Friday, March 20, 2020

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, 2RM, and 1RM

MetCon: 32-46
For Time:
1500m Row/3k Bike/1200m Run
20 Squat Cleans 205/145
50 HR Push-Ups
At-Home:
For time:
3 rounds
400m run
25 Air Squats
25 HR Push-Ups

Wednesday, March 18, 2020

Friday 200320

Warm Up: 0-5
30/25 Calorie Row
30 Box Jumps w/ step down
20 KB Swings

Strength: 13-23
Power Clean
EMOM 10
2 Reps AHAP
build across sets

MetCon: 32-44

3 Rounds
20 Deadlift 155/105
10 Bar Facing Burpees
10 Shoulder to OH 155/105
10 Bar Facing Burpees
At-Home:
Death By Burpee:
1 - 1 burpee
2 - 2 burpees
3 - 3 burpees
...continue until you cannot complete the burpees within the minute
rest 5:00
then
EMOM 10:00
Burpees -4 of the most burpees completed

Thursday 200319

AMRAP 15:00

15 Hand-Release Pushups
18 Bent over Backpack Rows
21 Glute Bridges

Tuesday, March 17, 2020

Wednesday 200318

Warm-Up: 0-5
800/600m Row
20 Kang Squats w/ Empty Bar

Strength: 12-24
Back Squat
E3MOM 12:00
Complete 10 Reps
increase weight across sets

MetCon: 30-40
AMRAP 10:00
30 Double Unders
15 Power Snatch 75/55lbs

Extra: 48-56
AMRAP 8:00
Max Rep Front Squats 135/95
Every break complete
9/6 Calories on Bike & 12 Push Ups
Score is Front Squats completed

At-Home Option:
5 Rounds for Time
10 Push-Ups
15 Sit-Ups
20 Air Squats

Monday, March 16, 2020

Tuesday 200317

Warm-Up:  0-5
400m Run
50' Duck Walk
50' Butt Kicks
50' High Knees
20 Empty Bar OHS

Strength: 15-25
EMOM 8:00
1 Snatch + 1 OHS
Build to heavy complex

MetCon: 33-43
AMRAP 10:00
Run 200m
rest :30

At-Home Option:
For time:
5 rounds

20 Burpees
20 Alt Lunge Steps
20 Hand Release Push-Ups

Sunday, March 15, 2020

Monday 200316


Warm-Up: 0-5
2:00 Bike
20 Jumping Alt Lunges
30 Single Arm KB Swings (15/side)
Bike remaining time

Strength: 13-23
Power Clean + 8 Lunge Steps (4/side)
Every 2:00 for 10:00

MetCon: 30-45
For Time (25:00 Cap)
50 Wallballs 20/14 10'
then
3 rounds:
12 Toes to Bar
10 Power Cleans 165/115
then
50 Wallballs

Extra: 50-57
3 Rounds
25/20 Calorie Row
20 Box Jump Overs 24/20"
7 Min Cap

At-Home Option:
3 Rounds:
800m Run
50 Sit-Ups
50 Air Squats

Friday, March 13, 2020

Saturday 200314

Warm-Up: 0-8
400m Run
20 Good Mornings 45/35
20 Reverse Lunges
500m Row

Strength: 20-35
Deadlift
In 15:00 complete
10-8-6-4-2
Increase weight across sets

MetCon: 50-70
10 Rounds (20:00 Cap)
3 Muscle Ups
5 Thrusters 135/95
50' Sandbag Carry 150/100
(25' out and back)

Extra: 84-90
15-10-5
HSPU
Devils Press 50/35s

Thursday, March 12, 2020

Friday 200313


Warm-Up: 0-5
20 Wallballs
:30 HS Hold
20 Wallballs
3 Wall Walks
Bike remainder of time

Strength: 14-21
Clean and Jerk
EMOM 7:00
2 Reps, Build across sets, drop and reset

MetCon: 30-42
3 Rounds(12:00 Cap)
15 Bar Facing Burpees
12 HSPU
9 Squat Snatch 135/95

Extra: 52-60
For Time(8:00 Cap):
20/12 Calories on Bike
40 Air Squats
20/12 Calories on Bike
40 Alternating DB Snatch 50/35

Tuesday, March 10, 2020

Wednesday 200311

Warm-Up: 0-5
500m/400m Row
20 OHS 45/35
15 Strict Pull Ups

Strength: 13-28

Overhead Squat
10:00 to establish a 1RM

rest 2:00

AMRAP 3:00
Reps @75% 1RM

Use a Rack or Snatch the weight

MetCon: 37-48
For Time(11:00 Cap):

