Archive for July, 2017

Tuesday 8.1.17

Weightlifting:
Clean Pull + Power Clean + Hang Clean (Build to a max, then 95%, 90%)

Metcon:
800m Run
21 Clean and Jerks
3 Rope Climbs
400m Run
15 Clean and Jerks
2 Rope Climbs
200m Run
9 Clean and Jerks
1 Rope Climb
RX – 135/95#
CRX – 155/105# + Legless RC

Weightlifting: Clean Pull + Power Clean + Hang Clean (Build to a max, then 95%, 90%) Metcon: 800m Run 21 Clean and Jerks 3 Rope Climbs 400m Run 15 Clean and Jerks 2 Rope Climbs 200m Run 9 Clean and
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Monday 7.31.17

Weightlifting:
Overhead Squat (3RM)
18 minutes. Establish a heavy triple for the day, then 95% and 90%.

Metcon (AMRAP – Rounds and Reps)
AMRAP15
12 Alt DB Snatches
12 DB Overhead Squats
6 Burpee Muscle Ups
CRX – 70/50

Weightlifting: Overhead Squat (3RM) 18 minutes. Establish a heavy triple for the day, then 95% and 90%. Metcon (AMRAP – Rounds and Reps) AMRAP15 12 Alt DB Snatches 12 DB Overhead Squats 6 Burpee Muscle Ups CRX – 70/50
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Partner Saturday

BBG:
Metcon (Weight)
EMOM10
Odd – 10 Back Rack Lunges
Even – 10 Hollow Body Rocks + 10 Supermen

Metcon (Time)
10 Round Relay
40 Double Unders
10 Shoulder to Overhead
10 Front Squats
RX 95/65#
CRX 135/95#

BBG: Metcon (Weight) EMOM10 Odd – 10 Back Rack Lunges Even – 10 Hollow Body Rocks + 10 Supermen Metcon (Time) 10 Round Relay 40 Double Unders 10 Shoulder to Overhead 10 Front Squats RX 95/65# CRX 135/95#
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Thursday 7.27.17

Weightlifting:
Snatch Pull + Power Snatch (Build to a max for the day)
Drop sets @95%, 90%

Metcon:
21-15-9
Row (Cal)
Toes To Bar
HSPU

Weightlifting: Snatch Pull + Power Snatch (Build to a max for the day) Drop sets @95%, 90% Metcon: 21-15-9 Row (Cal) Toes To Bar HSPU
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Tuesday 7.25.17

Weightlifting:
Clean and Jerk

15 minutes to find a heavy single

Metcon:
15-12-9
Hang Power Cleans
Chest to Bar Pullups

Rest 3 Minutes, then:

9-12-15
Hang Power Cleans
Chest to Bar Pullups
RX 95/65#
CRX 135/95#
Score = Total time, including rest.

Weightlifting: Clean and Jerk 15 minutes to find a heavy single Metcon: 15-12-9 Hang Power Cleans Chest to Bar Pullups Rest 3 Minutes, then: 9-12-15 Hang Power Cleans Chest to Bar Pullups RX 95/65# CRX 135/95# Score = Total time,
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Partner Saturday

BBG:
EMOM10
Odd – 3 Deadlifts
Even – Max Ring Dips

Metcon (AMRAP – Rounds and Reps):
AMRAP8
10 KB Swings (53#/35#)
10 Thrusters (75#/55#)
Alternating full rounds with a partner.

AMRAP8
10 Cal Row
10 Box Jump Overs (24/20″)

Alternating full rounds with a partner.

BBG: EMOM10 Odd – 3 Deadlifts Even – Max Ring Dips Metcon (AMRAP – Rounds and Reps): AMRAP8 10 KB Swings (53#/35#) 10 Thrusters (75#/55#) Alternating full rounds with a partner. AMRAP8 10 Cal Row 10 Box Jump Overs (24/20″)
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Friday 7.21.17

5 Rounds (not for time)
8R/8L Alt DB Bench Press
8 Glute Bridge w/ 5s Eccentric + Leg Curl
8 Weighted Ring Rows w/ Feet Elevated
8 Strict Toes To Bar
Circuit through movements with minimal rest. Use first 2 rounds as warmup. Rest 1:30 between rounds.

After Party:
3 Rounds
15 Band Pullaparts
10R/10L Hammer Curls

5 Rounds (not for time) 8R/8L Alt DB Bench Press 8 Glute Bridge w/ 5s Eccentric + Leg Curl 8 Weighted Ring Rows w/ Feet Elevated 8 Strict Toes To Bar Circuit through movements with minimal rest. Use first 2
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Thursday 7.20.17

Weightlifting:
Snatch (15 minutes to build to a heavy single)

Metcon:
Every 5 Minutes x 5
400m Run
5 Snatches (full)
7 Burpees Over Bar
Males – 115/135/155/135/115
Females – 75/95/105/95/75

Weightlifting: Snatch (15 minutes to build to a heavy single) Metcon: Every 5 Minutes x 5 400m Run 5 Snatches (full) 7 Burpees Over Bar Males – 115/135/155/135/115 Females – 75/95/105/95/75
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Wednesday 7.19.17

Warm-up:
Run 1 Mile at a moderate pace.

Metcon:
15 Minutes Max Effort
Row (meters)
Rest 5 minutes
15 Minutes Max Effort
Assault Bike (Cal)

Warm-up: Run 1 Mile at a moderate pace. Metcon: 15 Minutes Max Effort Row (meters) Rest 5 minutes 15 Minutes Max Effort Assault Bike (Cal)
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Tuesday 7.18.17

Weightlifting:
Power Clean + Push Jerk + Split Jerk (Every 2:00 x 7)
Build to a max for the day
 
Metcon:
10-8-6-4-2
Double Unders x10 (100-80-60-40-20-10)
Hang Power Cleans 135/95#(CRX – 155/105#)
Chest to Bar Pullups – (CRX – Muscle Ups 5-4-3-2-1)

 

Weightlifting: Power Clean + Push Jerk + Split Jerk (Every 2:00 x 7) Build to a max for the day   Metcon: 10-8-6-4-2 Double Unders x10 (100-80-60-40-20-10) Hang Power Cleans 135/95#(CRX – 155/105#) Chest to Bar Pullups – (CRX –
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