Wednesday 08.21.2019
A) METCON EMOM 25: Minute 1: 40s Box Jumps w. step down (24, 20) Minute 2: 40s Calorie Row, Bike Minute 3: 40s DB Snatch (50, 35) Minute 4: 40s Heavy Sandbag Carry (or Heavy KB Asymmetrical Carry) Minute 5: 40s Single Unders L2: (20, 15) (35, 25) L1: (20, 15 – Step-ups) (30, 20) […]
Tuesday 08.20.2019
A) STRENGTH 1) Jerk (any style): Spend 20 minutes working on technique, adding weight if form permits performing sets of 2-3. Rest 90s. – Adv: Build to 75% and then perform 6 x 2 across all sets. 2) Close Grip Bench Press: Work up to a heavy set of 5. Rest 90s. B) EXTRA CREDIT […]
Monday 08.19.2019
A) STRENGTH 1) Back Squat: 5-4-3-2-1+. Rest 2:00 – Rx: Build to a 1RM – L3: Build to a “heavy 1” – L2: Sets of 3-5 adding weight form permits – L1: Goblet Box Squat: 5 x 6. Rest 90s. B) METCON Devils Complex AMRAP 12 Complex of: 6 Romanian Deadlifts (135, 95) 6 Hang […]
Saturday 08.17.2019
Barbell Jerry For time with a partner: Buy-in: 50 Squat Cleans (135, 95) 1 Mile Run 2k Row 1 Mile Run Cash-out: 50 Power Cleans (135, 95) Rx+:(155, 105) L3: (115, 75) L2: (95, 65) L1: (75, 55) 35:00 Time Cap Kids Class is at 10am! No Barbell Club Today
Friday 08.16.2019
Weighted Close Grip Chin-up: 3RM. Rest 2:00 – L3: Bodyweight 6 x 3. Rest 90s. – L2/L1: Partner Assisted Pull-ups 5 x 5. Rest 90s AFAP, but not for time: 21-15-9 DB Hang Power Cleans (50, 35) Push-ups on Dumbbells Then, 21-15-9 DB Bench Press (50, 35) (Neutral Grip) *50 Banded Pull-aparts after each […]
Thursday 08.15.2019
1) Wide Stance Box Squat: 3/5 x 4 @70% of last Monday’s 3RM or 60% of 1RM Back Squat, every 90s. 2) Seated Dynamic Vertical Jumps: 8 x 3, every 60s. 3) Warm-up Metcon Movements For time: 50 Deadlifts (225, 155) 100 Air Squats 50 Straight Leg Raises 100 Walking Lunges (BW) (Total Reps) L3: […]
Wednesday 08.14.2019
A) METCON 30 Minutes on the Clock: Row 2k Remaining time Max Rounds: 100 Ft. Front Rack Carry (53, 35) 100 Ft. Single OH Carry (53, 35) 100 Ft. Bear Crawls (or HS Walk) 100 Ft. Heavy Forward Sled drag Rest as needed. *your choice of scaling *Score = what you ate for breakfast – […]
Tuesday 08.13.2019
A) STRENGTH DB Floor Press – neutral grip: 2/5 x 6. Rest 60s. B) METCON Every 5:00 x 4 Sets: 20 KB Snatch (53, 35) (10 ea) 100 Meter Run 20 KBS (53, 35) 100 Meter Run 20 Ring Rows L3: (45, 30) L2: (35, 25) (10 Ring Rows per round) L1: (30, 20) (8 […]
Monday 08.12.2019
A) STRENGTH 1) Conventional Deadlift: 5-4-3-2-1+. Rest 2:00 – build to a 1RM. – Beginner: 6 x 3 at a moderate weight. B) METCON Simple Man For time: 15-10-5 Power Cleans (155, 105) Front Squat (155, 105) L3: (135, 95) L2: (115, 75) L1: (95, 65) 8:00 Cap C) EXTRA CREDIT Single Leg Glute Hip […]
Saturday 08.10.2019
For time with a partner: Buy in 1 Mile Medball Run (20, 14) Karen + Isabel 150 Wall Balls (20, 14) 30 Snatches (135, 95) Cash-out 1 Mile Run (no medball) *One person works. Split as desired. Rx+:(30, 20) (155, 105) (Add 20 Ring Muscle-ups) L3: (115, 75) L2: (14, 10) (95, 65) L1: (10, […]