ups
20 sit up med ball wall tosses
2/14/19
Warm up
Strength
Squat clean
2 rep max
Metcon
10 Minute Alternating EMOM:
15 Kettlebell Swings (70/53#)
10 Burpee Box Jumps (24/20”)
-2 Minute Rest-
10 Minute Alternating EMOM:
10 Handstand push ups
20 AbMat Sit Ups
2/13/19
Warm up
Strength
Pause front squat
5-3-1-5-3-1
Metcon
3 Rounds for Time:
50 Ab Mat Sit Ups
30/25 Calorie Bike
20 Hang Power Cleans (135/95#)
15 Minute Time Cap
2/12/19
Warm up
Strength
Strict press
2 rep max
Metcon
6 Rounds for time
6 Sumo Deadlift High pulls (135/95)
9 Lateral over the bar burpees
12 Wall balls
2/11/19
Warm up
Metcon
21-15-9
Deadlift (315/205)
Box jump (30/24)