Friday, February 28, 2020

Saturday 200229

Warm-Up: 0-6
800m Row/1600 Bike
30 Push Ups

Strength: 13-23
Bench Press
E2MOM 10:00
Complete 5 heavy reps

MetCon: 33-46
3 Rounds
AMRAP 3:00/2:00 Rest
Row 200m
16 Wallballs 20/14 10'
8 Devils Press 50/35s
Max Distance Row

Extra: 54-60
AMRAP 6:00
15 Overhead Squats 95/65
15 HSPU

Thursday, February 27, 2020

Friday 200228

Warm-Up: 0-10
1000m Row
30 OHS w/ Empty Bar
15 Strict Pull-Ups

Strength: 20-32
Hang Squat Snatch*
12:00 to establish a 1RM
*Hang position should be just above the knee

MetCon: 50-65
3 Rounds (15:00 Cap)
30 Alt Pistols
20 Chest to Bar
10 Sandbag Over Shoulder 150/100

Extra: 82-90
For Time (8:00 Cap)
40 Box Jump Overs 24/20"
30 Burpees
20 Burpee Box Jump Overs

Tuesday, February 25, 2020

Wednesday 200226


Warm-Up: 0-5
Bike 1:00
20 Good Mornings
Bike 1:00
20 Goblet Squats

Strength: 12-22
Back Squat
Every 2:00 for 10:00
Complete a set
10-8-6-4-2

MetCon: 30-42
For Time (12:00 Cap)
800m Run/1600m Bike
then
15-12-9
Front Squat 155/105
Toes to Bar

Extra: 51-60
E3MOM 9:00
16 S-Arm Seated DB Press w/ :02 negative (8/side)
12 Banded Good Morning
10 Ring Rows :03 negative

Monday, February 24, 2020

Tuesday 200225

Warm-Up: 0-6
2 Rounds
400m Row/800m Bike
20 Russian KB Swings
20 Wallballs

Strength: 12-22
5 rounds
Every 2:30
100' Sandbag Carry
10 Barbell Bent Over Row*
*Focus on quality over weight

MetCon: 32-41
4 rounds
AMRAP 1:30/1:00 Rest
12/8 Calorie Bike
Max Rep Squat Snatch 135/95

Extra: 50-60
2 Rounds (10:00 Cap)
90 DUs/SUs
30 Hang DB Snatch 50/35
10 Pull-Ups/Bar Muscle Ups
*Switch arms anytime

Sunday, February 23, 2020

Monday 200224

Warm-Up: 0-5
3 Rounds
15 Calorie Row
30 DUs/SUs

Strength: 13-25
Shoulder to Overhead from the floor
4:00 for max reps @ 70%
4:00 for max reps @ 75%
4:00 to establish 1RM
No rest between the 4:00 rounds.

MetCon: 34-46
For Time (12:00 cap)
30 Deadlift 185/135
30 HR Push-Ups
20 Deadlift 225/165
20 HR Push-Ups
10 Deadlift 275/195
10 HR Push-Ups

Extra: 52-58
For Time: (6:00 cap)
10-8-6-4-2
Ring Dip
Ring Row

Friday, February 21, 2020

Saturday 200222

Warm-Up: 0-10
4 Rounds
10 Cossak Squats (5/leg)
25' HS Walk
25' Lunge Steps

Strength: 22-37
Squat Clean
In 15:00 complete the following
3x3 @ 70%+ 1RM
2x2 @ 80%+ 1RM
2x1 @ 90%+ 1RM

MetCon: 53-68
4 Rounds (15:00 Cap)
400m Row
8 Hang Squat Clean 135/95
4 Rope Climbs

Extra: 82-90
For Time (8:00 Cap)
100' HS Walk
100m Sandbag Carry 150/100lbs
100' HS Walk

Thursday, February 20, 2020

Friday 200221

Warm-Up: 0-10
3 Rounds
500m Row
12 KB Taters
12 Strict Pull-Ups

Strength: 20-30
Deadlift
10:00 to establish a 10RM

MetCon: 45-70
AMRAP 25:00
Run 400m
10 Unbroken Shoulder to OH*
15 Lateral Bar Burpees
*You choose the weight

