Tuesday, December 31, 2019

Wednesday 200101

Warm-Up:
Athlete Choice

Strength:
A. Bottoms up FS.

3x3 @ 60% 

MetCon:
5 sets
2:00 on/ 2:00
15 kipping HSPU
15 T2B
AMRAP double kb russain swing, 35/24# per hand

Monday, December 30, 2019

Tuesday 191231

Warm-Up:
Athlete Choice

Strength:
Clean + Jerk + Clean:
1+1+1 60%, 70% 80%(2) 85% (2)
rest as needed

MetCon:
6 sets
20 cal row 
10 burpees over the erg
15 double unders
rest 2:00

Sunday, December 29, 2019

Monday 191230

Warm-Up:
Athlete Choice

Strength:
Snatch:
70% for 3 singles
80% for 2 singles
85% for 1 single
75% for 3 singles
85% for 2 singles
90% for 1 single
rest 2:00 bt sets

MetCon:
For Time:

75 KBS 53/35
50 squat cleans @ 95/65
25 step down box jumps, 24/20"

rest 5:00

50 KBS 70/53 25
front squats @ 135/95 
15 step down box jumps, 30/24"

Friday, December 27, 2019

Saturday 191228

Warm-Up:
0:00 - 5:00 Aerobic
5:01 - 10:00 Empty Bar C&J WU

Strength:
A. Power Clean.
1x3(singles) 60, 70\
2 x (75x3, 80x2)

B. Barbell bent over row; 3x8-10

MetCon:
E4MOM 20:00 (5 sets)
15/10 Calorie Bike
10 Ball Slams
100' SB carry, heavy

Friday 191227

Warm-Up:
Athlete Choice
Strength:
A. Overhead Squat.
1 rep OTM for 8 minutes building from an empty barbell
B. Clean lift off.
100% of clean; 2x3

MetCon:
3 rounds for time: 
Run 400 meters
21 sumo deadlift high pulls, 95/65
12 strict HSPU

Sunday, December 22, 2019

Monday 191223

Warm-Up:
Warm-Up:
0:00 - 5:00 Aerobic
5:01-10:00 AMRAP
10 Dislocates
10 OHS
5 Inch Warms w/ Push-Ups


MetCon:
50-40-30-20-10
DUs
Sit-Ups
DBall Over the shoulder(5-4-3-2-1)

Strength:
Athlete Choice - work on a weakness for 15:00

Saturday, December 21, 2019

Saturday 191221

Warm-Up:
0:00 - 5:00 Easy Aerobic
5:01 - 10:00
10 Inchworms
10 Single Leg RDL (each) no weight
10 Banded Stance Good Mornings

Strength:
A. Hang Power Clean 5 x 3; :60 rest; 70% 

MetCon:
2 sets (rest 5:00 between sets):

2 rounds
24 RKBS, 55/35
18 KHSPU
12 T2B
6 DB Box Step Overs 

Tuesday, December 17, 2019

Wednesday 191218


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

Strength:
On a 15:00 Clock, build to a moderate - tough clean and jerk
MetCon:
E5MOM 20:00 for 4 rounds
15 Power cleans, 95/65
10 barbell facing burpees
5 thrusters, 95/65

Monday, December 16, 2019

Tuesday 191217

Warm-Up:
"0:00-5:00 Bike - increase pace every 1:00
5:01-10:00
AMRAP
5 inchworms with push-up
5 strict SA KB/DB Press/arm
5 SL KB/DB RDL/leg

Strength:
A1. Single arm Ring Row.
4x8/side
A2. Seated DB Arnold press.
4x10

MetCon:
5 rounds; 1:00 each; 1:00 rest bet rounds

Row Calories
Box Jumps (24/20)
Hang DB Snatches

Sunday, December 15, 2019

Monday 191216

Warm-Up:
0:00 - 5:00 Aerobic
5:01-10:00 AMRAP
10 Dislocates
10 Goblet Squats
10 Kips

Strength:
A. Front Squat.
3x4 @ 70% of max

MetCon:
AMRAP 20:00
8 pull ups
8 weighted double unders
8 T2B
8 cal AB

+1 rep/round

Friday, December 13, 2019

Saturday 191214


Warm-Up:
0:00 - 5:00 Aerobic
5:01-10:00 AMRAP
10 Banded Good Mornings
10 SL RDL (5/side)
10 RKBS

MetCon:
100 cal Bike
100 cal row
25 sandbag/dball to shoulder
200m farmers carry, 50/35# in each hand

Strength(optional):
A. Deadlift 4x4 at 70-75%

Thursday, December 12, 2019

Friday 191213


Warm-Up:
0:00 - 5:00 Aerobic
5:01-10:00 AMRAP
10 Dislocates
10 OHS
5 Inch Warms w/ Push-Ups

