9.21.18

STRENGTH:

A) * Primer - Snatch Pulls - 3 x 5

B) 10 Min EMOM - Power Snatch Complex

    Mins 1-4: 3 Power + 3 Hang Power @ 60-65%

    Mins 5-7: 3 Power + 2 Hang Power @65-70%

    Mins 8-10: 2 Power + 2 Hang Power @70-75%


METCON:

  • 10-9-8-7-6-5-4-3-2-1

    Hang P. Snatch (95/65)(125/85)RX+

  • 2-4-6-8-10-12-14-16-18-20

    Wall Balls

  ** 20 Min Time Cap

9.20.18

STRENGTH:

  A) Clean Pulls - 3 x 5 *Primer

  B) EMOM - 9 Mins - Power Cleans

      1st 3 Mins - 3 Reps at 80%

      Next 3 Mins - 2 Reps 85%

      Last 3 Mins - 2 Reps at 85 - 90%


METCON: 5 Rounds

  20 KB Swings

  15 Hollow Rocks

  200 m Run

  20 Sit Ups

  15 Push Ups

  * 25 min Cap

9.19.18

Strength:

  A) Good mornings - 3 x 5 *Primer

  B) Deadlift - 5 x 8 (70, 70, 70, 70, 75%)


METCON:  3 Rounds

  20 Box Jump Overs

  15 Hang P. Cleans

  10 Burpees over the Bar

    * 24 min Cap

9.18.18

Strength:

A1) Mix Rack Farmers x 3

A2) Seated Z Press- 3 x 8 (DB or KB)

B) Push Jerk - 5 x 4 (75, 75, 80, 80, 80%)


MetCon - 11 Min AMRAP

  50 Dubs

  12 HSPU (20 DB Press)

    7 Strict Pull Ups (10 Ring Rows)


Supplemental: Core x 3 Rounds

  40 Bicycles

  20 Hollow Rocks

  *Buy Out - accumulate 2 mins of Low Plank

9.17.18

Strength: Back Squat 1RM


MetCon: 5 Rounds

   10 Thrusters (95/65)

   15 Toes to Bar

   200 m Run


9.14.18

Strength:

  A) Snatch Balance - 3 x 5 *Primer

  B) Sqt Snatch - 1RM


MetCon: 5 min AMRAP x 3 

* 1 Min Rest after each

5 Hang P. Snatch (95/65) (115/75)RX+

5 OHS

5 Burpees over the Bar


* INTENT - Choose a weight so you don’t drop the bar until you finish both the HPS and the OHS

9.13.18

Strength:

  A) Clean Pulls - 3 x 5 *Primer

  B) EMOM - 10 Mins - Power Cleans

      1st 4 Mins - 3 Reps at 75%

      Next 3 Mins - 3 Reps at 80%

      Last 3 Mins - 2 Reps at 85%

      * % based off final P. Clean last week


METCON: 14 min AMRAP

    3/3, 6/6, 9/9, 12/12 etc...

    P. Cleans (95/65) (135/95) RX+

    Pull Ups (C2B) RX+

9.12.18

Strength:

  A) Good mornings - 3 x 5 *Primer

  B) Deadlift - 5 x 10 (55, 55, 60, 65, 65%)

MetCon: 4 RFT

  12 Box Jumps (30”, 24”)

  24 Wall Balls (20, 14)

  60 Dubs

 

Supplemental: CORE x 3 Rounds

  30 Hollow Flutters

  20 Wtd Sit Ups

  10 Plank Walk Outs

9.11.18

Strength:

A1) Mix Rack Farmers x 3

A2) Standing Filly Press - 3 x 5 each arm

B) Push Jerk - 5 x 5 (65, 65, 70, 70, 75%)

 

MetCon:  15 Min AMRAP

  400 m Run

  10 Hang Clean n Jerks (115/85)

  15 Burpees over Bar

  20 Hollow Rocks

9.10.18

Strength: Back Squats

  2 x 2 @ 90-95%

  6 x 1 @ 95% +

MetCon: 5 Rounds

  10 T2B

  20 KB Swings (55/35)

  30 Walking Lunges

9.7.18

Strength:

