11.16.18

Strength: 10 Min EMOM - Snatch Complex

1 Power Snatch

1 Hang Power Snatch

1 Squat Snatch

1 Overhead Squat

*65-70% of your 1RM Sqt Snatch


MetCon:

  6 Min window:

  800 m Run

  AMRAP - Box Jumps (30/24)

  * 1 MIN REST *

  5 Min window:

  600 m Run

  AMRAP - Box Jump Overs (24/20)

  * 1 MIN REST *

  4 Min window:

  400 m Run

  AMRAP - Burpee Box Jump Overs (24/20)

  * Score is total # of Box Jumps for all 3 Rds

11.15.18

Strength: 12 Min EMOM - Squat Cleans

  Mins 1-4: 2 reps @75%

  Mins 5-8: 2 reps @80%

  Mins 9-12: 2 reps @85%


MetCon:

  21-15-9

  Pull Ups

  KBS (55/35)(70/55)RX+

  35 Dubs after each round

  * 1 min rest *

  9-15-21

  KBS

  Ring Dips

  35 Dubs after each round

  *24 min Cap

11.14.18

 Core:9 Min EMOM

1 - 20 Plate Knee Tucks

  2 - 15 Hollow Rocks

  3 - 10 Plank Walk Outs

MetCon: 3 Rounds

12 DeadLifts (135/95) (165/115) RX+

  400 m Run

  12 Power Cleans

  400 m Run

11.13.18

 Strength:

A1) Seated DB Z Press - 3 x 8

A2) Mix Rack Farmers x 3

B1) Strict Press - 5 x 4

      * start at 45% of your Push Jerk 1RM

        Build - 5 to 10 lbs heavier than last wk


MetCon: 18 Min AMRAP

200 m Run

  12 Power Snatch (115/85) (145/105) RX+

  4 Bar MU

11.12.18

 Strength:

Front Squats - 5 x 2 @ 95%

 

MetCon: HERO WOD “OMAR”

10 Thrusters (95/65 lb)

15 Bar-Facing Burpees

20 Thrusters

25 Bar-Facing Burpees

30 Thrusters

35 Bar-Facing Burpees

*26 min Time Cap

11.9.18

 Strength:EMOM x 10 - 3 Pos. Snatch

1 Hang +

  1 Hang Below the Knee +

  1 Power Snatch

  * Start at 65-70% of 1 RM P. Snatch

MetCon: 8 RFT

  8 Hang P. Snatch (95/65)

  8 OHS

  8 Box Jump Overs (24”, 20”)

  * 24 min Cap

11.8.18

 Strength:12 Min EMOM - Clean Complex

  1 Power Clean +

  1 Hang Power Clean +

  1 Squat Clean

  * 75% of 1RM Sqt Clean

  ** Build if you want


MetCon: 20-15-10-5

  KB Swings (55/35)

T2B

25-50-75-100 Dubs after each round

11.7.18

 Core:8 Min EMOM

1 - :40 Plank Hold (Weighted) RX+

  2 - 15 Weighted Sit Ups

  3 - :30 Rower Roll Outs

  4 - 15 Weighted Hollow Rocks

MetCon: 16 Min AMRAP

5/5/5, 10/10/10, 15/15/15, etc....

Hang P. Cleans (135/95)(185/125)RX +

  Burpees over the Bar

  Wall Balls (20/14)


Supplemental Conditioning:

400 m Row - 1 Min Rest

  300 m Row - :40 Rest

  200 m Row - :20 Rest

  100 m Row Sprint

11.6.18

 Strength:

A1) Standing Filly Press - 3 x 16 *Alternating

A2) Weighted Push Ups - 3 x 10

B1) Strict Press - 5 x 5

      * start at 40% of your Push Jerk 1RM


MetCon: 4 RFT

600 m Run

  15 Pull Ups

  10 Ring Dips

  5 HSPU

  * 24 min Cap

11.5.18

Strength:

A) Bands Primer

B) Front Squats - 5 x 3 @ 90%


MetCon: 12-9-6-3

  Squat Cleans (155/105) (185/125)

  Box Jumps (30”, 24”)

  Deadlifts

  * 50 Dubs after each round

11.2.18

Strength:

EMOM x 10 - Power Snatch

2 Reps @ 85% *Build if you feel comfortable


MetCon:

4 Min window:

400 m Run

AMRAP - DB Burpees

* 1 MIN REST *

4 Min window:

400 m Run

AMRAP - Burpee Box Jump Overs

* 1 MIN REST *

4 Min window:

400 m Run

AMRAP - Burpees to plate

* Score is total # of Burpees for all 3 Rds

11.1.18

Strength: 10 Min EMOM - Clean Complex

  High Hang Power + Hang Power + Squat Clean +

  Front Squat

  * 65-70% of 1RM Sqt Clean

  ** Build if you want


MetCon: 14 Min AMRAP

  4/4, 8/8, 12/12, 16/16...

  Front Rack Fwd Lunges (115/85) (145/105)RX +

  Toes to Bar

10.31.18

 Strength:

A) Good Mornings - 3 x 5 *Primer

B) Deadlifts - 1RM


MetCon: 3 RFT

31 Hang Power Snatch (75/55) (95/65) RX+

  31 Box Jumps (24”/20”) (30”/24”) RX+

  31 Wall Balls

  300 m Run

  *31 min Cap

10.30.18

 Strength:

A1) Standing Filly Press - 3 x 16 *Alternating

A2) Weighted Push Ups - 3 x 10

A3) Supinated Ring Rows - 3 x 10


MetCon: 20 min AMRAP

200 m Run

    20 Push Press (115/85)

    50 Dubs

    20 Sit Ups

10.29.18

 Strength:

A) Bands Primer

B) Front Squats - 5 x 4 @ 85%


MetCon: 21-15-9-3

Power Cleans (135/95) (165/115) RX+

  Burpees over the Bar

  Pull Ups

  * 24 min Cap

10.26.18

 Strength:

EMOM x 12 - Power Snatch

    2 Reps @ 80% *Build if you feel comfortable


MetCon: 14 min AMRAP

  40 KB Swings

    20 Pull Ups

    10 Ring Dips

10.24.18

 Strength:

A) Good Mornings - 3 x 5 *Primer

B) Deadlifts - 6 x 1 @ 95%

* If you know your previous 1RM and it feels good, Build Heavy. Next week will be a 1RM


MetCon: For Time

15-10-5-10-15

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

  Hollow Rocks (Weighted)RX+

  50 Dubs after each round

  * 20 min Cap

10.23.18

 Strength:

A) 1/2 Kneel Arnold - 3 x 5 each arm

B) Push Jerks - 1RM


MetCon:

    *5 RFT

5 Thrusters (115/85)

    5 Burpees over the Bar

    5 Bar MU

    * 12 min Cap

    - Rest 2 mins

    *5 RFT

10 Thrusters (95/65)

    10 Pull Ups

      ** 24 Min Cap

10.22.18

Strength:

A) Bands Primer

B) Front Squats - 5 x 5 @ 80%


MetCon: 4 RFT

  200 m Run

    5 Power Cleans (135/95) (165/115)RX+

    5 Hang Power Cleans

    10 HSPU

10.19.18

 Strength:

EMOM x 12 - Power Snatch

1-4: 4 Reps @65-70%

5-8: 3 Reps @70-75%

9-12: 2 Reps @75% +


MetCon:  3 RFT

    20 Box Jumps (30/24)

    20 Sit Ups

    20 KB Snatches (55/35)

    20 Toes to Bar


    * Time Cap - 20 Mins