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12.04.17

Monday, 04 December 2017 00:00
Strength
 
Power Clean (1 RM)
 
Metcon
 
AMRAP 8 Minutes:
8 Burpee Over Box 24/20″
6 Chest to Bar Pull-Ups (Rx+ 4 Muscle Ups)
 

 

12.02.17

Saturday, 02 December 2017 00:00
 
AMRAP 35 Minutes
 
50ft Dumbbell Front Rack Lunge 50/35lbs
5 Rope Climbs
50 ft Double Overhead Dumbbell Carry 50/35lbs
Row 1K

12.01.17

Friday, 01 December 2017 16:06
Strength
 
Power Clean/Clean Pull/Clean Deadlift 
Power Clean 4×1
Clean Pull 4×1
Clean Deadlift 4×1
 
Metcon
 
30-20-10
Deadlift 185/135lbs
Bar Facing Burpees
Wall Balls 20/14lbs
 
Don’t bite off more than you can chew early on. 60 reps of each will add up. Better short planned breaks and steady movement than crash and burn.
 
Accessory Work
 
5 Rounds For Time:
100ft Dumbbell Farmers Carry 70/50lbs
12 Handstand Push-Ups

11.30.17

Thursday, 30 November 2017 15:56
Strength
 
Snatch (4x2 60% to 70%)
Pause at the knee
 
Metcon
 
500 meter row
rest 1:00
500 meter row
rest 1:00
250 meter row
rest :30
250 meter row
rest :30
500 meter row
rest 1:00
500 meter row
 
All should be done at 90%.  Split times should not deviate by more then 3 seconds slower then the first round.  If they do you are not pacing appropriately.  This work out will help you manage pacing.

11.29.17

Wednesday, 29 November 2017 15:35
Weightlifting
 
Back Squat (2-2-2-2-2- As heavy as possible)
 
(Feel free to build the weight across all working sets)
 
Metcon
 
5 Rounds:
15 Box Jump Overs 24/20″
15 Hang Power Cleans 115/75lbs
Rest 90 seconds
 
This is about how fast you can move each round
 
Accessory Work
 
Snatch Balance+1 Overhead Squat (7x1)
AHAP

11.28.17

Monday, 27 November 2017 21:11
Weightlifting
 
Push Press  (4x2 @ 90%)
 
Metcon
 
4 Rounds for Time:
40 Double Unders
10 Shoulder to Overhead 135/95lbs
8 Chest to Bar Pull Ups (Rx+ 5 Muscle Ups)
 
Accessory Work
 
Metcon (AMRAP - Reps)
5 Rounds:
AMRAP 1 Minute
:30 Empty Bar Overhead Squat Hold
Max Overhead Squats in remaining time
Rest 1 minute
Do not jump into this without a full warm up. The only way to make these worthwhile is to allow yourself to be in good positions.

11.27.17

Monday, 27 November 2017 20:51

Weightlifting 

Clean and Jerk (6x3 @75% to 80%)

 
Metcon
 
7 min AMRAP

7 Overhead Squats 95/65
7 Hand Stand Pushups
 
Accessory Work
 
5 Rounds
200' Farmers Carry
As heavy as possible

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