Strength
Build max clean
Metcon
21-15-9-6-3
Thruster 95/65
*9 burpee every round
6/1/18
Strength
Build to max Dead lift
Metcon
AMRAPx12
250m row
15 deadlift 205/145 or 70%
200m sandbag run
5/31/18
Strength
Build to max back squat
Metcon
5 rounds
10 box jump over
10 hang squat clean 115/80
5/30/18
Strength
High hang power snatch + low hang snatch
*build to max
Metcon
EMOMx21
M1: 45 double under
M2: 5 wall climb
M3: 10 toes to bar
5/29/18
Strength
3 rounds
A1) 8 single leg db rdl
A2) 8-12 DB floor press
A3) 40 second plank
Metcon
4 rounds
300m row
15 goblet squat
100m shuttle sprint (4x25m)
20 kettlebell swing
*1 min rest
5/28/18
Metcon
MURPH
1 mile run
100 pull ups
200 push up
300 squat
1 mile run
5/25/18
Strength
High hang power snatch + low hang snatch
2x 60%
2x 70%
2x 80%
EMOMx6 (1 snatch from low hang only)
1x85% (3min)
1x90% (3min)
Metcon
Every 5 min for 4 rounds
200m run
10 toes to bar
5 hang power snatch 95/65
10 OH squat
*bike remaining time
5/24/18
Strength
4x
A1) 5 wide grip inverted row 3.1.3.3
A2) 5 deficit push up 3.1.3.1 (45/25lb plates)
A3) 5 table top
Metcon
5 rounds
5 burpee box jump over
15 kb swing 53/35
5/23/18
Strength
Power clean + push press
2x 60%
2x 70%
2x 80%
EMOMx6
1x85% (3min)
1x90% (3min)
Metcon
AMRAPx10
800m run
max squat clean to over head 115/80
5/22/18
Strength
4x
A1) 5 strict toes to bar 3.1.x.1
A2) 5 dead lift 3.1.x.1
A3) 10-15 second handstand hold (wall facing)
Metcon
6 rounds
2 min row for distance
*2 min rest
5/21/18
Strength
1 ¼ back squat 3.0.x.1
3x 50%
3x 60%
3x2 70%
2x2 75%
Metcon
AMRAPx10
5 pull up
15 wall ball
5 pull up
20 wall ball
5 pull up
25 wall ball
ect. (add 5 wall ball every round)
5/18/18
Strength
3x
A1) 5 Chin up 3.1.3.1
A2) 5 push up + 15 second bottom of push up hold (chest 1-2 inches off of floor, elbows in)
A3) 20.20 hollow hold
Metcon
20-18-15-12
Cal row
Toes to bar
Hang power clean 95/65
5/17/18
Strength
High hang power snatch + low hang snatch
2x 50%
2x60%
2x 70%
EMOMx7
1x75% (3min)
1x80% (4min)
Metcon
5 rounds
AMRAPx2
5 wall ball
5 kb swing
5 box jump
*2 min rest on bike
5/16/18
Strength
3x
A1) 5 wide grip inverted row 3.1.3.1
A2) 5 strict dip 3.1.3.1
A3) 5 table top
Metcon
For time
1500m row
-then-
7 rounds
5 strict pull up
10 push up
15 ball slam
5/15/18
Strength
Power clean + push press
2x 50%
2x 60%
2x 70%
EMOMx7
1x75% (3min)
1x80% (4min)
Metcon
“DT”
5 rounds
12 dead lift 155/110
9 hang power clean
6 shoulder to over-head
5/14/18
Strength
Build to heavy overhead squat
Metcon
“Nancy”
5 rounds
400m run
15 oh squat 95/65
5/11/18
Strength
3x
A1) 5 Supinated grip ring row 3.1.3.1
A2) 5 strict dip 3.1.3.1
A3) 5 table top
Metcon
5 rounds
2 min on/ 2 min off
7 db thruster 50/35
7 chest to bar pull up
max cal row or bike in remaining time
5/10/18
Strength
1 ¼ front squat 3.0.x.1
3x 50%
3x 60%
3x2 70%
2x2 75%
Metcon
Every 5 min for 4 rounds
200m run
10 toes to bar
10 burpee over the bar
10 dead lift 155/110
5/9/18
Strength
3x
A1) 8 supinated grip pendlay row
A2) 5 kb windmill
A3) 30 second wall climb
Metcon
AMRAPx10
8 Hang db power snatch (8 each side)
12 Push up
50m single arm KB front rack carry
5/8/18
Strength
High hang power snatch + low hang snatch
2x 50%
2x60%
EMOMx8
1x 70%
Metcon
For time
400m run
15 oh squat 95/65
400m run
50 double under
15 oh squat 95/65
400m run
50 double under
15 oh squat 95/65
40 russian kb swing