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Coach Blake

Wednesday 3.20.19

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Skill:
Muscle-Up Skill Session
Drills: 3 sets: 10 –> 5 reps
1) Kip with false grip
2) Hips to Ring
3) Low Ring Transition (banded/feet)
Metcon (Time)
Muscle-Up Biathalon
3 rounds for time
800m run
12 Ring Muscle-Ups
*every break complete 10 V-ups

Scale: 10 Strict Pull-ups + Ring Dips

Tuesday 3.19.19

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Weightlifting:
Hang Snatch (EMOM10)
Min 1-2: 60%
Min 3-4: 65%
Min 5-6: 70%
Min 7-10: Build
Metcon (4 Rounds for reps)
The Chate: 3:00 work / 1:00 rest x 4
2 Deadlits (315/205)
4 SHSPU
8 Box Jumps (24/20)

Crx: (365/245#) + (30/24″)

Monday 3.18.19

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Weightlifting:
Back Squat (Every 3:00 x5, 6 Squats @70%)
On final set, perform max reps in 1:00
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10/8 AAB
5 SA DB Hang Cluster (R)
50′ OH Carry
5 SA DB Hang Cluster (L)
50′ OH Carry

Every 25′ = 1 Rep
Rx: 50/35
Crx: 70/50

Saturday 3.16.19

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Partner Chipper!
800m Run
80 Toes To Bar (Sx: Straight Leg Raise)
500m Run
50 Burpee Dual DB Deadlifts (2×50/2×35#)
800m Run
80 Ring Dips (Sx: HR Push-ups)
500m Run
50 Synchro Single DB Squats (Crx: OHS)
Both partners run together. Split the reps however desired.
Cap: 35 min

Friday 3.15.19

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Metcon (AMRAP – Rounds and Reps)
AMRAP 8
9 chest-to-Bar
12 wallballs (20/14)
Rest 3 minutes
AMRAP 8
12/9 Cal Row
9 DB Cleans  (40/30)

Crx: 50/35
After Party
3 sets – :30 on / :15 off
1) Hollow Hold
2) Russian Twists (20/14)
No rest between rounds

Monday 2.25.19

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Weightlifting:
Back Squat (EMOM10)
Min 1-9: 1 Rep @85%
Min 10: Max Reps @65%
Metcon (3 Rounds for time)
3 Rounds EACH For time:
1000m Row/Ski OR 2000m Assault Bike
20 DB Box Step Ups (2×50#/2×35#)
16 Toes to Bar
Rest 2:00

Round 1: Row
Round 2: Bike
Round 3: Ski

Thursday 1.10.19

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Weightlifting:
20 Minutes: (All Dual DB/KB)
7R/7L Single Leg Deadlifts
7R/7L Alt. DB Bench
7R/7L Renegade Rows

Athletes keeping the weight light-mod should aim for 5 rounds. Athletes going mod-heavy should aim for 3-4 rounds.
Metcon (AMRAP – Rounds and Reps)
AMRAP15
10R/10L KB Russian Swing
15 Toes To Bar
200m Run (.3mi Assault Bike)

RX: 53/35#
CRX: 70/44#

Tuesday 1.8.19

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Weightlifting:
Power Clean (1 x 16 @80%)
1 PC every :45 x 16
Metcon:
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

Monday 12.31.18

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No 6:30 or 7:30 PM Classes Today!

New Year’s Day: 8am and 9:30am Classes only. 10:30 – 12:30 Open Gym.

Weightlifting:
Deadlift (3 reps every :90 x 8)
Begin at 90% of 1RM Clean and build.
Metcon (Time)
3 Rounds
80 Double Unders
40 AbMat Situps
20 DB Box Step Ups (2×50, 2×35#)20″
10 Bench Press (155/90#)

20 Minute Cap.