10/19/19

A. Strength

1) Close Grip Bench Press: 3 x 8-10. Rest 45s.

2) Banded Pull-aparts: 3 x 25. Rest 45s.

B. Metcon

5 Rounds:
2 Turkish Get-ups (1 on each side)
10 Pull-ups
20 KBS (53, 35)

Rx+:(Strict Pull-ups)
L3: (44, 26)
L2: (Band Assisted Pull-ups) (35, 26)
L1: (Ring Rows) (35, 26 Russian Swings)
20:00 Cap on this Work
*Score = No score today

 

10/18/19

A. Strength

Banded Conventional Deadlift:

10 x 2 @60% of Monday + Band Tension. Every 60s.

– Reset on each rep, not done touch n go.

B. Metcon

”Adrenaline”
AMRAP 8
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round. Score = total reps completed

L3: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees) (75, 55)
Beginner Option:
4 Rounds, Rest 60s:
6 Burpees
6 Russian KBS
6 Goblet Squats

 

10/17/18

A. Strength

Power Snatch: 4 x 6. Rest 60s.

Perform T&G Sets

B. Metcon

Teams of 2

Buy in
Row 2k
Then,
2 Rounds of:
100 Power Snatch (75, 55)
100 Wallballs (20, 14)
Then,
Cash-out:
300 Double Unders

L2: (65, 45) (14, 10)
L1: (55, 35) (10, 8) (Single Unders)
30:00 Cap

*Row, Double Unders and all repetitions are split

 

10/16/18

A. Strength

Pull-up Training-
4 Rounds of:
8-10 Wide Pronated Grip Inverted Rows
6-8 DB Hammer Curls (heavy DBs)
Rest 90s-2:00 between rounds.

B. Metcon

AMRAP20

Run 400 Meters
15 T2B
12 DB Front Rack Walking Lunges (50, 30) (total)
9 HSPU
Rest 60s after each completed round.

Rx+:(9/6 Strict HSPU)
L3: (Use 1 Abmat HSPU)
L2: (Knee Lifts) (35, 25) (10 Box Pike Push-ups)
L1: (Abmat Sit-ups) (25, 15) (8 Pike Push-ups or Seated DB Press)

 

10/15/18

A. Strength

Deadlift with Band Resistance

Establish a 1Rep Max 

B. Metcon

5 Rounds with a partner:

12/10 Cals Assault Bike
15 RKBS (70/53)
150 Ft Farmers Carry (70/53)

*Work is not split.  Not for time.

RX+ (88s/70s)

10/13/18

Teams of 2

AMRAP30

50 Wall Ball Shots (20/14)

40 Box Jumps (24/20)

30 Pull Ups

20 Deadlifts (225/155)

10 Bar Facing Burpees

*split repetitions evenly with partner

 

10/12/18

A. Strength

Push Press: Build to a 2RM. Rest 90s.
– Reset on each rep

B. Metcon

For total time:
21 S20H (135, 95)
800 Meter Row
Rest 2:00
15 S20H (155, 105)
600 Meter Row
Rest 2:00
9 S20H (185, 115)
400 Meter Row

Rx+:(155, 95) (185, 115) (205, 125)
L3: (115, 75) (135, 95) (155, 105)
L2: (95, 65) (115, 75) (135, 95)
L1: (75, 55 For all rounds)
22:00 Cap Including Rest

10/11/18

A. Strength

Front Squats

EMOM 6: 3 @70%

B. Metcon

EMOM16:

Min 1 – 15 KBS (53/35)

Min 2 – 12 GHD Sit Ups

Min 3 – 2/1 Rope Climbs

Min 4 –  12/10 Cals Bike

 

 

10/10/18

A. Strength

Snatch Balance

5 x 2

B. Metcon

AMRAP5
10 Alternating DB Snatches (50/35)
10 Box Jumps (24/20)
-Rest 5 Min-
AMRAP5
10 (5L/5R) Single Arm DB Thrusters (50/35)
50 Double Unders

 

10/9/18

A. Strength

4 Rounds:
8-10 Supinated Grip Inverted Rows
25 Banded Pull-aparts

Rest 90s-2:00 between rounds.
Rx+
*Perform 5 Rounds and add 10 DB Rows after the banded pull aparts.

