Strength
Every 3 min for 12 min
clean & jerk complex
(2+1+1+1)
Power clean + jerk (pause in dip) + full clean + front squat
Metcon
AMRAPx12
100m sprint
4 power clean 135/95
4 front squat
Accessory
3x
20 ab wheel out
1 min side plank
9/21/17
Strength
EMOMx12
Min 1: 3-5 HSPU 3.1.x.1 (scale to 2-3 wall climb)
Min 2: 5 Wide grip strict pull up 2.1.x.2
Min 3: 30 sec tuck sit, or L sit
Metcon
10-9-8-7-6-5-4-3-2-1
db/kb dead lift
hand release push up
-3 min rest-
15-12-9-6-3
kb/db push press
hang clean
Accessory
3x
6 kb windmill
12 banded face pull
9/20/17
Strength
Every 3 min for 12 min
Snatch complex
(2+1+1+1)
power snatch + power snatch + snatch + oh squat
Metcon
AMRAPx9
3,6,9,12,15…
Snatch 115/75
Toes to bar
Accessory
3x
8 turkish get up sit up
30 sec Sorenson hold
9/19/17
Strength
EMOMx12
Min 1: unbroken ring row 2.1.2.1
Min 2: 8 db semi supinate grip bench press 4.1.x.1
Min 3: 6 land mine row 3.1.3.1
Metcon
3 rounds
3 min
500m row
max pull up in remaining time
3 min rest
Accessory
3x
30 hollow flutter kicks
30 sec hollow hold
10 side plank twist
9/18/17
Strength
3x 2-3 min rest between each
A1) 5 back squat 5.5.5.1
A2) 6ea staggered stance RDL 3.1.x.1
Metcon
4 rounds
9 box jump
15 russian kb swing
21 wallball
*1 min rest
Accessory
3x
15 ghd sit up
10 hip ext
9/15/17
Strength
EOMOMx12
Snatch complex
(1+1+1)
power snatch + over head squat + snatch
Metcon
AMRAPx12
12 oh lunge steps 45/25
24 kb swing 53/35
12 ghd sit up
Accessory
2x
12 banded pull apart
8 jefferson curl
9/14/17
Strength
EMOMx8
Even: 5/3 strict chest to bar pull up 2.1.x.2
Odd: 5/3 pistol squat 3.1.x.1
Metcon
For time
50 cal row
50 wall ball
50 pull up
50 wall ball
Accessory
2x
30 sec tuck sit
8ea ½ kneeling Arnold press
9/13/17
Strength
EOMOMx12
clean & jerk complex
(1+1+1)
Power clean + jerk + clean
Metcon
Every 5 min for 20 min
5 hang power clean 135/95
10 burpee
3 hang power clean
6 burpee
Accessory
2x
25 hollow rock + 30 sec hollow hold
12 zottman curl
9/12/17
Strength
EMOMx8
Even: 8 bent over row 3.1.x.2 (supinated grip)
Odd: 5/3 ring dip 3.3.x.3
Metcon
4 rounds or AMRAPx15
400m run
20 db push press
15 toes to bar
Accessory
2x
10 hip ext + 20 sec soreson hold
20ea tricep ext
9/11/17
Strength
3x 2-3 min rest between each
A1) 5 back squat 5.5.x.1 -30 sec rest
A2) 8ea db staggered stance RDL 3.1.x.1
Metcon
AMRAPx16
200m shuttle sprint (2x100m sprints)
9 hang power snatch 75/55
11 oh squat
Accessory
2x
12 banded face pull
45 sec plank
9/8/17
Strength
6x clean & jerk complex
(1+1+1)
Power clean + tall clean+ jerk
Metcon
AMRAPx16
5 Dead lift225/155
10 Toes to bar
15 Wall ball
9/7/17
Strength
EMOMx14
Even: 3 hspu 3.1.x.2
Odd: 6 pistol 3.1.x.1 ( 3/3 on box, if cant squat out ride it down slow and step back up)
Metcon
12-10-8
clean and jerk 135/95
burpee over the bar
9/6/17
Strength
Snatch complex
6x (1+1+1)
power snatch + tall snatch + over head squat
Metcon
Every 2 min for 16
15 second bike sprint
-15 second rest-
2 Snatch 135/95 (full)
4 box jump 30/24
9/5/17
Test
2k row
Metcon
21-18-15-12-9-6-3
kb swing 53/35
Push up
Sit up
9/4/17
Metcon
"Hotshots 19"
6 rounds
30 air squat
19 power clean 135/95
7 strict pull up
400m run
9/1/17
Strength
Back squat 1.0.x.1
6 @60%
4 @65%
2 @70%
6 @65%
4 @70%
2 @75%
Metcon
AMRAPx14
15/11 cal row
12 Hang power clean 95/65
9 Burpee
Accessory
2x
20 weighted sit up
12 zottman curl
20 tricep pull down
8/31/17
Strength
Snatch complex
6x (1+1+2)
power snatch (take 3 seconds to reach knee) + hang power snatch + over head squat
Metcon
5-10-15-20-25-20-15-10-5
wallball
kb swing
*unbroken reps only
Accessory
2x
10 ½ kneeling db press2.1.x.2
8 body levers 8.1.1.1
8/30/17
Metcon
12 rounds
100m row
20 sec rest
150m sprint
2 min rest
Accessory
3x
10ea turkish get up sit ups
8ea RDL 3.1.x.1
20 hollow body flutter kicks + 30 hollow rocks
8ea rear foot elevated split squat
8/29/17
Strength
6x clean & jerk complex
(1+1+1+1)
Power clean (take 3 seconds to get to knee) + push press + jerk + power clean
Metcon
30-20-10
GHD sit up
DB/ KB push press
DB/KB suitcase + front rack reverse lunge steps
Accessory
2x
1 min side plank
15 banded face pull 3.1.x.3
8/28/17
Strength
Front squat 2.1.x.1
1x4
2x3
2x2
3x1
Metcon
7 rounds
1 min on/1 min off
10 second bike sprint
10 med ball clean
amrap double unders
Accessory
2x
20 second soreson hold + 10 back ext
20 ab wheel outs