27-21-15-9
Row for Calories
DB Thruster 50/35s

Extra: 50-60
Not For Time:
15-12-9-6-3

KB Goatbaggers
WT Sit-Ups

Monday, March 9, 2020

Tuesday 200310


Warm-Up: 0-6
200m Run
20m Butt Kicks
20m High Knees
20 Air Squats
20 Lunges
200m Run

Strength: 14-24
Back Squat
In 10:00 complete 4x4
Build across sets

MetCon: 34-46
3 rounds (12:00 Cap:
10 Front Squat 155/105
10 Shoulder to OH
20 CTB Pull-Ups

Extra: 50-57
For Time(7:00 Cap):
50 Push ups
400m run
50 Push ups

Sunday, March 8, 2020

Monday 200309

Warm-Up: 0-5
2 Rounds
20/15 Calorie Bike
15 Push Ups

Strength: 10-24
Bench Press
In 10:00 establish a 1RM and complete
Rest 2:00 then
1 Max set @70% 1RM

MetCon: 32-52
AMRAP 20:00
50 Double Unders
5 Sandbag/Dball Clean 150/100
200m Run
Rest 1:00

Friday, March 6, 2020

Saturday 200307

Warm-Up: 0-6
5:00 on Bike
10 Overhead Squats w/ empty bar
10 Snatch Balance
10 High Hang Snatch

Strength: 14-26
Snatch
In 5:00 establish a 3RM T&G
In 4:00 establish a 2RM T&G
In 3:00 establish a 1RM

MetCon: 36-56
For Time: 20:00 Cap
50/40 Cal Row
24 Squat Snatch 115/75
40/32 Cal Row
18 Squat Snatch
30/20 Cal Row
12 Squat Snatch

Friday 200306

Warm-Up: 0-8
500m row
20 Wallballs
50' HS Walk
20 HSPU

Strength: 15-25
Thruster + Push Press
EMOM 10
1 Thruster + 5 PP, 1+4, 1+3, 1+2, 1+1 (x6)
Increase weight every couple sets

MetCon: 34-46
For Time
12-1
Thruster 95/65
Box Jump Over 24/20""
12 Min Cap

Extra: 53-60
4 rounds
10 DBL DB Box Step Overs 50/35s 24/20""
1 Max Set of Bar Muscle Ups
:30 Rest
7 Min Cap

Tuesday, March 3, 2020

Wednesday 200304

Warm-Up: Min 0-6
1:00 Jump Rope Singles
200m Run/Row
1:00 Double Unders
200m Run/Row
1:00 Box Jumps

Strength: 14-28
Power Clean
8:00 to establish a 2RM (Drop and reset)
Rest 2:00
For Time(4:00 Min Cap):
15 Reps at 85% 2RM

MetCon: 35-45
AMRAP 10:00
8 Pull-Ups/Ring Rows
12 Hang Power Snatch 75/55
10 Bar Facing Burpees

Extra: 50-55
For Time(5:00 Cap)
Bike 500m
30 Goblet Squats 70/53
Bike 500m

Monday, March 2, 2020

Tuesday 200303

Warm-Up: 0-5
1:00 on Bike
30 Wallballs
1:00 on Bike
30 Planked Shoulder Taps

Strength: 15-27
Front Squat
E4MOM 12:00
Complete a max set
Reps @ 60%
Reps @70%
Reps @80%

MetCon: 35-45
2 Rounds (10:00 Cap)
30/18 Calories on Bike
25 Push Ups
20 Shoulder to OH 135/95

Extra: 50-57
3 Rounds(7:00 Cap)
50' DBL DB Front Rack Lunge
Max Set Strict Pull-Ups/RIng Rows

Sunday, March 1, 2020

Monday 200302


Warm-Up:  0-6
Row 500/400m
15 Good Mornings 45/35
15 Knees to Elbows
15 RDLs 45/35

Strength: 15-24
Deadlift
In 5:00 complete 3x3
in 3:00 complete 2x2
in 1:00 complete 1x1

MetCOn: 30-44
AMRAP 14:00
5 Power Cleans 165/115
3 Wall Walks
10 Wt. Sit-Ups
Rest :30

Extra: 50-57
For Time(7:00 Cap)
25-50-75-100
Unbroken Double Unders/Single Unders
Before each set complete 10 DBL KB Snatch 35/26s
If you fail to complete a set of DU unbroken, start the set over

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, ...