12.13.18

12 Min EMOM - Squat Cleans

  1-5: 3 @ 80%

  6-9: 2 @ 85%

  10-12: 1 @ 90%


MetCon: 14 Min AMRAP

  400 m Run

  20 Single Arm DB Clean n Jerks

  (50/35)

12.12.18

 EMOM: 16 Mins

:25 Battle Rope

12 Core Knee Tucks

:25 Row Sprint

10 Core Roll Outs


MetCon: 3 RFT

800m Run BUY IN

3 RFT:

  25 KBS (55/35) (70/55)RX+

  20 Wall Balls (20/14)

  15 T2B

800m Run BUY OUT

  *Cap - @ 22 Min run 800 m Buy Out

12.11.18

 Strength/Hypertrophy:

A1) Bench Press - 4 x 10, 8, 8, 8

A2) Strict Pull Ups - 4 x 8 (scale 12 Jumping PU)

*Build heavy on Bench

*Start 10# heavier than last week


MetCon: 2 RFT

50 Dubs

  25 Deadlifts (135/95) (165/115) RX+

  50 Dubs

  20 Hang Power Cleans

  50 Dubs

  15 Burpees over the Bar

  * 22 Min Time Cap

12.10.18

 Strength:

A1) Single Arm OH Rev. Lunges - 3 x 8/8

A2) Mix Rack Farmers Walk x


MetCon: 8 RFT

4 Power Snatches (115/85)

4 Hang Power Snatches

8 OHS

200 m Run

*26 Min Time Cap

12.7.18

Strength: EMOM x 12

  1 Power Snatch +

  1 Hang Power Snatch +

  1 Squat Snatch

  * 70 - 75% of 1RM Sqt Snatch (Build)

 

MetCon:  5 RFT

  10 HSPU

  20 Hollow Rocks

  10 Push Ups

  20 T2B

  50 Dubs

*24 Minute Time Cap

12.6.18

 Strength: EMOM x 12

  1 Power Clean +

  1 Hang Power Clean +

  1 Squat Clean

  * 70% of 1RM Sqt Clean


MetCon:  18 Min AMRAP

30Russian KB Swings

20 Box Jumps

10 Goblet Squats

5 Burpee Box Jump Overs

RX: 55/60,35

RX+: 70/80, 55

12.5.18

 Core: EMOM x 12

• :30 Knee Tucks

  • :35 Roll Outs

  • :40 Plank Hold


MetCon: 5 RFT

12 Alt. DB Snatch (50/35)

  16 Wall Balls

  200 m Run


  * 26 Min Time Cap

12.4.18

 Strength/Hypertrophy:

A1) Bench Press - 4 x 10, 8, 8, 6

A2) Strict Pull Ups - 3x5 (scale 10 Jumping PU)

*Build heavy on Bench

*Start 10# heavier than last week


MetCon:

6 Mins x 3 Rounds

1 Min Rest After each Round

(1) 800 m run

    AMRAP - Hang P. Cleans (135/95)

(2) 400 m run

      15 Burpees over the Bar

    AMRAP - P. Cleans (155/105)

(3) 200 m run

      25 Burpees over the

    AMRAP - P. Cleans (175/115)

12.3.18

Strength:

A1) KB Deficit Rev Lunges - 3 x 12

A2) Mix Rack Farmers x 3


MetCon: 

  21-15-9-15-21

  DB Thrusters (40/25)(50/30)RX+

  Pull Ups

  50-75-100-75-50

  Dubs

  * 24 min Cap

11.30.18

 Strength: EMOM x 15

Snatch Complex

1-5: 2 Power + 2 Hang Power (70%)

6-10: 2 Power + 1 Hang Power (77-80%)

11-15: 2 Power (85%+)


MetCon:  4 RFT

  5 Ring MU (10 Pull Ups or 15 Ring Rows)

  10 Burpees

  15 Push Ups

  20 Sit Ups

  * 20 Min Time Cap

11.29.18

 Strength: EMOM x 12

  2 Squat Cleans +

  1 Hang Power Clean +

  1 Push Jerk

  * 65% of 1RM Sqt Clean


MetCon:

400 M Run

100 Dubs

80 KB Swings (55/35)

60 Wall Balls

40 Box Jumps (24/20″)

20 T2B

10 Ring Dips

400 M Run

* 24 Min Time Cap

11.28.18

 Core: EMOM x 12

• 10 Plank Walk Outs

  • 15 Rower Knee Tucks

  • 15 Sit Ups


MetCon: 18 Min AMRAP

300 m Run

6 Power Snatch (115/85)

9 OHS

11.27.18

 Strength/Hypertrophy:

A1) Bench Press - 4 x 10, 8, 8, 6 *Build

A2) Strict Pull Ups - 3 x 5 (scale 10 Ring Rows)


MetCon: 4 RFT

  10 Hang P. Cleans (135/95)

  15 Burpees over Bar

  20 Hollow Rocks

  400 m Run

  * 24 Min Time Cap

11.26.18

Strength:

A1) Dbl DB/KB Walking Lunges - 3 x 30

A2) Mix Rack Farmers x 3


MetCon: 3 Mins x 5 Rounds

30 KB Swings

6 Front Squats (135/95) (165/115) RX+

Max Dubs w/ remaining time

  • 1 min rest between rounds

*Score - Total Dubs

11.21.18

 Core: EMOM x 12

• 15 Rower Roll Outs

  • :30 Hollow Hold Flutters

  • :40 Weighted Plank Hold


MetCon:

800 m Run - BUY IN

  5 Rounds

  12 KB Goblet Reverse Lunges

  24 Alt. Single Arm KB Swings

  12 Burpees Over the KB

  800 m Run - BUY OUT

11.20.18

 Strength/Hypertrophy:

A1) Single Arm Bridge Floor Press - 3 x 8/8

A2) WTD Pushups - 3x10

A3) Strict Pull Ups - 3x5 (scale 10 Ring Rows)


MetCon: 20 Min AMRAP

2/2/2, 4/4/4, 6/6/6, 8/8/8, 10/10/10...

Hang Power Cleans (115/75) (155/105)RX+

  BOTB

Shoulder to OH

  200 m Run after each round

11.19.18

 Strength:

Front Squats - 1 RM

 

MetCon: 4 RFT

400 m Run

    10 Power Snatches (115/85)

    10 OH Sqts

    * 26 min Cap

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