Wednesday 05.08.2019
A) In teams of 2: For time: 400 Meter Farmer Carry (70, 53) 100 Walking OH Lunges (45, 25) 300 Meter Farmer Carry 100 Ground to Overhead with a plate (45, 25) 200 Meter Farmer Carry 100 Hollow Rocks 100 Meter Farmer Carry 100 Box Jumps w. step down (24, 20) Rx+:(88, 70) L3: (35, […]
Tuesday 05.07.2019
A) STRENGTH Close Grip Floor Press: 3/5 x 4 @75% of 4/26. Rest 90s. B) METCON AMRAP 16: 10 Strict T2B 10 Push-ups 400 Meter Run Rx+:(Workout time is extended to 20 minutes) (Round starts with 5/3 Bar Muscle-ups) L2: (Strict Knee Lifts) (Box Push-ups) L1: (Abmat Sit-ups) (Box Push-ups) (200 Meter Run) C) EXTRA […]
Monday 05.06.2019
A) Strength 1) 1 1/4 Front Squat: 3-3-3-3-3-3. Rest 2:00 – Build to a 3RM. 2) Metcon Prep: Power Snatch: 3 x 5, fast touch n go reps with desired metcon weight. Rest 60s. B) ”James B” 4 RFT: 15 Power Snatch (75, 55) 15 Burpees Over the Bar Rx+:(95, 65) L3: (65, 45) L2: […]
Saturday 05.04.2019
A) With a partner: AMRAP 8: 8 Wall balls (20, 14) 8 KBS (53, 35) *One athlete completes a full round Rest 60s AMRAP 8: 8 Wall balls 8 T2B *One athlete completes a full round Rest 60s. AMRAP 8: 8 Wall balls 8 Hand Release Push-ups *One athlete completes a full round Rest 60s […]
Friday 05.03.2019
A) STRENGTH 1) Push Press: 5-4-3-2-1+. Rest 2:00 – 3-4 singles above 90% building to a new 1RM – Beginner: 7 x 4 only adding weight if form permits. Rest 90s. 2) 1-Arm KB Rows: 1/4 x 10 ea. Rest 60s. – Neutral grip B) For time: 100 Double Unders 25 Push Press (95, 65) […]
Thursday 05.02.2019
1) Wide Stance Box Squats: 3/8 x 3 @50-60% of Back Squat 1RM, every 60s. – 15” Parallel Box 2) Conventional Speed Pull Deadlift: 3/6 x 2 @50% of Monday using the same band, every 60s. 3) Seated Dynamic Box Jumps: 1/6 x 3, every 60s. 4) Front Rack Double Kettlebell Walking Lunges: 1/3 x […]
Wednesday 05.01.2019
A) STRENGTH 1a) Barbell Split Squats: 1/4 x 6 ea. Rest 30s. 1b) DB Neutral Grip Bench Press: 1/4 x 8. Rest 30s. – pronated grip B) 4 Rounds of: 300 Meter Run 20 Hang Power Cleans (95, 65) 10 Box Jumps w. step down (24, 20) Rest 2:00 *During rest interval complete: 30 Easy Single […]
Tuesday 04.30.2019
A) STRENGTH Close Grip Floor Press: 3/5 x 5 @70% of Last Friday. Rest 90s. B) AMRAP 15: 5 HSPU 10 Burpee Pull-ups 15/10 Calorie Bike (or 20/15 Calorie Row) Rx+:(Strict HSPU) L3: (HSPU to 1 Abmat) L2: (Push-ups) L1: (Box Push-ups) (Burpees – no pull-up) C) EXTRA CREDIT Banded Back Complex: 50 Pulldowns 50 […]
Monday 04.29.2019
A) STRENGTH 1) Conventional Deadlift against a band: 5-4-3-2-1+. Rest 2:00 – build to a 1RM. – Beginner: 6 x 3 (with a band if possible) at a moderate weight. 2) Power Clean + Front Squat: Build to Metcon weight in 3 sets of 1 rep of each movement (1+1) B) ”Simple Man” For time: […]
Saturday 04.27.2019
A) AMRAP 30 with a partner: Buy in: 800 Meter Partner run (together) Then, With remaining time AMRAP: 400 Meter Row 30 Wallballs (20, 14) 20 T2B 10 Burpees *One person works. Split as desired during movements after run Rx+:(Burpees Over the Rower) L2: (14, 10) (Knee Lifts) L1: (10, 8) (Abmat Sit-ups) B) EXTRA […]