5.25.18

A. Snatch Balance - 3x3 (35@1) *Primer

B. Squat Snatch - 4x3 (75,80,85,90%)

 

Metcon

3 Rounds

15 OHS (135/95)+ (RX115/75)

800 M Run

Buy Out:

30 Burpee Pull-ups

5.24.18

Core/Midline

1 MIN ON/1 MIN OFF x 6

Weighted Plank (45,35) RX+(55,45)

 

Metcon

5 min Amrap

200 m run

12 T2B

9 Air Squat

-Rest 1 min

5 min Amrap

200 m run

9 ring dips/ station dips

12 push ups

-Rest 1 min

5 min Amrap

200 m run

12 Single Arm DB Press *6 each arm

9 Air Squat

5.23.18

Strength/Skill

A. Barbell Glute Bridges - 3x10

B1. Deadlifts - 4x3 (75,80,85,90%)

B2. Handstand Progressions - 90secs x4

*intent: A. Same Arm same leg

B1. *Same percentages as last week, Stick to the percentages B2. HS Skill work, work on next level progression (HS HOLD, Should Taps, HS Walks etc


Metcon

3 rounds

21 SDLHP (135/95)

15 STOH

9 Hang Squat Cleans

5.22.18

Strength

A1. Half Kneeling Arnold Press - 3x8*each arm

A2. Single Arm Ring Row - 3x5*each arm {one sec pause at top}

A3. Flat Bench - 3x10 *each arm (build heavy)


Metcon

Min 0-10

1 mile run

Min 10-20

30-20-10

Pull-ups

HSPU

*intent: 2 scores, time on mile and time on second piece.

5.21.18

A1. WTD Lateral Box Step Up - 3x5 *per leg

A2. KB Squad Press outs (tempo) - 3x10 (331)

B. Front Squat - 4x3 (75,80,85,90%)


Metcon

20 min Amrap

40 Wall Balls

20 Alt DB Snatch (50/30)

10 Burpee T2B

5.18.18

A. Snatch Balance - 3x3 (35@1) *Primer

B. Squat Snatch - 4x4 (70,75,80,80%)

Intent: B doesn't have to be tap and go


Metcon

21 Hang Power Snatch (115/75)

21 OHS

50 Dubs

15 Hang Power Snatch

15 OHS

100 dubs

9 HPS

9 OHS

200 dubs

5.17.18

1 RM Thruster

*10 min to establish a 1rm from the ground


Metcon

10-9-8-7-6-5-4-3-2-1

Front Squat (135/95) (155/110)+

HSPU (deficit 45/35 mat)+

5.16.18

Strength/Skill

A. Barbell Glute Bridges - 3x10

B1. Deadlifts - 4x4 (70,75,80,80%)

B2. Handstand Progressions - 90secs x4

*intent: A. Same Arm same leg

B1. *Same percentages as last week, Stick to the percentages B2. HS Skill work, work on next level progression (HS HOLD, Should Taps, HS Walks etc


Metcon

"Sandy"

AMRAP in 20 minutes

5 Toes 2 Bar

10 Push-Ups

15 Air Squats

200 m run

5.15.18

Strength

A1. Half Kneeling Arnold Press - 3x8*each arm

A2. Single Arm Ring Row - 3x5*each arm {one sec pause at top}

A3. Flat Bench - 3x10 *each arm (build heavy)


Metcon

150 Dubs

75 WB

50 Alt DB Snatch (50/30)

25 Burpee Box Jump Over

5.14.18

A1. WTD Lateral Box Step Up - 3x5 *per leg

A2. Single Arm OH Walking Lunge - 30m x 3 *each arm

B. Front Squat - 4x4 (70,75,80,80%)


Metcon

15 min AMRAP

10 Burpees OTB

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

20 Pull-ups

5.11.18

A. Snatch Balance - 3x3 (35@1) *Primer

B. Squat Snatch - 4x5 (65,70,75,75%)

Intent: B doesn't have to be tap and go


Metcon

50-40-30-20-10

Dubs

Bf Sit-ups

*200 m run after each round

Rest: 2 mins

21-15-9

DB Snatches (50/30)

