Strength
Deadlift
5-3-1-1-1-1-1
Metcon
6m AMRAP
4 deadlifts 275//185
10 hand release push ups
3m rest
6m AMRAP
8 Box jump overs 24/20
10 Weighted sit ups 53/35
5/16/2017
Strength
Pull-Up tabata style. 20 sec work. 10 sec rest for 4 minutes.
Metcon
21m EMOM
Alternating minutes
15 Medball Cleans 20/14
10 T2B
5 Squat Snatches 135/95
5/15/2017
Strength
Front Squat
1x5 (Warm Up)
1x3 (warm up)
5x1 (Max out)
Then
3 rds for Time
200m run
15 Hang Cleans 95/65
15 Push Press 95/65
5/12/2017
Strength/skill
Strict pull ups
3 sets of 8-14
2min rest between
Metcon
For Time
1000m Row
50 Goblet Lunges 53/35
30 Burpees
10 Muscle Ups
5/11/2017
Strength
Deadlift
12 Sets every 45 seconds
1 rep at 80%
Metcon
21-15-9
S2O 135/95
100-75-50
Double Unders
5/10/2017
Strength
Front Squat
12 sets every 45 seconds
1 rep at 80%
Strength
3-3-3-3-3-3-3-3
Hang Clean
*First 3 sets are warm up. 5 working sets.
Core
5 min
100 Flutter Kicks
75 V-Ups
50 Hollow Rocks
25 Supermans
5/9/2017
Metcon
For Time
Run 1200 Meters
Then,
12 Rounds:
4 Strict Handstand Push-ups
8 Chest to bar Pull-ups
12 Air Squats
5/8/2017
Strength
Strict Press
12 sets - every 45 sec
1 rep at 85%
Metcon
20 min AMRAP
20 power snatches 95/65
25 front squats 95/65
30 box jumps 20/14
5/5/2017
For Time
50 Kipping Pull Ups
Metcon
"Annie"
For Time
50-40-30-20-10
Double unders
Sit ups
Core
3 x 20 Weighted Oblique Dips
5/4/2017
Strength
9 min EMOM
3 Front Squats @75% of 1RM
Metcon
Karen
For Time:
150 Wallball 20/14
Skill:
4m AMRep
as many strict pull ups as possible
Strength:
9m EMOM
3 strict press at 80% of 1RM
Metcon:
Grace
30 clean and jerks for time 135/95
Deadlift
5-3-1-1-1-1-1
Metcon
6m AMRAP
4 deadlifts 275//185
10 hand release push ups
3m rest
6m AMRAP
8 Box jump overs 24/20
10 Weighted sit ups 53/35
5/16/2017
Strength
Pull-Up tabata style. 20 sec work. 10 sec rest for 4 minutes.
Metcon
21m EMOM
Alternating minutes
15 Medball Cleans 20/14
10 T2B
5 Squat Snatches 135/95
5/15/2017
Strength
Front Squat
1x5 (Warm Up)
1x3 (warm up)
5x1 (Max out)
Then
3 rds for Time
200m run
15 Hang Cleans 95/65
15 Push Press 95/65
5/12/2017
Strength/skill
Strict pull ups
3 sets of 8-14
2min rest between
Metcon
For Time
1000m Row
50 Goblet Lunges 53/35
30 Burpees
10 Muscle Ups
5/11/2017
Strength
Deadlift
12 Sets every 45 seconds
1 rep at 80%
Metcon
21-15-9
S2O 135/95
100-75-50
Double Unders
5/10/2017
Strength
Front Squat
12 sets every 45 seconds
1 rep at 80%
Strength
3-3-3-3-3-3-3-3
Hang Clean
*First 3 sets are warm up. 5 working sets.
Core
5 min
100 Flutter Kicks
75 V-Ups
50 Hollow Rocks
25 Supermans
5/9/2017
Metcon
For Time
Run 1200 Meters
Then,
12 Rounds:
4 Strict Handstand Push-ups
8 Chest to bar Pull-ups
12 Air Squats
5/8/2017
Strength
Strict Press
12 sets - every 45 sec
1 rep at 85%
Metcon
20 min AMRAP
20 power snatches 95/65
25 front squats 95/65
30 box jumps 20/14
5/5/2017
For Time
50 Kipping Pull Ups
Metcon
"Annie"
For Time
50-40-30-20-10
Double unders
Sit ups
Core
3 x 20 Weighted Oblique Dips
5/4/2017
Strength
9 min EMOM
3 Front Squats @75% of 1RM
Metcon
Karen
For Time:
150 Wallball 20/14
Skill:
4m AMRep
as many strict pull ups as possible
Strength:
9m EMOM
3 strict press at 80% of 1RM
Metcon:
Grace
30 clean and jerks for time 135/95
