7.20.18

Strength/OLY

A. Muscle Snatch  - 3x5

B. Power Snatch - 1RM


METCON

21-15-9

Hang Power Snatch (115/75)

V-Ups

BFB

*intent: Sprint!

7.19.18

Strength

Death By Front Squats

Min 1 - 2 Rep (135/95)RX (165/125)+

Min 2 - 4 reps

Min 3 - 6 reps

Min 4 - 8 reps ...

Intent: each round increase by 2 reps every min on the minute until you can complete within the min


Metcon

For time:

200 m run

50 KB Snatches (50/30) (55/35)+

40 KBS

30 Goblet Squats (55/35) (70/55)+

200 m run

30 Goblet Squats

40 KBS

50 KB Snatches

200 m run

7.18.18

Skill Work/ Gymnastics

10 Min EMOM

Min 1 Max Unbroken RING MU /max elevated ring row

Min 2 30 m HS Walk / 30 sec HS HOLD


Metcon

30-20-10-5

Thrusters (95/65)

Box jumps (24/20)

7.17.18

Strength/OLY

A1. Clean Pull - 3x5 (Heavy)

A2. Ring Saw Plank - 3x8 (weighted)

B. Power Clean - 1RM


Metcon

100 Dubs

50 Wall Balls

30 Pull-ups

75 Dubs

30 STOH (115/75)

20 Pull-ups

50 Dubs

20 T2B

10 Pull-ups

25 Dubs


*20 min cap

7.16.18

Strength

A. Goblet Side Lunge - 3x5 *each leg (1 sec pause at bottom of Lunge

B. Back Squat - 1RM

Intent: A. Primer opening up hip mobility. B. 1 rep max Back Squat

Metcon

21-15-9

Deadlifts (225/135)

HSPU

9-15-21

Hang P. Cleans (135/95)

Ring Dips

Athlete must change his or her own weight on the bar

*20 min cap

7.13.18

Strength/OLY

A. Muscle Snatch  - 3x5
B. 3 Position Power Snatch - 6 sets (build)
*intent: B. 10 lbs heavier than last week's last set.

Metcon
50 HR Pushups
40 WAll Balls
30 T2B
200 m run
10 Bar Muscle Ups / 8 Wall Walks
200 m run
30 T2B
40 Wall Balls
50 HR Push ups
*25 min cap

7.12.18

Strength

A. Barbell Single RDL - 3x10 *each leg
B1 Barbell Glute Bridge Holds - 3x5 *5 sec hold
B2 Double KB Front Rack Reverse lunges - 3x8 *each leg

Metcon
3 rounds
30 Cal Row
20 Thrusters (115/95)
10 CTB Pull-ups

7.11.18

Midline/Core

2 rounds
60Sec Elevated Ring Plank Hold
30 sec Rest
60 Sec Max Toes 2 Rings
30sec Rest
60 Sec Hollow Hold
30 sec rest

Metcon
14 min amrap
15 Hang Power Snatches (95/65)
75 Dubs
15 Burpees OTB

7.10.18

Strength/OLY

A1. Muscle Clean - 3x5
A2. Ring Saw Plank - 3x8 (weighted)
B. 3 Position Power Clean - 6 sets
Intent* B. 5-10lbs heavier than last week's last set.

Metcon
20 min amrap
7 box jumps
14 DB Snatches (50/30)
21 Hollow Rocks
400 m run

7.9.18

Strength

A. OHS - 3x3 (33x1) 75,75,80%
B. Back Squat - 7x1 (30x1) 90%
Intent: A is off your 1RM SS. B. 90% of 1RM BS

Metcon
5 rounds
10 Front Rack Lunges (125/85)x (155/105)+
10 Push Jerk
10 HSPU

7.6.18

Strength/OLY

A. Snatch Grip High Pull - 3x5

B. 3 Position Power Snatch - 6 sets (build)

*intent: B. 10 lbs heavier than last week's last set.


Metcon

30-20-10

Hang Power Cleans (135/95)

Pushups

Pull-ups

*800 m buy out

7.5.18

Strength

A. Barbell Single Leg RDL - 3x10 *each leg

B1. Barbell Glute Bridges - 3x10

B2. Mixed Rack Elevated Rack Reverse lunges - 3x8 *each leg


Met-Con

Then 10 Rounds of:

7 Bar Facing Burpees

3 Thrusters (95/65 lb)

7.3.18

Strength/OLY

A1. Muscle Clean - 3x5

A2. Ring Saw Plank - 3x8

B. 3 Position Power Clean - 6 sets


Metcon

15 min AMRAP

2 Rope Climbs

15 T2B

20 ALT DB Snatch (50/30)

200 M Run

7.2.18

Strength

A. OHS - 3x3 (33x1) 70,70,75%

B. Back Squat - 6x2 (30x1) 85%

Intent: A is off your 1RM SS. B. 85% of 1RM BS

Metcon

15 AMRAP

30 KBS (55/35)

20 BFSU

10 HR Pushups

100 Dubs

6.29.18

Strength/OLY

A. Snatch Grip High Pull - 3x5

B. 3 Position Power Snatch - 6 sets (build)


Metcon

4 Rounds

20 KBS

15 HSPU

10 Pistols

5 Wall Walks

6.28.18

Strength

A. Barbell Single RDL - 3x10 *each leg

B1 Barbell Glute Bridges - 3x10

B2 Double KB Front Rack Reverse lunges - 3x8 *each leg


Metcon

25-20-15-10

Deadlifts (185/115)

Db Snatches (50/30)

Box Jump Overs

*200 m single arm farmers carry (55/35) per round

6.27.18

Midline/Core

2 rounds

60Sec Plank Ring Hold

30 sec Rest

60 Sec HS HOLD

30sec Rest

60 Sec Max Hollow V-ups

30 sec rest


Metcon

Metcon

12 min amrap

Increasing Ladder

3/3,6/6,9/9...

Push Press (135/95)

T2B

CTB

*200 m run after each round

6.26.18

Strength/OLY

A1. Muscle Clean - 3x5

A2. Strict T2B - 3x8

B. 3 Position Power Clean - 6 sets


Metcon

100 dubs

400 m run

25 Power Cleans (135/95)

20 TGU (55/35) *10 per side

25 Power Cleans

400 m run

100 dubs

*25 min cap

 ** Pick a weight that allows you to string together multiple reps of cleans. No singles. 

6.25.18

Strength

A. OHS - 3x3 (33x1) 65,65,70%

B. Back Squat - 6x3 (30x1) 82%

Intent: A is off your 1RM SS. B. 82% of 1RM BS


Metcon

42-30-18

Pull-ups

Wall Balls

Box Jumps

6.22.18

Strength/OLY

A. Snatch Grip High Pull - 3x5

B. 3 Position Power Snatch - 6 sets (build)

Met-Con

30 Box Jump

9 Hang Power Cleans

20 BJOvers

15 HPC

10 Burpee BJO

21 HPC

115/75