HSPU

*20 min time cap

5.10.18

Strength

2 Rep Max Thruster

*10 mins to establish a max of 2 unbroken Thrusters


Metcon

12 min Amrap

12 Hang Power Cleans (135/95)

8 Squat Cleans

4 Push Press

2 Bar MU's / 2 Wall Walks

5.9.18

Strength/Skill

A. Single Leg Barbell RDL - 3x5 *each leg

B1. Deadlifts - 4x5 (65,70,75,75%)

B2. Handstand Progressions - 90secs x4

*intent: A. Same Arm same leg

B1. *Same percentages as last week, Stick to the percentages B2. HS Skill work, work on next level progression (HS HOLD, Should Taps, HS Walks etc


Metcon

21-15-9

Thruster (95/65)

Pull-ups

HRPU

*600,400,200 m run after each round

*18 min time cap

5.8.18

Hypertrophy/Accessory

A. Tempo Strict Press - 3x5 (31x3)

A2. Single Arm Ring Row - 3x5 *each arm (4 sec pause at top)

B1. Bridged Barbell Floor Press - 3x10

B3. Wtd Tempo Push-ups - 3x10 (30x1)


Metcon

5 rounds

12 T2B

24 Wall Balls

Rest 3 mins

5 rounds

15 KBS (55/35)

2 Rope Climbs

5.7.18

A1. Front Rack Bulgarian Split Squat- 3x5 *per leg

A2. Single Arm OH Walking Lunge - 30m x 3 *each arm

B. Front Squat - 4x5 (70,70,75,75%)

Intent: A1. Use small boxes or benches to prop back foot on, as heavy as possible.


Metcon

100 dubs

20 Deadlifts (225/135)

20 Ring Dips

100 dubs

20 Ring Dips

20 Deadlifts (225/135)

100 dubs

5.4.18

A. Snatch Balance - 3x3 (35@1) *Primer

B. Squat Snatch - 4x5 (60,65,70,75%)

Intent: B doesn't have to be tap and go


Metcon

3 rounds

9 Push Jerks (135/95) (165/110)+

15 Deadlifts

21 Hang Squat Cleans

5.3.18

Strength

3 Rep Max Thruster

*10 mins to establish a max of 3 unbroken Thrusters

Metcon

1000 m run

60 bf sit-ups

40 push-ups

20 HSPU

10 Ring MU / 10 Ring Pushups+ 10 Dips

20 HSPU

40 push ups

60 bf sit-ups

1000 m run

*28 min cap

5.2.18

Skill/Gymnastics

9 Min Emom

1. FLR hold (rings) 40 secs

2. HS HOLD 40 secs

3. L sit Hang 40 secs


Metcon

3 Rope Climbs

80 Dubs

40 Walking Lunges

2 Rope Climbs

60 Dubs

20 Pistols

1 Rope Climb

40 Dubs

20 KB Front Squats (55/35)

Rest 1 min

800 m run

*chipper time is one score, 800 m run time is second score 

*scale down for pistols double squat jumps {squat then squat again and jump = 1 rep}

5.1.18

Hypertrophy/Accessory

A. Tempo Strict Press - 3x5 (31x3)

A2. Single Arm Ring Row - 3x5 *each arm (3 sec pause at top)

B1. Bridged Barbell Floor Press - 3x10

B3. Single Arm High Pull  - 3x10 *each arm


Metcon

4 Rounds

10 Alt DB Snatches (50,30) (55/35)

15 Pull ups

20 Wall Balls (20,14)

25 KB Swings (55,35) (70,50)

4.30.18

Monday

A1. Front Rack Bulgarian Split Squat- 3x5 *per leg

A2. Single Arm OH Walking Lunge - 30m x 3 *each arm

B. Front Squat - 4x5 (65,70,70,75%)

Intent: A1. Use small boxes or benches to prop back foot on, as heavy as possible.

 

Metcon

21-15-9

Clean & Jerk (125/85) (155/105)+

T2B

BOTB

*15 min time cap