Strength
1rm dead lift
Metcon
21-18-15
double kb/db russian swing
double kb/db front squat
hip ext
11/16/17
Strength
A) Max strict HSPU
B) Max kipping HSPU
*scaled hspu work: 1 set max reps on box then practice kicking up on wall, roughly 10-20 attempts
Metcon
4 rounds
10 Deficit push up (45s/25s)
150m run
10 power snatch 75/55 (5 from floor, 5 from hang position)
11/15/17
Strength
1rm back squat
Then @ 85% perform 1 set of max reps 3.0.x.0 (pause at top = done)
Metcon
EMOMx15
Min 1: 10 KB front rack reverse lunge (5ea, straight or alternating)
Min 2: 15/12 cal row
Min 3: 12 ghd sit up
11/14/17
Strength
A) 1rm strict press
B) 1rm push press
Then @ 65% (PP weight) perform 1 set of max strict press 1.0.x.2
Metcon
AMRAPx12
50 double unders
10 devils press 20/35
11/13/17
Strength
A) Max Strict pull up
B) Max Kipping pull up 1-2 attempts (second will be butterfly if you have them)
Metcon
15-13-11-9
hang power clean 95/65
pull up (no butterfly)
box jump over
11/10/17
Strength
A) 4x2 3-position Clean (50-60%)
B) 3x2 Jerk (65-75%) (from rack)
Metcon
Every 3 min for 5 rounds
3 sumo stance dead lift
60 second row
11/9/17
Strength
3x
15 second active hold
8 Sorenson db row 2.1.x.2
6 ½ kneeling landmine press 2.1.x.1
*rest 15 sec after each exercise, rest 90 at end of round
Metcon
3 rounds
10 db oh split squat
10 renegade row
10 sandbag squat
10 strict pull up
11/8/17
Strength
A) 4x2 3-position snatch (50-60%)
B) 3x2 snatch balance (65-75%)
Metcon
3 rounds of 3 min on/2 min off
25 unbroken kb swing
AMRAP laps around building
11/7/17
Strength
3x
5 kb wind mill each side
30 second wall climb (3x10 sec pause, ½ up, inverted, ½ down)
1 TUG each
*rest 15 sec after each exercise, rest 90 at end of round
Metcon
4 Rounds
10 Push press 75/55
20 Ball slam
30 sit up
11/6/17
Strength
4x 2-3 min rest between each
A1) 4 1 ¼ back squat 4.0.x.1 (50-60%)
A2) 3 depth drop
Metcon
EMOMx16
00:00-8:00
Even: 15 no push up burpee
Odd: 30 second goblet wall sit
8:00-15:00
Even: 40 sec bike
Odd: 12 goblet squat
11/3/17
Strength
Every 2 min for 14 min
Snatch complex
(1+1+1)
power snatch (take 5 seconds to get above the knee) +full hang snatch + full snatch
(2x80%,2x85%,3x90% @90% 2 full Snatch)
Metcon
3 rounds
20 kb swing 70/44
20 cal row
20 ghd sit up
20 push up
Accessory
2x
40 second weighted plank
10 banded good morning
11/2/17
Strength
EMOMx9
Min 1: 4-6 strict toes to bar
Min 2: 8ea single leg db RDL
Min 3: 4 ea side kb windmill
Metcon
Every 5 min for 7 rounds
150m sprint
8 Single arm db oh rev. lunge
50m sprint
10 Pull up (scale up to c2b)
Accessory
2x
10 zottman curl
30 second hollow hold or rock
11/1/17
Strength
Every 2 min for 14 min
clean & jerk complex
(1+1+1)
Power clean (take 5 seconds to get above knee) + full clean + jerk (pause in dip & catch)
(2x80%,2x85%,3x90% @90% 2 full clean + 1 jerk)
Metcon
15-12-9-6-3
Hand stand push up
Front squat 155/110
Burpee over the bar
Accessory
2x
30 second weighted Sorenson hold
10 banded face pull
30 russian twist
10/31/17
Metcon
31 min cap
200m med ball run
31 med ball clean
31 box jump
31 kb swing
31 goblet squat
31 pull ups
200m med ball run
31 wall ball
31 burpee
31 hang power snatch 75/55
31 oh squat 75/55
31 med ball sit up
200m med ball run
10/30/17
Strength
4x 2-3 min rest between each
A1) 2 front squat 2.2.x.1
A2) 3 tall box jump
Metcon
Grace
30 clean and jerk 135/95
Accessory
3x
10 weight hip ext
5 plank walk out
10/27/17
Strength
Every 2 min for 12 min
clean & jerk complex
(1+1+1)
Power clean + full clean + jerk
(3 sets at each 80 & 85%)
Metcon
AMRAPx14
15/12 cal bike or 17/15 cal row (bike 1st option)
12 double russian kb swing
6 double kb shoulder to over head
Accessory
2x
20 russian twist
20 ab wheel out
10/26/17
Strength
EMOMx15
Min 1: 4-6 strict toes to bar 3.1.1.1
Min 2: 5 single arm db push press + 5 single arm db push jerk (per arm)
Min 3: 8 snatch grip bent over row 3.1.1.2
Min 4: rest
Metcon
10 rounds: 1 min on/ 1 min off
100m sprint
5 dead lift (1.5 body weight)
Max strict hspu
Or
Max pull up or muscle up
(alternate every round)
Accessory
2x
20 tricep pull down
8 kb windmill
10/25/17
Strength
Every 2 min for 12 min
Snatch complex
(1+1+1)
power snatch +full hang snatch + full snatch
(3 sets at each 80 & 85%)
Metcon
Every 5 min for 4 rounds
10 hang power snatch 95/65
250m row
200m run
Accessory
2x
10 banded face pull
40 sec hollow flutter kick
10/24/17
Strength
EMOMx15
Min 1: 2+4 HSPU ( 2 strict at deficit, 4 kipping at deficit, scale down to box, or 4 wall climb)
Min 2: 3+3 strict pull up (3 weighted + 3 with out weight. Use smaller band the normal do 3 strict pull up + 10 second hold w chin over the bar)
Min 3: 30 second single arm push up plank
Min 4: rest
Metcon
4 rounds
40 double unders
10 clean and jerk 115/80
15 toes to bar
20 hand release push up
Accessory
2x
12 banded pull aparts
8 hip ext 3.1.1.2
10/23/17
Strength
4x 2-3 min rest between each
A1) 3 front squat 3.3.3.1
A2) 3 seated box jump
Metcon
AMRAPx12
150m run
50ft front rack carry
6 box jump 30/24
8 pistol squat
Accessory
2x
10 glute bridge
25 ghd sit up