Strength:
A Clean:
1x3 60, 65, 70, 75
2 x 3 singles at 80

B. Slow Snatch; 3 sec. lift to knee then snatch; working around 70-75% today for 10 total lifts

C. Bottoms up FS 65% 3x4

MetCon:
21-15-9-21
DB push jerk, 50/35#
CTB pull-ups
Gymnastics:
A. Skin the cat 3x2
B1. Seal Drag 3x20m
B2. Straddle Ups 3x15

Tuesday, December 10, 2019

Wednesday 191211


Warm-Up:
0:00 - 5:00 Aerobic
5:01-10:00 AMRAP
Empty Bar C&J Warm-Up

Strength:
A. Tall Jerk balance; 4x4;  build from last week
B. High Hang Clean Pull under; 4x4; build from last week
MetCon:
AMRAP 6:00
6 DB DL, 50/35# per hand
9 DB power snatch; 50/35#
12 cal ski erg

rest 6:00

AMRAP 6:00
6 burpee box jump overs, 24/20"
9 wall balls, 20/14#
12 Hang Power cleans, 95/65

Monday, December 9, 2019

Tuesday 191210

Warm-Up:
0:00-5:00 Bike - increase pace every 1:00
5:01-10:00
AMRAP
5 inchworms with push-up
5 strict SA KB/DB Press/arm
5 SL KB/DB RDL/leg

Strength:
A1.  Snatch Grip RDL w/ :01 pause; 4x8; 70-70%
A2. DB/KB Strict Press w: :02 pause OH; 4x4

MetCon:

AMRAP 15:00

10 KBS 53/35
10 TTB
10 Cal Bike

* + 1 Rep/round

Sunday, December 8, 2019

Monday 191209


Warm-Up:
0:00 - 5:00 Aerobic
5:01-10:00 AMRAP
10 Dislocates
10 Goblet Squats
10 Kips

Strength:
A. Back Squat; 3x4 @ 70% of max
B. KB alternating pendlay row; 3x10/side

MetCon:
2 sets:
3 rounds
5 Power Snatch 95/65
10 BFB
:30 DBL KB OH Hold
rest 5:00 between sets

Friday, December 6, 2019

Saturday 191207


Warm-Up:
0:00 - 5:00 Aerobic
5:01-10:00 AMRAP
10 Banded Good Mornings
10 Planked Shoulder Taps
10 RKBS

Strength:
A. Hang Power Clean 4x5 reps/ rest :60; @70-75% of max

MetCon:
30:00 smooth and easy
1K Bike
10 burpee box jumps, 24/20"
75 DUs
10 KB Deadlifts, 70/55# per hand
8/6 wall walks

Thursday, December 5, 2019

Friday 191206

Warm-Up:
0:00 - 5:00 Aerobic
5:01-10:00 AMRAP 
10 Banded Good Mornings 
2 Wall Walks 
10 RKBS
Strength:
A. Clean.
60x3
65x3
70x3 (2)
75x3 (2)

B. BTN Snatch grip push press.
3x3; hold each rep OH for 1-2 sec.

C. Barbell back rack Bulgarian split squat.
4x6/side


MetCon:
1K row
50 thusters, 45/35#$
30 CTB pull ups
rest 5:00
30 CTB pull ups
50 thrusters, 45/35#
1K row
Gymnastics
A1. Strict Hollow and Arch (bar) + Kip Swing x 5+5 x 3
A2. Crab Extensions x 10 x 3
B1. Seal Drag x 20m x 3 sets
B2. Hanging L-sit x max hold x 3 sets

Tuesday, December 3, 2019

Wednesday 191204

Warm-Up:
0:00 - 5:00 Aerobic
5:01-10:00 AMRAP
10 Banded Good Mornings
2 Wall Walks
10 RKBS

Strength:
A. Tall Jerk balance, 3x4
B. High Hang Clean Pull under, 4x4
MetCon:
8:00
4 S KB Press
6 DBL RKBS, 55/35# per hand
8 Jump Squats

rest 4:00

8:00
8 KB push press, 55/35# per hand
12 lunge jumps (alternating)
16 Sit-ups

Monday, December 2, 2019

Tuesday 191203


Warm-Up:
0:00 - 5:00 Aerobic
5:01-10:00 AMRAP
10 Banded Pull-Aparts
2 Wall Walks
10 RKBS

Strength:
A. Bench Press 4x8

MetCon:
E8MOM 24:00 (3 rounds)
1K Bike
500m row
Max Ball Slams (light) to 6:00 mark

Sunday, December 1, 2019

Monday 191202


Warm-Up:
0:00 - 5:00 Aerobic 5:01-10:00 AMRAP
10 Dislocates
10 OHS
5 Inch Warms w/ Push-Ups

Strength:
A. Front Squat work up to a tough 6 reps in 12:00

MetCon:
2 sets
15-13-11
cal row
6-5-4
SB/Dball OTS
rest 3:00

Extra (Optional):
KB alternating pendlay row.
3x8/side

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, ...