Strength
3x
A1) 8 Inverted bar row 3.1.x.3
A2) 8 Single arm db bench press 3.1.x.1
A3) 30 second arch hold
Metcon
Every 5 min for 4 rounds
100m row
12 push up
25 kb swing
4/9/18
Strength
4x3 Overhead squat 3.2.x.1
Metcon
AMRAPx16
10 hang squat clean 135/95
10 Toes to bar
20 Double under
4/6/18
Strength
Rope climb skill work
3x
A1) 6 rope pull up 2.1.x.2
A2) 12 ½ Kneeling single arm DB press 3.1.x.2
A3) 30 Second sorenson hold
Metcon
3 rounds
10 strict pull up
20 push up
30 oh lunge step 45/25 plate
4/5/18
Strength
3x
A1) 8 DB Z press 3.1.x.2 (moderate weight)
A2) 8 Single arm bent over row 2.1.x.2
A3) 30 Sec L sit (done in a cluster 10.10.10)
Metcon
15-12-9-6-3
SDHP 95/65
Toes to bar
DB thruster 50/35
4/4/18
Strength
3x
A1) 12 Split squat (kb in goblet, 6/6) 3.1.x.1
A2) 12 Banded face pull 2.1.x.2
A3) 8 KB windmill (4/4)
Metcon
AMRAPx6
12 wallball
8 db snatch (alternate)
6 burpee
*rest 3 min
AMRAPx6
12 ball slam
9 box jump over
4/3/18
Strength
3x
A1) 12 DB bench press 3.1.x.2 (moderate weight)
A2) 12 Bent over row 2.1.x.2 (barbell 40-50% max clean)
A3) 1 min plank
Metcon
AMRAPx13
5 hang clean 115/80
10 shoulder to over-head 115/80
50 double under
4/2/18
Strength
3x
A1) 12 Crossack squat (kb in goblet, 6/6) 3.1.x.1
A2) 12 Single leg dead lift (kb in hand of non working leg, 6/6) 3.1.x.2
A3) 20 Russian twist
Metcon
For time
5 dead lift 185/130
20 sit up
10 dead lift
20 sit up
15 dead lift
20 sit up
10 dead lift
20 sit up
5 dead lift
3/30/18
Strength
Snatch
2x 50%
2x 60%
2x2 70%
2x80%
Metcon
30-20-10
Cal row
Alternating db snatch 50/35
*rest 3 min
10-20-30
Cal row
Alternating db snatch
3/29/18
Stength
4x
A1) 8 DB bench press 3.1.x.2
A2) 8 Bent over row 2.1.x.2
Metcon
AMRAPx9
3 Strict Handstand Push up
3 Hang Power Clean 135/95
6 Strict Handstand Push up
3 Hang Power Clean
9 Strict Handstand Push ups
3 Hang Power Clean
12 Strict Handstand Push ups
6 Hang Power Clean
15 Strict Handstand Push up
6 Hang Power Clean
18 Strict Handstand Push-up
6 Hang Power Clean
21 Strict Handstand Push ups
9 Hang Power Clean
Etc..
3/28/18
Skill
Rope climb
Metcon
AMRAPx13
10 db/kb deadlift
8 db/kb reverse lunge
1 rope climb
50 double under
3/27/18
Strength
Clean and jerk
2x 50%
2x 60%
2x2 70%
2x80%
Metcon
EMOMx20
Min 1: 8 burpee box jump
Min 2: 15 ghd sit up or 20 abmat
Min 3: 20 kb swing
Min 4: 45 sec bike
3/26/18
Metcon
18.5 = 12.5 = 11.6
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Men use 100 lb.
3/23/18
Strength
3 position clean
1x55%
1x65%
3x75%
2x85%
Metcon
AMRAPx13
9 SDHP 95/65
12 box jump
15 GHD sit up
3/22/18
Strength
Snatch pull + hang snatch (2+2)
1x55%
1x65%
2x75% (1+2)
Snatch pull
2x 85%
3x1 95%
Metcon
10 rounds
10 wall ball
7 chest to bar
1 snatch 80%
3/21/18
Strength
Push press + Push jerk (3+2)
1x55%
1x65%
2x75% (2+2)
3x85% (1+1)
Metcon
AMRAPx9
5 Hang power clean 135/95
8 DB thruster 50/35
30 Double under
3/20/18
Strength
Front squat
6x2 (building to a heavy double 85%+)
Metcon
Every 5 min for 25
20 cal row
10 Burpee box jump over
16 Sinlge arm db oh squat 50/35 (8R/8L)
3/19/18
Metcon
18.4
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
3/16/18
Strength
A) Snatch (slow to the knee with slight pause)
2x 50%
2x 60%
2x2 70%
B) Power snatch
EMOMx6 (3 min on each %)
2x 75%
1x 80%
Metcon
7 rounds
7 burpee
7 toes to bar
7 power snatch 95/65
3/15/18
Strength
Every 2 min for 20 min
1 clean DL + 1 hang clean + 1 clean
building across to max
Metcon
AMRAPx8
4 Db thruster 50/35
5 dead lift 225/155
8 DB thruster
10 dead lift
12 DB thruster
15 dead lift
16 DB thruster
20 dead lift
ect..
3/14/18
Strength
A) 3x6 strict pull up
B) 3x6 strict dip
C) Accumulate 2 min of handstand hold (scale up to free standing)
Metcon
AMRAPx14
55 cal row
44 box jump
33 chest to bar
22 DB clean 50/35
11 deficit handstand push up