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

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

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"

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

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 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 

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

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

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

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%

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

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

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

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

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

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

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

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

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