Friday, November 29, 2019

Saturday 191130


Warm-Up:
0:00 - 5:00 Aerobic of Choice
5:01 - 10:00 AMRAP
10 KB Goatbaggers
10 Goblet Squats
10 Scap Pull-Ups

Strength:
A. Snatch grip RDL @ 31x1 tempo @ 80% of snatch
4x8

MetCon:
EMOM 24:00
1 = 5.4.3 - TnG C&J @ 115/80
2 = 6 bar MU/Pull-Ups
3 = 200/150m row
4 = rest

Friday 191129


Warm-Up:
Athlete Choice

Strength:
A. Overhead Squat EMOM 10:00 1. rep. building from an empty barbell; 5-10 pounds from last week
B. Clean 1x3(60%), 1x3 (65%), 3x3 (70%)
C. Front Squat 10x3 @ 60-65%; every :45

MetCon:
4 rounds
9 SHSPU
12 DB burpess, 50/35#
18 DB box step ups, 24/20" @ 50/35# per hand

If you can't perform the strict HSPu then sub in ring push ups (no kipping)

Gymnastics:
A1. Strict Hollow and Arch (bar) + Kip Swing 3 x 5+3
A2. Crab Extensions 3 x 10
B1. Arch Up 3 x 15
B2. Strict L-Pull-Up+Hold 3 x 5+:10 hold last rep

Tuesday, November 26, 2019

Wednesday 191127


Warm-Up:
0:00 - 5:00 Aerobic of Choice
5:01 - 10:00 AMRAP

Strength:
A. Tall Jerk balance 4x4
B. High Hang Clean Pull under 4x4
MetCon:
40/30 cal AB
20 T2B
10 SB over the shoulder, 150/100
rest 5:00
7:00
:10 Bike sprint
:50 Easy Bike

Sunday, November 24, 2019

Tuesday 191126

Warm-Up:
0:00 - 5:00 Aerobic of Choice
5:01 - 10:00 AMRAP
10 Inch Worms w/ push-ups
10 Alt DB Press
10 DB High Pulls

Strength:
A1. Clean Grip RDL 3x6
A2. DB Alt Bench Press 3x8(16)
A3. Banded Face Pulls 3x12

MetCon:
5 rounds
3:00 row/3:00 rest

Monday 191125


Warm-Up:
0:00 - 5:00 Aerobic of Choice
5:01 - 10:00 AMRAP
10 Kips
10 Goblet Squats
10 Band Pull-Aparts

Strength:
A. Front Squat; 4x6
A2. Loaded inverted ring row; 4x6-10
MetCon:
4 rounds:
20 Pull-ups
20 Sit-ups
20 cal Bike
rest 2:00

Thursday, November 21, 2019

Friday 191122


Warm-Up:
0:00 - 5:00 Aerobic of Choice
5:01 - 10:00 AMRAP
10 Dislocates
10 OHS

Strength:
A. Overhead Squat.
OTM for 10 minutes perform 1. rep. building from an empty barbell and keep everything under 80% feel for the day

B. Front Squat.
3 reps x 8 sets @ 60-65%
rest :45 bt. efforts
keep each rep fast and aggresive

C. Weighted Negative Bar Dips
work up to a tough 5 reps


MetCon:
in front of a clock for 10:00
50/43 cal Bike
50 thrusters, 135/95
AMRAP burpees over the bar

Tuesday, November 19, 2019

Wednesday 191120

Warm-Up:
0:00 - 5:00 Aerobic of Choice
5:01 - 10:00 AMRAP
10 KB Goatbaggers
10 Goblet Squats
10 Scap Pull-Ups

Strength:
A. Tall Jerk balance; 3x4

B. High Hang Clean Pull under; 4x4
MetCon:
8:00
2.4.6.8..
cal AB
DB power snatch; 50/35# - alternating

rest 6:00

8:00
2.4.6.8...
T2B
DB S2OH, 50/35# each hand

Monday, November 18, 2019

Tuesday 191119

Warm-Up:
3 rounds
100m Straight Leg Row
10 SL KB RDL 5/side)
10 Push-ups
10 Band Pull-Aparts

