Strength
Back squat 0.0.x.1
8 @55%
6 @65%
4 @75%
8 @60%
6 @70%
4 @80%
Metcon
3 rounds
50 cal row
20 goblet step ups (10ea) 53/35
15 dead lift 185/130
Accessory
2x
15 back ext
20 ab wheel out
8/24/17
Metcon
Every 3 min for 10 rounds
20 double unders
4 handstand push up
6 oh quats 95/65
Accessory
3x
20 second hollow hold + 20 hollow rocks
10 db bench press
20 russian twist
10 landmine row
8/23/17
Strength
6x clean & jerk complex
(1+1+1+1)
Power clean + push press + hang power clean + jerk
Metcon
For time
1000m row
30 clean and jerk 135/95
20 burpee box jump over
Accessory
2x
15 hip ext
20 zottman curl
12 each tricep pull down
8/22/17
Strength
Snatch complex
6x (1+1+2)
power snatch + hang power snatch + over head squat
Metcon
3 rounds
200m run
15 kettlebell swing 70/44
15 toes to bar
*2 min rest between each round
Accessory
2x
6 GHR
max ring row 2.1.2.1
8/21/17
Strength
Front squat 2.1.x.1
6x2
Metcon
AMRAPx10
5 hang squat cleans 115/75
10 back rack reverse lunge
15 ghd sit up
Accessory
2x
6ea single leg split squat 2.1.x.1
1 min weighted plank
15 banded good morning
8/18/17
Strength
Back squat 0.0.x.1
8 @50%
6 @60%
4 @70%
8 @55%
6 @65%
4 @75%
Metcon
AMRAPx15
15 russian kb swing
15 ball slam
15 pull up
Accessory
2x
30 weighted sit up
12 bent over db row (double db)
10 db pull over
8/17/17
Metcon
Every 4 min for 32 min
100m sprint
8 thrusters 75/55
4 burpee over the bar
Accessory
3x
30 second hollow hold + 30 hollow rocks
20 banded tricep pull down
15 banded face pull
10 zottman curl
8/16/17
Strength
Snatch complex
5x (1+1+1+2) build across
power snatch + low hang power snatch + hang power snatch+ over head squat 3.3.x.1
Metcon
3 rounds
400m run
21 sdhp 95/65
15 box jump
9 strict ring dip
Accessory
2x
45 second weighted plank
10 ½ kneeling single arm Arnold press
8/15/17
Strength
5x clean & jerk complex
(1+1+1+2+1)
Power clean + low hang power clean + push press + jerk + push press
Metcon
EMOMx16
Min 1: 17/15 cal row
Min 2: 10ea single arm db/kb push press (10/10 with a 1 second pause at the top)
Min 3: 15 toes to bar
Min 4: rest
Accessory
2x
15 banded pull apart
10 landmine row
8/14/17
Strength
Front squat 2.1.x.1
2x3
4x2
Metcon
For time
400m run
80 double unders
50 medball clean wall ball
200m run
60 double unders
30 medball clean wall ball
400m run
Accessory
2x
25 ghd sit up
8 single leg RDL 3.1.x.1
8/11/17
Strength
Back squat 0.0.x.1
2x4
3x3
(build from last week. SPEED out of the bottom)
Metcon
AMRAPx16
250m row
10 Toes to bar
10 Sumo deadlift high pull 95/65
10 push up
Accessory
3x
15 banded pull down
15 hammer curl
15 db fly
8/10/17
Strength
5x clean & jerk complex Build from last week
(1+1+2+2)
Power clean + low hang power clean + push press (1 second pause at top) + jerk
Metcon
5 rounds
6 clean and jerk 135/95
20 box jump
Accessory
2x
15 banded face pull
30 russian twist
8/9/17
Metcon
Every 5 minutes for 25 min
15 chest to bar pull up (or 5 muscle up)
200m sprint
unbroken wallball
Accessory
3x
8 half kneeling db Arnold press
12 zottman curl
8 back ext
8/8/17
Strength
Snatch complex
5x (1+2+2) build across
power snatch + low hang power snatch(pause in the catch on snatches) + over head squat 3.3.x.1
Metcon
3 rounds
20 ghd sit up
100m single arm farmers carry (50R/50L)
15 deadlift 185/135
Accessory
2x
8 turkish get up
45 sec plank
8/7/17
Strength
Front squat 3.2.x.1 build from last week
4x3
2x2
Metcon
AMRAPx13
15 thrusters 105/75
50 double under
Accessory
2x
30 second hollow hold + 30 hollow rocks
15 banded good morning
8/4/17
Strength
Back squat 0.0.x.1
3x4
2x3
(build from last week. SPEED out of the bottom)
Metcon
AMRAPx14
6 handstand push up
30 front rack lunge 65/65 (alternate, reverse)
15 ghd sit up
Accessory
3x
10 db pull overs
12 db skull crusher 3.0.x.1
15 bicep curl 3.0.x.1
8/3/17
Strength
5x clean & jerk complex Build from last week
(1+1+2+2)
Power clean + low hang power clean + push press (1 second pause at top) + jerk
Metcon
2 rounds
750m row
15 clean and jerk 135/95
30 toes to bar
*3 min rest between
Accessory
3x
30 sec hollow hold
20 second sorenson hold
20 zottman curl (light)
8/2/17
Strength
Snatch complex
5x (1+1+1+1) build across (start working set around 65%
snatch start + power snatch + low hang power snatch(pause in the catch on snatches) + over head squat 3.3.x.1
Metcon
6 rounds
30 double unders
5 power snatch 135/95
10 ring dip
Accessory
2x
30 weighted sit up
15 band face pull
8/1/17
Metcon
Every 3 min for 30 min
10 sec bike sprint – rest 50
100m sprint
6 dead lift 185/125
4 burpee
Accessory
3x
45 sec plank
15 v-up
7/31/17
Strength
Front squat 3.2.x.1 build from last week
2x4
4x3
Metcon
For time
200m run
50 air squat
20 shoulder to over head 115/80
200m run
50 air squat
15 shoulder to over head 115/80
200m run
50 air squat
10 shoulder to over head 115/80
Accessory
2x
15 ab wheel outs
8 single leg RDL
15 band pull aparts