  A) Snatch Balance - 3 x 5 *Primer

  B) Sqt Snatch - 8 Mins to build a Heavy 1 Rep

  C) EMOM x 8 - Sqt Snatch 

           2 reps @ 85-90% of B

MetCon: 8 Rounds

      8 Power Snatch (95/65)RX (115/85)RX+

      8 Burpees over the Bar (Double Hop)RX+

9.6.18

Strength: 

  A) Clean Pulls - 3 x 5 *Primer

  B) Power Cleans - 7 sets x 3, 3, 3, 2, 2, 2, 1

         * Start at 75% & Build Heavy

MetCon: 

    * In a 3 Minute Window -

      200 Meter Run 

      5 Bar Muscle Ups (5 Pull Ups + 5 Push Ups)

      Max Power Cleans with remaining time

      (125/85)RX (155/105)RX+

          * Rest 1 Min & Repeat until 30 P. Cleans

         are completed

     Supplemental Conditioning:

     5,000 Row time Trial

9.5.18

Strength:

A1) Mix Rack Farmers x 3

A2) Standing Filly Press - 3 x 5 each

B) Push Jerk - 5 x 6 (55, 55, 60, 60, 65%)

MetCon:  20 Min AMRAP

    20 Box Box Overs 

    20 Hollow Rocks 

    20 Burpees 

    20 Sit Ups

9.4.18

Strength: Back Squats

   3 x 3 @ 85-90%

   3 x 2 @ 90-95%

 

MetCon: 10 RFT

   35 Dubs

   12 DB Snatches (50/55 & 30/35)

   * Intent - move fast, do all reps unbroken

 

Supplemental Core:  3 Rounds

   :60 Weighted Plank Hold

   20 Plate Knee Tucks (5/5)

8.31.18

Strength - Squat Snatch -1 x 2 @ 85%,  3 x 2 @ 90%, 3 x 1 @95%

* Work up to the 85%

 

MetCon -  12 Min AMRAP

    6 Hang P. Snatch (95/65)

    9 OHS

    12 Burpees OTB

8.30.18

Strength -  9 Mins to Build heavy PC

      * Goal - 5 to 10 lbs heavier than last week
EMOM - 9 Mins - Clean Complex      1 Power + 1 Hang Power + 1 Hang Squat      * 75 - 80% of your total above.


MetCon:

    10-1 Front Squats (115/85)RX (145/105)+

    1-10 C2B Pull Up

8.29.18

EMOM - 12 Mins

  • 40 Dubs (:40 Dub practice)

  • 5-8 Bar MU (:40 Cap)

MetCon:

500 m Run

  10 Burpees

  10 T2B

  400 m Run

  20 Burpees

  20 Hollow Rocks

  300 m Run

  30 Burpees

  30 Sit Ups


Supplemental:

  50 Cal for Time - Assault Bike

  or

  100 Cal for Time - Rower

8.28.18

Strength:

A1) Mix Rack Farmers x 3

A2) Seated Filly Press - 3 x 12

B) Press/Jerk Complex x 6 sets - build

    * 2 Push Press + 2 Push Jerk

 

MetCon - 4 Rounds

    10 Power Cleans (115/85)RX (145/105)RX+

    200 m Run (Sandbag)RX+

    10 Push Jerks

    20 Box Jumps (30/24)RX

*20 Min Cap  

8.27.18

Primer - 3 x 5 Tempo Pause Plate Squat Press Out 

Strength - Back Squat: 8@70%, 8@75%, 6@80%, 6@80%, 4@85%

Met-Con

Buy-In: 600M Time Trial Run

Rest 2 Minutes

3RFT

8/Arm KB Thruster

40’ Single Arm KB Racked Lunges

8/Arm Single Arm KB Swing

20 Wallballs  

RX: 55/35

 

 

 

8.24.18

PRIMER:  Snatch Balance - 3 x 5 @ 50, 55, 60% 1RM SS

STRENGTH:  Squat Snatch - 4 x 3, 3 x 2 - 85-95%  *Build up to your 85

METCON:  "SPICY AMANDA”

15-12-9

C2B Pull Ups

Power Snatch (115/75)

then…

9-7-5

Muscle Ups

Power Snatch(135/95)

* 18 Min Cap