Strength
4x
A1) Strict pull up 5
A2) Strict dip 5
Metcon
5-4-3-2-1
Squat clean 185/125
15-12-9-6-3
Chest to bar pull up
2/12/17
Strength
4x3 (amrap 4th set)
Back squat 75% @2.1.x.1
Metcon
3 rounds
15 burpee over the bar
15 power clean 95/65
15 shoulder to overhead
*rest 2 min
2/9/18
Strength
Snatch
2x2 50%
2x2 60%
EMOMx5
2x 80%
Metcon
25-20-15-10
Ghd sit up
KB swing
Cal row
2/8/18
Strength
Front squat
4x5 @75%
Metcon
2 rounds
20 power clean 95/65
20 hand release push up
20 chest to bar pull up
20 box jump (step down)
*rest 2 min between rounds
2/7/18
Strength
A) 15 strict pull up @ 3.1.x.3 (accumulate 15 reps with strict tempo)
3x
B1)10 ring row
B2) 10 push up
*unbroken reps 2 min rest
Metcon
AMRAPx12
3 Oh squat 95/65
3 burpee over the bar
6 Oh squat 95/65
6 burpee over the bar
9 Oh squat 95/65
9 burpee over the bar…
2/6/18
Strength
Power clean + push jerk
2x2 50%
2x2 60%
2x2 70%
EMOMx4
3x 80%
Metcon
5 rounds
14 Toes to bar
9 Power Snatch 75/55
27 Double under
2/5/18
Strength
Dead lift
5x 50%
5x 60%
3x5 70%
Metcon
Every 5 min for 20
500m row
15 db thruster 50/35
2/2/18
Strength
3x – rest 2 min
A1) 2 strict pull up + 2 kipping + 2 chest to bar
A2) 8 prone GHD barbell row
Metcon
AMRAPx12
8 chest to bar pull up
Walking lunge 25’
8 DB shoulder to overhead
Walking lunge 25’
2/1/18
Strength
Clean pull + clean + jerk (1+1+1)
2x2 50%
2x2 60%
Clean and jerk (1+1)
EMOMx3
2x 70%
EMOMx5
1x 80%
Metcon
EMOMx20
00:00-10:00
Even: 4 hang power clean 135/95
Odd: 30 double unders
REST 2 min
12:00-20:00
Even: 6 hang power clean 155/110
Odd: 50 double unders
1/31/18
Strength
Snatch pull + snatch (1+1)
2x2 50%
2x2 60%
Snatch
EMOMx5
1x 70%
EMOMx5
1x 80%
Metcon
Every 5 min for 20 min
40 second bike
7 hspu
14 burpee over the bar
7 deadlift 275/185
1/30/18
Strength
3x - rest 3 min
A1) 10 sec support hold + 3-5 ring dip
A2) 10 sec hand stand hold + 2-4 hspu
Metcon
3 rounds
21 box jump
15 dip
9 hang power snatch 115/80
1/29/18
Strength
4x3 (amrap 4th set)
Back squat 85% @2.1.x.1
Metcon
In 15 minutes
1000m row
100 wall ball
max toes to bar
*score as total reps 101+toes to bar
1/26/18
Strength
Power clean + high hang clean + jerk (1+1+1)
2x50%
2x60%
2x70%
-Then-
EMOMx8
1@80-85%
Metcon
4 rounds
250 row
15 thruster 95/65
15 toes to bar
*rest 2:30
1/25/18
Strength
EMOMx10
Even: 2 pull up + 3 c2b
Odd: 4 DB power clean + 4 push press
Metcon
3 rounds
20 wall ball
20 kb swing
20 lunge
20 kb swing
1/24/18
Strength
Front squat
3x3 @70% 5.5.x.1
5x1 @80-85
Metcon
21-18-15-12-9
db snatch
burpee
(new open standards for snatch and burpee)
1/23/18
Strength
EMOMx10
Even: 2 strict T2B + 4 kipping
Odd: 2 strict hspu + 4 kipping
Metcon
13 min cap
60 cal row
50 push up
40 pull up
30 hang power clean 135/95
Max double under in remaining time
1/22/18
Strength
Low hang snatch + high hang snatch (1+2)
2x50%
2x60%
2x70%
-then-
EMOMx8
1x80-85%
Metcon
3 rounds
AMRAPx4
5 dead lift 115/80
9 oh squat 115/80
12 box jump
Rest 3 min
1/19/18
Strength
5x
3 strict pull up + 4-6 kipping
Metcon
21-18-15-12-9
DB thruster 50/35
Burpee box jump over
1/18/18
Strength
Back squat
5x3
Metcon
AMRAPx10
By 3’s
3 toes to bar
3 snatch 95/65
6 toes to bar
6 snatch 95/65
9 toes to bar
9 snatch 95/65...
1/17/18
strength
Clean and jerk
2+1 @50%
2+1 @60%
2x 1+1 @70%
EMOMx8
1 Clean and jerk 80%
Metcon
5 rounds
10 hand stand push up
10 dead lift 225/155
10 box jump (step down)