Strength:
A1. Split Stance RDL 4x6/side
A2. DB Bench Press 4x8
A3. DB side lying ext. rot.
4x8/side

MetCon:
20 sets
:20 Bike Hard
:40 Bike Easy

Sunday, November 17, 2019

Monday 191118


Warm-Up:
0:00 - 5:00 Aerobic of Choice
5:01 - 10:00 AMRAP
10 Lat Box Step-Ups(5/side)
10 KBS
10 KB Stict Press(5/side)

Strength:
A1. Loaded ring row; put feet on a box/bench and put weight on midline; 4x6-10

A2 DB split stance squat; 4x6/side
MetCon:
3 Sets
3:00 on / 3:00 off
15 CTB pull ups
15 kb hang squat cleans, 55/35# per hand
max calorie row

Friday, November 15, 2019

Saturday 191116

Warm-Up:
0:00 - 5:00 easy bike
5:01 - 10:00
:30 couch stretch/side
10 pause squats
10 push-ups

Strength:
AMRAP 2:00 (3 sets)
Clean and Jerks
Rest 2:00

R1: 95/65lbs
R2: 115/75lbs
R3: 135/95lbs

MetCon:
For time:
50 Calorie Bike
40 In-Place Lunges
30 DB Box Step Overs 35/20s to 24/20"
20 Sandbag Squats/Dball 100/70lbs

Thursday, November 14, 2019

Friday 191115

Warm-Up:
Mobility
3 rounds
10/8 cal bike-row-ski
5 SA DB Press
5 Pause Goblet Squats
5 Kips

Strength:
A. Tall Jerk balance; 5x3; rest :45 bt. efforts
B. Back Squat 4x6; @ 65-70% of max
C. Weighed chin up; building for 5 reps over 4 sets

MetCon:
21-15-9-6-3 @ smooth pace 
pull ups
T2B
wall ball
cal row

Extra:
A1. False Grip High Pull Hold 3 x :10 
A2. Single Arm Ring Push Up Support Hold 3 x :15/arm
B. Kip Swing x 10 x 3

Wednesday, November 13, 2019

Thursday 191114

Warm-Up:
Athlete choice

MetCon:
40:00 smooth effort
1K bike
10 Alt Turkish Get-Ups(5/side) light
:30 Squat Hold
:30 Dead Hang

Tuesday, November 12, 2019

Wednesday 191113

Warm-Up:
0:00 - 5:00 easy bike
5:01 - 10:00
1:00 Squat Hold
10 pause squats
10 push-ups
Strength:
Build to a moderate Power Clean Single in 10:00

MetCon:
AMRAP 10:00
10 Alt Dumbell Curls
10 bench press @ 135/95

rest 6:00

21-18-15-12-9-6-3
calories on aB
double unders(x2)
Sit-ups

Monday, November 11, 2019

Tuesday 191112

Warm-Up:
3 sets (increase effort each set):
Row 1:00 
Bike 1:00
Run 1:00
THEN 3 sets of:

10 forward/back single leg swings
10 cross body single leg swings
5 inch Worms w/ push ups

MetCon:
15 sets
500m row*
Rest 1:00

*sub 400m run for row

Sunday, November 10, 2019

Monday 191111


Warm-Up:
0:00 - 5:00 easy bike
5:01 - 10:00
:30 couch stretch/side
10 pause squats
10 push-ups

Strength:
Barbell front rack non alternating split stance squat
3x8/side: :$5 rest between
MetCon:
20:00 at smooth pace
10 Plank Shoulder taps
15/12 cal bike
20 walking lunge steps
7 russain kb swings (heavy)

Saturday 200321

Warm-Up: 0-5 2:00 Aerobic of Choice 20 Push-Ups 20 Air Squats 20 Plank Shoulder Taps Strength: 12-24 Front Squat In 12:00 establish a 3RM, ...