Friday, January 31, 2020

Saturday 200201

Warm-Up: 0-8
Bike 1600m
20 DB Snatch
20 Alt DB Box Step Ups

Strength: 18-31
Deadlift
Every 2:00 for 6:00
3 Heavy Reps
Every :90 for 4:00
2 Heavy Reps
Every 1:00 for 3:00
1 Heavy Rep

MetCon:
3 Rounds (20:00 Cap)
150 Double Unders
100' DB Walking Lunge Steps 50/35s
20 Alt S-Arm DB Thrusters 50/35s
Rest 2:00

Thursday, January 30, 2020

Friday 200131


Warm-Up: 0-10
5:00 Steady Bike
20 Air Squats
20 S-Leg KB Deadlift (10/side)
10 Goblet Squats w/ :02 pause

Strength: 20-30
Back Squat
For Time (10:00 Cap)
Complete 40 Reps at 70% 1RM
Rack and unrack anytime

MetCon: 40-52
AMRAP 12:00
10 Power Cleans 155/105
15 HSPU

Extra: 64-70
For time, All in a vest 20/14 (6:00 Cap):
50 Air Squats
400m Run
50 Air Squats


Tuesday, January 28, 2020

Wednesday 200129

Warm-Up:  0-8
1:00 Slow Row
1:00 Slow Air Squats
1:00 Medium Row
1:00 DBL KB Russian Swings
1:00 Fast Row
1:00 DBL KB Front Squats
2:00 Slow Row

Strength: 16-30
Touch and Go Squat Cleans
E2MOM 14:00 (7 sets)
3 Reps @ 75%+

MetCon:  40-54
For Time (14:00 Cap)
50 Burpees
into
10-1
Box Jump Over 24/20"
Hang Squat Snatch 95/65

Monday, January 27, 2020

Tuesday 200128


Warm-Up: 0-10
4 Rounds
10 Good Mornings w/ Empty Bar
10 Sit-Ups
Run 200m

Strength: 20-32
Bench Press
E3MOM 12:00 (4 sets)
10 UB Reps
Increase load if possible

MetCon: 40-45
E5MOM 15:00 (3 Sets)
Row 500/400m
12 Sandbag Cleans 150/100

Sunday, January 26, 2020

Monday 200127

Warm-Up: 0-8
Bike 800m
Row 500m
25 KB Taters

Strength: 20-32
Front Squat
E3MOM 12:00 (4sets)
3-2-1 @ 80%+ 1RM

Metcon: 40- 55
3 Rounds (15:00 Cap)
30 Goblet Squats 50/35
15 Shoulder to OH

R1-95/65
R2-115/80
R3-135/95

Friday, January 24, 2020

Saturday 200125



Warm-Up:
Min 0-8
50/30 Calorie Bike
20 OHS 45/35
15 Horizontal Ring Row


Strength:
Get Powerful Min 20-32
Snatch
5:00 to complete 10 reps at 75%
4:00 to complete 4 reps at 85%
3:00 to complete 2 reps at 90%


MetCon:
Get Fit Min 50-67
4 Rounds
20/12 Calorie Bike
7 Squat Clean Thrusters (Heavy)
Rest 3:00
17 Minute Cap

Thursday, January 23, 2020

Friday 200124


Warm-Up: 0-10:00
3 Rounds
10 Burpees
20 Lunge Steps w/ twist
20 Band Pull-a-parts

Strength: 15:00-31:00
4 Rounds - 1:00 on 3:00 off
Barbell Front Rack Lunges
Max WL Steps, increasing weight each set

MetCon: 38:00-62:00
4 sets 
AMRAP 4:00/Rest 2:00
20 S-DB Box Step Ups 50/35
30 DB Snatch 50/35
Max Rep Rope Climbs in remaining time

Extra: 72:00-80:00
E2MOM for 8:00(4 sets)
12 Strict HSPU
Max Calories on Ski Erg in remaining time

Tuesday, January 21, 2020

Wednesday 200122

Warm-Up: 0-6:00
3:00 on Bike
1:00 of Kang Squats 45/35
1:00 Strict Pull Ups/Ring Rows
1:00 Double Unders

Strength: 16:00-28:00
Back Squat
in 12:00 build to a heavy single AND complete 2 Singles at 90%+ of your heaviest lift

