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

10.18.18

 Strength:

EMOM x 8 - 3 Pos. Clean Complex

  1 Hang Power + 1 Power + 1 Squat Clean

  * Start 20 lbs less than what you finished w/ last

      week & build


MetCon: 16 min AMRAP

    3/3, 6/6, 9/9, 12/12...

    Hang P. Cleans (95/65) (135/95) RX+

    Pull Ups (C2B) RX+

    200 m Run

10.17.18

 Strength:

A) Good Mornings - 3 x 8 *Primer

B) Deadlifts - 3 x 2 @ 90%, 3 x 2 @ 95%

 

MetCon: For Time

  3-6-9-12

  Hang P. Snatch (95/65)

  Burpees over the Bar

* Rest 2 Mins

  12–9-6-3

    Burpees over the Bar

    Power Snatch (115/85)

10.16.18

 Strength:

A1) Mix Rack Farmers x 3

A2) 1/2 Kneel Arnold - 3 x 5 each arm

B) Push Jerks - 5 x 1 @ 95% *Build

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


MetCon:

50 Dubs

    50 Sit Ups

    50 Box Jumps (24/20)

  50 Dubs

    40 Hollow Rocks

    40 KB Swings (55/35)

  50 Dubs

    30 T2B

    30 HSPU

  50 Dubs

    * Time Cap - 24 mins

10.15.18

Strength:

A) Bands Primer

B) Front Squats - 5 x 5 @ 75%

 

MetCon: 5 RFT

    • 6 Deadlift

    • 5 Hang Power Cleans

    • 4 Front Squat

    • 3 Shoulder to OH

    • 200 m Run

RX: 135, 95

    RX+: 165, 115

    * Time Cap - 24 Mins

10.12.18

EMOM x 12 - Power Snatch

1-4: 5 Reps @55%

5-8: 4 Reps @60-65%

9-12: 3 Reps @65-70%


MetCon:  14 Min AMRAP

15 Hollow Rocks

200 m Run

25 Sit Ups

35 Dubs

10.11.18

Strength:

3 Pos. Clean Complex x 61 High Hang Power + 1 Hang Power + 1 Squat Clean* Start @ 60-65% of your 1RM Power Clean & Build


MetCon:  5 RFT

10 Burpee Box Jump Overs (24/20)

10 Hang Power Cleans (135/95) (185/125) RX+

10 Front Squats

*20 Min Cap

10.10.18

Strength:

A) Good Mornings - 3 x 8 *Primer

B) Deadlifts - 5 x 3 @ 85-90%


MetCon: For Time

600 M Run

15 Hang Power Snatch (95/65)

1 Rope Climb

400 M Run

12 Hang Power Snatch

2 Rope Climbs

200 M Run

9 Hang Power Snatch

3 Rope Climbs


*24 Min Cap

10.9.18

Strength:

A1) Mix Rack Farmers x 3A2) Floor Z Press - 3 x 8 *Light Weight PrimerB) Push Jerks - 5 x 2 @90-95%
MetCon:

5 RFT

50 Dubs

10 Push Jerks (115/85)

* Rest 2 Mins *

20-15-10-5

Burpees

Wall Balls

10.8.18

Strength:

A) Bands Primer

B) Front Squats - 2 x 6 @ 65-70%

    4 x 5 @ 70%


MetCon: 4 RFT

400 M Run

20 KB Swings (55/35) (70/55) RX+

15 T2B

10 Ring Dips

10.5.18

A) EMOM x 10 - Snatch Complex

    * P. Snatch + Sqt Snatch + OHS

    * 65-70% of 1RM Sqt Snatch

    * Build Heavy if needed


B) METCON

    400 m Run Buy In

    5 Rounds of...

    20 Box Jump Overs *24/20

    20 DB Snatch (10/10) *50/30

    400 m Run Buy Out

*Time Cap - at 20:00 if you haven’t finished the 5 Rounds, Finish 400 m Buy Out

10.4.18

3 Position Clean Complex x 6

  1 Power + 1 Hang Power + 1 Hang Squat

  * Build Heavy

  * 1st set at 55-60% of 1RM Power Clean


METCON:

  9 Thrusters (95/65)

  9 Burpees over the Bar

    3 Rope Climbs (15 Ring Rows)

  15 Thrusters

  15 BOTB

    2 Rope Climbs (10 Ring Rows)

  21 Thrusters

  21 BOTB

    1 Rope Climbs (5 Ring Rows)

  * 20 min Cap

10.3.18

Strength:

  A) Good mornings - 3 x 5 *Primer

  B) Deadlift - 1 x 5 @ 80%

                        4 x 4 @ 85%


METCON:  10 RFT

    1 Round of Cindy

    3 Power Snatch (135/95)

    10 Hollow Rocks

10.2.18

Strength:

A1) Mix Rack Farmers x 3

A2) 1/2 Kneel KB Press - 3 x 8/8

B) Push Jerk - 5 x 2 (85-90%)


MetCon:

  5 RFT

    50 Dubs

    10 Hang P. Cleans (135/95)

  1 Min Rest

  5 RFT

      75 Dubs

      5 Power Cleans (165/115)

10.2.18

Strength:

A1) Mix Rack Farmers x 3

A2) 1/2 Kneel KB Press - 3 x 8/8

B) Push Jerk - 5 x 2 (85-90%)


MetCon:

  5 RFT

    50 Dubs

    10 Hang P. Cleans (135/95)

  1 Min Rest

  5 RFT

      75 Dubs

      5 Power Cleans (165/115)

10.1.18

Strength:

Front Squats

1 x 8 @ 60%

                          4 x 6 @ 65%

 

MetCon:  3 RFT

    200 m Run

    20 T2B

    20 KB Goblet Fwd Lunges

    20 Alt. Single Arm KB Swings

9.28.18

STRENGTH:

A) * Primer - Snatch Pulls - 3 x 5

B) EMOM - Death by Power Snatch

    * RX 95/65, RX+ 115/75


MetCon: 21-15-9

    KBS

    HSPU

    Hollow Rocks

    50-75-100

    Dubs after each round

9.27.18

 STRENGTH:

  A) EMOM - Power Cleans x 3 Reps

* RX Start at 115 - add 10 lbs per min

      * Everyone else start at 50% 1RM

      * EMOM ends when you fail 3

* All Reps must be Tounch & Go

 

 MetCon - “Nicole”

20 Min AMRAP

400 m Run

    Max Unbroken Pull Ups

  • when you break on Pull Ups - you must run 400m. Score is total # of Pull Ups

9.26.18

 Strength:

  A) Good mornings - 3 x 5 *Primer

  B) Deadlift - 5 x 6 (75, 4 x 80%)

MetCon: 14 Min AMRAP

  600 m Run Buy In, then..

  5 Power Snatch (135/95)(155/105)RX+

  7 Burpees over the Bar