B. Metcon

3 Rounds for time:

15/12 Cal Row

15 GTOH #45/25 plate

15 Burpees

15 Knees to Elbow

15/12 Cal Assault

*20 min time cap

C. Extra Credit

Elbow out Tricep Extensions: 3 x 12-15. Rest 60s

 

10/8/18

A. Strength

Back Squat: 4 x 5, build to a moderate/heavy set

B. Midline

3 Rounds:
15s on 15s off:
Hollow Rock
V Ups
Flutter kicks
Barbell Roll Outs

C. Metcon

For time:
45 Deadlifts (155, 105)
30 Hang Power Cleans (155, 105)
15 Squat Cleans (155, 105)

L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
10:00 Cap

 

 

10/6/18

Teams of 2

60-40-30-20

Weighted Box Step Overs (24, 20) (50# sandbag, 30# medball)

KBS (53, 35)

Calorie Row

Rx+ (70, 44)

 

10/5/18

A. Skill

1.) Hang Power Snatch: 5 x 3, add weight each set. Rest 90s.

2.) Rope Climb Practice

B. Metcon

5 Rounds (not for time):
2/1 Rope Climbs
15 Hang Power Snatch (75, 55)
200 Ft. Single-Arm Farmer Carry (70, 53) (100 ft. each)
Rest 90s after each round.

Rx+:(Legless Rope Climbs) (95, 65)
L3: (65, 45) (8/6 Strict Chin-ups in place of 2 Rope Climbs)
L2: (55, 35) (8/6 Strict Chin-ups in place of 2 Rope Climbs Band Assisted)

10/4/18

A. Strength

EMOM 8:

3 Front Box Squats @65% of 2RM

B. Metcon

2 RFT
25 Power Cleans (115, 75)
25 Bar Facing Burpees
L3: (95, 65)
L2: (75, 55)
L1: (95, 65 Clean Grip Deadlifts) (Regular Burpees)
*10:00 Cap

C. Extra Credit

Rear Foot Elevated Split Squat: 3 x 6 ea. Rest 60s.

 

10/3/18

A. Skill

3 Rounds
10s L-Sit Hold
20s Hollow Hold
30s Alt. Pistol Practice
Rest 60s

B. Metcon

Teams of 2

AMRAP 22
Run 800 Meters
40 Walking Lunges (BW)
40 1-arm DB Push Press (50, 35)

*One person works at a time. Split however desired.

 

10/2/18

A. Strength

1a) Ring Dips: 3 x 10. Rest 60s.

1b) Ring Rows: 3 x 10. Rest 60s

B. Metcon

5 Rounds

30s work : 30s rest

(1)- KBS (53/35)

(2)- Double Unders

(3)- GHD Sit Ups

(4)- Bike

RX+ Handstand push ups instead of KBS

L2: (35, 25) (Double Under Attempts)
L1: (35, 25 Russian Swings) (Single Unders)

*No score today

 

10/1/18

A. Strength

Overhead Squat

Build to a heavy set of 3

B. Metcon

”Jackie”

For time:
Row 1k
50 Thrusters (45)
30 Pull-ups

L2: (35, 25) (Band Assisted Pull-ups)
L1: (25, 15) (Ring Rows)

11:00 Cap

 

9/29/18

AMRAP 33

in teams of 3:
33 Power Snatch (75, 55)
33 Wallballs (20, 14)
600 Meter Run

*Each teammate completes a set of 11 before switching with their partner.
*Run intervals will be broken down in 200m intervals.

L3: (65, 45)
L2: (55, 35) (14, 10)
L1: (Empty Bar) (10, 8)

 

9/28/18

A. Strength

1) Push Press

10-8-6-4

Add weight each set

2) Rollback Tricep Extensions: 3 x 15

3) Barbell Curls: 3 x 10

B. Metcon

5k Row for time

 

9/27/18

A. Strength

EMOM 8

3 Front Squats @60% (of Monday 2RM)

B. Metcon

For time:
15 Front Squats (155, 105)
21 T2B
30 Bar Facing Burpees
12 Front Squats
15 T2B
20 Bar Facing Burpees
9 Front Squats
9 T2B
10 Bar Facing Burpees

L3: (135, 95)
L2: (115, 75) (Knee Lifts)
L1: (Goblet Squats x 15 Reps each round) (Reverse Crunches) (Regular Burpees)
*18:00 Cap

9/26/18

A. Metcon

AMRAP5
10 S20H (135, 95)
10 Box Jumps (24, 20)
-Rest 2 Min-
AMRAP5
10 KBS (53, 35)
10 G2OH w/ Plate (45, 25)
-Rest 2 Min-
AMRAP5
20 Walking OH Lunges w. plate (45, 25) (total)
50 Double Unders

L3: (115, 75) (44, 26)
L2: (95, 65) (20, 15) (35, 26) (35, 15) (45s Double Under Attempts)
L1: (65, 35) (20, 15” Step-ups) (35, 26 Russian Swings) (25, 10) (Single Unders)

*Score = total rounds + reps

B. Mobilization

10 min