6.21.18

Strength

A. Barbell RDL - 3x10 (33x1)

B1 Barbell Glute Bridges - 3x10

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

Metcon

3 Rounds

800 M run

40 Front Squat (95/65)

20 SDLHP

6.20.18

Midline/Core

3 rounds

30 Sec Plank Ring Hold

10 sec Rest

30 Sec L Sit Hold

10 Sec Rest

30 Sec Max Hollow Rocks

10 sec rest


Metcon

60 Air Squats

50 KBS

40 Wall Balls

30 Pushups

20 Burpees to Target

10 Ring Muscle Ups 

20 Burpees to Target

30 Pushups

40 Wall Balls

50 KBS

60 Air Squats

6.19.18

Strength/OLY

A1. 3 Position Pause Clean Pull - 3x3

A2. Strict T2B - 3x6

B. 3 Position Power Clean - 6 sets

Intent: A1. Pause for 1 sec at each position from the ground up, build moderately heavy. B. Power Position, Hang Position, Low Hang Position (unbroken) build to moderate heavy. Last set should be 10lbs heavier than last week's last set.


Metcon

10-20-30

Pull-ups

HSPU

Hang Power Clean (135/95)

Push Jerk


*20 mincap

6.18.18

Strength

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

B. Back Squat - 5x4 (30x1) 78%

Intent: A is off your 1RM Squat S. B. 78% of 1RM BS


Metcon

5 Rounds

400 M Run

20 Alt DB Snatches (50/30)

6.15.18

Strength/OLY

A. Snatch Grip High Pull - 3x5

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


Metcon

11 Min Amrap

11-9-7-5

Ring Dips

Power Clean

RX: (135/95)

RX+: (165/115)

*intent: if athlete finishes round of 5, go back up to round 11 etc

6.14.18

Strength

A. Single leg RDL - 3x10 *each leg

A2. Barbell Glute Bridges - 3x10

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

Metcon

3 rounds

10 OHS (125/85)

20 Burpees OTB

10 Squat Snatches (125/85)

20 Sit-Ups

 

6.13.18

Skill/Gymnastics

Every Minute On The Minute For 14 Minutes, Alternating Movements:

Odd Minute: 10 Hand Stand Push Ups (Abmat+15’s) RX+(Abmat+45’s) / 45 sec HS HOLD 

Even Minute: 50 Double Unders

Met-Con

5 Rounds For Time:

15 KB Swings (53,35) RX+(70,53)

15 KB Squat Cleans

15/12 Cal Row *Reset Monitor / 15 Cal Bike / 300m run

6.12.18

Strength/OLY

A1. 3 Position Pause Clean Pull - 3x3

A2. Strict T2B - 3x6

B. 3 Position Power Clean - 6 sets

Intent: A1. Pause for 1 sec at each position from the ground up, build moderately heavy. B. Power Position, Hang Position, Low Hang Position (unbroken) build to moderate heavy.


Met-Con

20 Min AMRAP

400 M Run

20 T2B

10 Thrusters (135/95)

6.11.18

Strength

A. OHS - 3x3 (33x1) 60,65,65%

B. Back Squat - 5x5 (30x1) 72%

Intent: A is off your 1RM Squat Snatch. B. 72% of 1RM BS

Metcon

8 Min AMRAP

800 m Run

40 Dubs

40 Wall Balls

Rest 2 mins

8 Min AMRAP

800 m Run

40 Pull-ups

40 KBS (55/35)

6.8.18

A.. OHS (Tempo) - 3x3 (33x1) *light primer

B. Squat Snatch - 1RM

Metcon

30-20-10

Hang Power Snatch (95/65)

OHS

BOTB

6.7.18

8 Min EMOM

2 Power Cleans, 1 Hang Power Clean, 1 Hang Squat Clean (start at 60% 1RM SC, increase 10lbs per round)


Metcon

80 Dubz

60 Wall Balls

20 Lat Box Jump Overs

60 Dubz

40 Wall Balls

20 LBJO

40 Dubz

20 Wall Balls

20 LBJO

20 Dubz

20 LBJO

10 Dubz

6.6.18

Strength/Skill

A. Good Mornings - 3x5 (33x1) *primer

B1. Deadlifts - 1RM


Metcon

20 min Amrap

5 Pull-ups

10 Pushups

15 Air Squats

10 HSPU

5 Walk the Floor

6.5.18

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

3 Rounds

2 Minutes Max Hang Power Cleans (125/85)

1 Minute Max Push Press (125/85) 

1 Minute Max TTB

2 Minutes Rest

Score = Total Reps  

6.4.18

Strength

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

B. Front Squat - 1RM

METCON

12 min amrap

40 Dubs

40 DB Snatches (50/30)

20 Lat Burpees OTDB

200 m run

6.1.18

Strength

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

B. Squat Snatch - 4x2 (80,85,90,95%)

Metcon 

15 min amrap

30 Thrusters (115/75)

10 Ring Muscle Ups / 10 ring rows + 10 HR Pushups

200 m run

6.1.18

Strength

8 min EMOM

2 Power Cleans , 2 Hang Squat Cleans

*intent: start at 55% 1rm SC, build 10lbs per round

Metcon

21-15-9

Power Snatches (95/65)

Pull-ups

9-15-21

OHS

HSPU

*20 min cap

5.30.18

Strength/Skill

A. Single Leg RDL - 3x10

B1. Deadlifts - 4x2 (80,85,90,95%)

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

25-20-15-10

KBS (55/35)

Wall Balls

Waking Lunges

*100 dubs after each round

5.29.18

A1. WTD Side Lunges - 3x5 *per leg

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

B. Front Squat - 4x2 (80,85,90,95%)

Metcon

30-20-10

Power Clean (135/95)

Push Jerk

Toes to Bar

Box Jump

*20 min cap

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