Warm up
Strength
Overhead Squat 3 rep max
Metcon
5 Rounds for Time:
21/18 Calorie Row
15 Handstand Push Ups
9 Hang Power Snatch (115/75#)
20 Minute Time Cap
5/20/19
Warm up
Strength
Every :30 for 10 Minutes:
1 Power Clean and Split Jerk
Metcon
With a partner:
2 Rounds for Time:
100 Bar Facing Burpees
30 Power Cleans (185/125#)
20 Minute Time Cap!
5/17/19
Warm up
Metcon
For time:
21 Front Squats (135/95#)
21 Kettlebell Swings (70/53#)
400 m run
15 Front Squats (135/95#)
15 Kettlebell Swings (70/53#)
400 m run
9 Front Squats (135/95#)
9 Kettlebell Swings (70/53#)
400 m run
Cash out/finisher
A)
Chin ups 4 x 12
Ring dips 4 x 12
B)
Sitting alternating dumbbell bicep curls 2 x 10
Dumbbell Skull crushers 2 x 10
5/16/19
Warm up
Strength
Box Back Squat
10 x 2 @ 70%
Metcon
“Nancy”
5 Rounds for Time:
400m Run
15 Overhead Squats (95/65#)
5/15/19
Warm up
Strength
7 x 1 (Snatch pull + snatch)
Metcon
“Karen”
For Time:
150 Wall ball (20/14#)(10’/9’)
Time Cap = 15 Minutes
5/14/19
Warm up
Strength
10’ EMOM
3 power cleans
Metcon
2 Rounds for Time:
21 Calorie Bike
7 Muscle Ups
15 Calorie Bike
7 Muscle Ups
9 Calorie Bike
7 Muscle Ups
*Complete 1 round every 12 minutes
5/13/19
Warm up
Strength
Shoulder to overhead 1 rep max
Metcon
3 Rounds for Time:
20 Double Dumbbell Thrusters (50/35#)
20 Burpees
20 Pull Ups
4/12/19
Warm up
Strength
Power Clean 8 x 2 @ 75%
Metcon
20 Minute Alternating Minute EMOM:
EVEN: 20/15 Calorie Row
ODD: 20 Ab Mat Sit Ups
4/11/19
Warm up
Strength
Power Snatch 8 x 2 @ 75%
Metcon
10 Rounds for Time:
10 Toes to Bar
10 Burpees
Rest :45
Time Cap = 20 Minutes
4/10/19
Warm up
Strength
Bench press 8x 2 @ 80%
Metcon
20 Minute AMRAP:
200m Run
3 Bench Press @ 70% of 1RM
1 Rope Climb
4/9/19
Warm up
Strength
10 Minute EMOM:
5 Muscle Ups
Metcon
5 Rounds for Time:
10 Deadlifts (225/155#)
20 Wall Ball (20/14#)
15 Minute Time Cap
4/8/19
Warm up
Strength
Back Squat
3 x 3
1 x 8 @ 85% of today’s triple
Metcon
With a Partner, For Time:
2,000m run (10 x 200m)
2,000m Row
100 Burpees
4/5/19
Warm up
Metcon
5 min clock:
50/35 Row cals
In remaining time, AMRAP:
12 Deadlifts 185/135
8 Box Jump overs (24/20)
rest 5 min, then…
5 min clock:
35/25 Row cals
In remaining time. AMRAP:
8 DL (225/155)
8 Box jump overs (24/20)
Rest 5 min, then…
5 min clock:
20/15 Row cals
In remaining time, AMRAP:
4 DL (245/165)
8 Box jump overs (24/20)
Cash out/Finisher:
2 rounds for quality of
1’ Plank
1’ Left side plank
1’ Right side plank
4/4/19
Warm up
Metcon
5 Rounds for Time:
500 m Assault bike
500’ Shuttle run (see below)
15 Kettlebell Swings (70/53#)
Rest 1:30
4/3/19
Warm up
Strength
Power clean 5 x 2
Metcon
For Time:
9-6-3
Power Cleans (185/105#)
400m Run before each set!
4/2/19
Warm up
Strength
Overhead Squat
1- ME, then
70% of today’s 1rm for max reps.
Metcon
Every 3 Minutes for 15 Minutes do:
20/15 Calorie Row
15 Toes to Bar
10 Shoulder to Overhead (135/95#)
4/1/19
Warm up
Strength
10 Minute EMOM:
5 Muscle Ups
Metcon
With a Partner for Time:
100/80 Calorie Bike
100 Deadlifts (225/155#)
100 Burpees
3/29/19
Warm up
Metcon
5 Rounds for Time:
400 m run
7 Power Cleans (185/125#)
14 Strict Handstand Push Ups
Cash out/Finisher
Romanian Deadlift
4 x 8 reps @ 50-60% of 1RM Deadlift
Strict Ring Dip
4 x 8 reps
3/28/19
Warm up
Strength
10’ EMOM
3 Power snatches
10/7 Hand release push ups
Metcon
5 Rounds for Time:
15/12 Calorie Bike
10 alternating arm Dumbbell Snatches (50/35#)
15 Toes to Bar
1 Minute Rest
3/27/19
Warm up
Metcon
10 Rounds for Time:
250m Row
7 Kettlebell Swings (70/53#)
5 Bench Press
1 Minute Rest