MetCon: 34:00-58:00
E2MOM 24:00 (3 sets each)
1- 10 Single Leg KB DL/side
2- 12 Arnold Press w/ :03 negative
3- 15 Good Mornings w/ Empty/Light Barball
4- 10-12 Push-Ups w/ :03 negative

Monday, January 20, 2020

Tuesday 200121


Warm-Up: 0-8:00
3 Rounds
Run 200m
10 Squat Clean Thrusters 45/35

Strength: 20-36:00
3 sets
AMRAP 4 :00
Power Clean + Front Squat + Jerk
Rest 2:00

Max Reps at 70%/75%/80%

MetCon: 46:00-54:00
For Time (8:00 Cap)
40 Burpees
50 Wallballs 20/14lbs
60 Power Snatch 75/55lbs

Sunday, January 19, 2020

Monday 200120

Warm-Up: 0:00-8:00
2 Rounds
Row 400m
15 Russian Swings
:20 HS Hold
then
Deadlift warm-up to working weight

Strength: 20:00-30:00
Deadlift
2 Rep every :30 for 10 Minutes

MetCon: 36:00 - 56:00
AMRAP 20:00
10 Devils Press 50/35s
15/12 Calorie Bike
20 Kettlebell Swings

Friday, January 17, 2020

Saturday 200118


Warm-Up: Min 0-8
AMRAP 8:00
10 Goblet Squats
15 Calorie Row
30 Double Unders

Strength: Min 22-40
Front Squat E3MOM (6 Sets)
3 Front Squat at 80% 1RM
6 Wt Zombie Sit-Ups

MetCon: Min 55-69
For Time (14:00 Cap)
40/24 Calories on AAB
30 GHD Sit Ups
20 Back Squat 225/155
30 GHD Sit Ups
40/24 Calories on AAB

Extra: Min 80-90
For Time (10:00 Cap)
30 Bench Press 155/105
30 Ring Dips
30 HSPU
30 Push-Ups

Thursday, January 16, 2020

Friday 200117


Warm-Up: Min 0-8
2 Rounds
20 Calorie Bike
5 Power Snatch 45/35
5 OHS
5 Hang Squat Snatch

Strength: Min 21-36
EMOM for 15:00
1 Squat Snatch + 1 Hang Squat Snatch
Build across sets

MetCon: Min 52-67
E3MOM 15:00
200m Row
7 T&G Squat Snatch*
*Weight can change as needed to complete UB

Extra: Min 80-90
AMRAP 10:00
10 Calorie Ski
2-2-2 Unbroken Chest to Bar
10 Calorie Ski
4-4-4 Unbroken Chest to Bar
10 Calorie Ski
6-6-6 Unbroken Chest to Bar
Etc...

Tuesday, January 14, 2020

Wednesday 200115

Warm-Up: Min 0:00-8:00
2 Rounds
20 KB/DB Hang Snatch
200m Row
3 wall walks

Strength: Min 12:00-35:00
Push Press
A. 10 Min to Build to Heavy Double
Rest 3 Min
B. Then 1 Rep (at A weight) every :60 for 10:00

MetCon: Min 40:00-56:00
E4MOM 16:00
15 Deadlift 225/155
15/12 Calorie Row
15 Lateral Burpees Over Barbell

Monday, January 13, 2020

Tuesday 200114

Warm-Up: Min 0:00-8:00
4 Rounds
500m Bike
12 KB "Taters"

Strength: Min 20:00-32:00
Back Squat (12 Min Cap)
For Time:
20 Reps at 60% 1RM
15 Reps at 70% 1RM
10 Reps at 80% 1RM
Rack and Unrack anytime

MetCon: 40:00-50:00
AMRAP 10:00 
20 Push-Press 95/65
20 OHS 95/65
20 Box Jump Overs 24/20"

Sunday, January 12, 2020

Monday 200113

Warm-Up: Min 0:00-6:00
25 Wallballs
25 Calorie Bike
25 V-Ups

Strength: Min 15:00-33:00
Squat Clean
1 Rep every :30 for 5:00 (80%)
1 Rep every :45 for 6:00 (70%)
1 Rep every :60 for 7:00 (80%)

MetCon: 40:00-55:00
3 Rounds
800m Bike
25 Thrusters 95/65
25 Toes to Bar

Friday, January 10, 2020

Saturday 200111


Warm-Up: 0:00-8:00
3 Rounds
200m Row
12 S-Arm DB OH Lunge Steps (6/side)
12 Alt DB Snatch