Extra: 83-90
For Time
50' DBL DB Lunge Steps (25' out and back)
12 Bar Muscle Ups
50' DB Lunge Steps
9 Bar Muscle Ups
50' DB Lunge Steps
6 Bar Muscle Ups
7 Min Cap

Tuesday, February 18, 2020

Wednesday 200219

Warm-Up: 0-6
2 rounds
1:00 Bike
1:00 Jump Rope
1:00 Air Squats

Strength:
EMOM until failure
20 DUs/20 SUs
1 Thruster 95/65
Increase weight each round
10:00 Cap

MetCon: 34-45
AMRAP 11:00
33 Wallballs 20/14
11 Power Clean 135/95

Extra: 53-60
For time: (7:00 Cap)
60 Double Unders
50 Sit Ups
40 Pull-Ups/Ring Rows

Monday, February 17, 2020

Tuesday 200218


Warm-Up: 0-6
200m Run
20 S-Arm DB Snatch
200m Run
20 S-Arm OHS

Strength: 14-27
Squat Snatch
8:00 to establish a 1RM
Rest 2:00
AMRAP 3:00
Max reps at 70%

MetCon: 33-45
AMRAP 12:00
12/7 Calorie Bike
5 Power Snatch 95/65
5 Overhead Squat 95/65
12/10/10, 12/15/15, 12/20/20, etc..

Extra: 54-60
Every 1:30 for 6:00
15 Box Jump Overs 24/20
1 Max Set HSPU

Sunday, February 16, 2020

Monday 200217

Warm-Up: 0-6
AMRAP 6:00
250m Row
12 Alt Weighted Box Step Ups

Strength: 12-24
Back Squat
In 6:00 hit a heavy set of 5
In 4:00 hit a heavy set of 3
In 2:00 hit a heavy single

MetCon: 33-49
E4MOM 16:00 (4 sets)
30 Alt Box Step-Up/Pistols
20 Toes to Bar
20 DB Snatch 50/35

Into
8:00 Easy row/bike/run

Friday, February 14, 2020

Saturday 200214


Warm-Up: 0-6
20 Goblet Squats
20 Kipping Pull-Ups
Row steady for the remaining time

Strength: 13-22
E3MOM 9:00 (3 sets)
Back Squat 7 reps
MetCon: 32-42
AMRAP 10
3.6.9.12...
Handstand Push Up
Thrusters 75/55

Extra: 52-60
AMRAP 8:00
Max Distance Row
EMOM including start - 5 Burpees

Thursday, February 13, 2020

Friday 200214

Warm Up: 0-10
5:00 Ski/Row
20 Good Mornings w/ empty bar
20 V-Ups

Strength: 25-55
E2MOM for 30 Minutes
10 Heavy Barbell Glute Bridge
10 Barbell Row w/ :02 Negative
10 Strict Toes to Bar

MetCon: 70-90
For Completion (20:00 Cap)
2:00 Bike for Calories
20 Front Squat 155/105
2:00 Bike for Calories
20 Hang Power Cleans 155/105
2:00 Bike for Calories
10 Front Squat 205/135
2:00 Bike for Calories
10 Hang Power Cleans 205/135
2:00 Bike for Calories

Tuesday, February 11, 2020

Wednesday 200212


Warm-Up: 0-6
AMRAP 7:00
100m row
8 Push Ups
8 Walking Lunges

Strength: 14-24
Snatch
in 10:00 Establish a 2RM (T&G)

MetCon: 34-54
AMRAP 10:00
35 Power Snatch 75/55
25 Bar Facing Burpees
15 Pull Ups/Ring Rows/BMUs
into
10:00 easy aerobic of choice

Monday, February 10, 2020

Tuesday 200211

Warm-Up: 0-6
Row 500m
30 Alt S-Arm DB Snatch
100 DUs/SUs

Strength: 12-22
E2MOM 10:00 (5 Sets)
Deadlift 5 Reps

MetCon: 30-46
8 Rounds (16:00 Cap)
100m row
10 Russian KBSs 70/53
30 DUs/SUs
:30 Rest between rounds