Strength: 22:00-37:00
Every 3 Min for 15 Min
3 Shoulder to OH
10 SA OH-WL Reps (5/leg and 5/arm) AHAP

MetCon: 55:00-63:00
AMRAP 8:00
40 Alternating Pistols/Goblet Squats 53/35
30 Power Snatch 135/95
20 Muscle Ups

Extra: 80:00-90:00
2 Rounds
20/12 Calories on Bike
100' Sandbag/Dball Carry 150/100
10 Burpee Box Jump Overs 30/24"
Rest 2:00
10:00 Cap

Thursday, January 9, 2020

Friday 200110


Warm-Up: 0:00-8:00
3:00 Bike
30 Cossack Squats
10-20 Strict Pull Ups

Strength: 20:00-40:00
E4MOM:
Front Squat
15-12-9-6-3
As heavy as possible without fail

MetCon: 52:00-78:00
4 sets 
1000m Row
Rest 2:00
Match exact efforts
:60 Plank during "rest" if you are :03 +/-

Extra: 85:00-90:00
AMRAP 5:00
400m Run
Max Rep Rope Climbs in the remaining time

Wednesday, January 8, 2020

Wednesday 200108


Warm-Up: 0:00-6:00
20 Air Squats
2 Wall Walks
20 OHS 45/35
20 Push-Ups

Strength: 15:00 - 30:00
In 15 Min Complete:
8 Squat Snatch 70%
6 Squat Snatch 75%
4 Squat Snatch 80%
Then in remaining time build to 1RM

MetCon: 40:00 - 55:00
EMOM 15:00
1 - 8 DB Bench Press w/ :03 negative
2 - 12 KB Deficit Reverse Lunge 6" (6/side)
3 - :45 Plank Hold

Monday, January 6, 2020

Tuesday 200107


Warm-Up: 0-7:00
AMRAP 7:00
1000m Row
30 Russian KB Swings
Alternating Box Step Ups w/ KB in remaining time

Strength: 14:00 - 34:00
Deadlift
10:00 Min to Build to Heavy T&G Triple
then in 10:00 complete 3x3 at 90% of Triple

MetCon: 44:00 - 56:00
3 Rounds
1:00 Max Rep Double KB Snatch 35/26
1:00 Max Rep Burpees to 6" Target
1:00 Max Rep HSPU/L-Sit Press
1:00 Rest

Sunday, January 5, 2020

Monday 200106

Warm-Up:  0-8:00
3 Rounds
400m Bike
10 Double KB Front Squats
5 Box Jumps (increase height each round)

Strength: 13:00 - 28:00
Back Squat E3MOM 15:00 (5 sets)
Perform 5 Heavy Reps (80-90%)

MetCon: 35:00 - 50:00
AMRAP 15:00
10-8-6-4-2
Power Clean & Jerk (70-80%)
Bar Facing Burpees
10/8 Bike Calories 
Max BBFBs in the remaining time

Extra: 54:00 - 60:00 (Optional)
AMRAP 6:00
10 Push Ups
25 Double Unders

Friday, January 3, 2020

Saturday 200104

Warm-Up:
5:00 Aerobic
Then,
10 SA Hang DB Snatch (each)
:20 Top & Bottom of the Push-Up Hold
10 Push-Ups
10 Band Pull Aparts
10 Good Mornings

Strength:
A.1  Bench Press 3x10
A2. Dumbell Bicep Curls 3x10
rest 2:00

MetCon:
40/35 Calorie Row
40 Hang Power Snatches (115/75)
20/15 Calorie Row
20 Power Snatches (135/95)

Thursday, January 2, 2020

Friday 200103

Warm-Up:
Athlete Choice

Strength:
A. FS + Jerk

60x2+1 70x2+1 80x2+1 (3) 80-85 x1+1(3) % is off C&J
B. Clean lift off; 110% of clean; 2x3 lift the barbell just to knee and hold for 1 second then do a controlled lower back down.
MetCon:
For time:
3 rounds
21/16 cal AB 
2/1 LL rope climbs 
20 DB box step ups, 50/35# DB 

into 

3 rounds
21/16 cal AB 
3/2 rope climbs w/ legs 
20 DB walkign lunge steps, 50/35# in front rack

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, ...