Extra: 50-56
Max Pull-Ups/Ring Rows
*every break, 12 planked shoulder taps

Sunday, February 9, 2020

Monday 200210


Warm-Up: 0-6
1k Bike
30 Band Pull Aparts
30 Wallballs

MetCon: 15-35
AMRAP 20:00
Bike 4000/3200m
60 Wallballs 20/14

In remaining time, climb the ladder
10 Shoulder to OH 95/65 (from the rack)
increase weight by 20/10 each set

Extra: 40-55
EMOM for 15 Minutes
4 Tall Box Jumps
8 Seated DB Press (controlled negative)
12 Toes to Bar

Friday, February 7, 2020

Saturday 200208


Warm-Up:  0-6
400m Run
30 Steady Goblet Squats
400m Run


Strength: 14-22
Back Squat
8:00 to establish a 2RM

MetCon: 30-45
3 rounds: 15:00 Cap
500m Row
20 DB Box Step Ups 24/20"
20 DB Snatch 50/35

Finisher: 52-60
10-8-6-4-2
Body Weight Bench Press
Strict Pull Ups (weighted?)

Thursday, February 6, 2020

Friday 200207

Warm Up Min 0-10
5:00 Row
15 Air Squats
15 Kipping HSPU
15 KB Taters

Strength: 16-36
Clean & Jerk (any style)
12:00 to establish a 1RM
Rest 4:00
AMRAP 4
Max Reps @ 80% 1RM

MetCon: 45-57
AMRAP 12
50' HS Walk/3 Wall Walks
15 Thrusters 95/65
Rest :30

Finisher: 71-90
AMRAP 9:00
2:00 Max Rep Strict HSPU
2:00 Max Reps Sandbag Over Shoulder 150/100
1:30 Strict HSPU
1:30 Sandbag Over Shoulder
1:00 Strict HSPU
1:00 Sandbag Over Shoulder

Tuesday, February 4, 2020

Wednesday 200205


Warm-Up: 0-6
400m Row/800m Bike
15 Alt Box Step Ups
15 Lunge Steps
15 V-Ups

Strength: 12-22
Back Rack Lunge
In 10:00 complete
3x16 (8/side)

MetCon: 30-42
For Time (12:00 Cap)
20 Toes to Bar
10 Deadlift 225/155
16 Toes to Bar
10 Deadlift
12 Toes to Bar
10 Deadlift
8 Toes to Bar
10 Deadlift
4 Toes to Bar
10 Deadlift

Finisher: 50-56
E2MOM 6:00
10 Burpees to 12" Target
1 Max Set of T&G Squat Cleans
R1-115/85
R2-135/95
R3-155/105

Monday, February 3, 2020

Tuesday 200204

Warm-Up: 0-6
3:00 on bike
30 Wall Balls
Max Strict Pull Ups/Ring Rows

Strength: 14-22
Front Squats
EMOM for 8:00
1 Rep with :02 pause, Build across sets; 70%+

MetCOn: 30-44
AMRAP 14:00
12 Air Squats
10 Shoulder to OH 115/75
8 Chest to Bar/Pull-Ups/Ring Rows

Finisher: 50-56
For Time(6:00 cap)
225m Row
75 Double Unders
25 Bar Muscle Ups

*practice after the row if you do not have DUs, practice after the DUs if you do not have BMUs

Sunday, February 2, 2020

Monday 200203

Warm Up: Min 0-5
2/1.5k Bike
20 OHS 45/35

Strength: 12-27
Power Snatch + OHS
In 8:00 establish a 1RM
rest 2:00
EMOM for 5:00
1 Power Snatch + 1 OHS
1+2, 1+3, 1+4, 1+5
Heavy, no fails

MetCon: 37-47
AMRAP 10:00
20 Power Snatch 75/55lbs
20 Push Ups
20 Sit Ups

Finisher: 55-60
AMRAP 5:00
30/18 Calorie Bike/Row
Max Wallballs 20/14 in remaining time

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, ...