Warm up
Strength
10 min EMOM
3 power snatch
Metcon
Every 2 Minutes for 16 Minutes:
6 Pull Ups
9 Dumbbell Bench Press (50/35#)
12 Russian Kettlebell Swings (70/44#)
9/21/18
Warm up
Strength
Hang Snatch + Snatch (20 Minutes)
1x1 @ 70% of 1RM
1x1 @ 75% of 1RM
3x1 @ 80% of 1RM
Metcon
For time:
50/35 bike cals
50 Kettlebell swings (pick load)
50 m farmer’s carry walking lunge (pick load)
9/20/18
Warm up
Metcon
30 Minute, Alternating Minute EMOM:
12/10 Calorie Bike
150m Run
1 round of “Cindy”
9/19/18
Warm up
Strength
Deadlifts
5 x 1 @ 80%
Metcon
5 Rounds for Time:
3 Power Cleans (Touch and go) (155/95#)
6 Muscle Ups
9/18/18
Warm up
Strength
Snatch grip push press + 2 Overhead Squats 3 x 1 @ 80%
Metcon
TABATA (:20 ON/ :10 OFF x 8 Rounds)
1. Calorie Bike
2. Push Ups
3. Calorie Row
9/17/18
Warm up
Strength
Back squat 5 x 5 @ 72%
Metcon
3 rounds for time
200 m run
12 DB thrusters (pick load)
12 Burpees
9/14/18
Warm up
Metcon
3 RFT:
800 m run
50 box jumps (24/20)
Cash out
Chin ups
DB Bench press
Barbell Skull crushers
Barbell curls
DB hammer curls
DB Skull crushers
9/13/18
Warm up
Strength
10 Minute EMOM:
3 Touch and go Power Cleans
Metcon
For Time:
4 Rope Climbs
50’ Handstand Walk (length of gym if you go back and forth 1x)
20 Wall Balls (20/14#)
3 Rope Climbs
50’ Handstand Walk (length of gym if you go back and forth 1x)
20 Wall Balls (20/14#)
2 Rope climbs
50’ Handstand Walk (length of gym if you go back and forth 1x)
20 Wall Balls (20/14#)
1 Rope climb
50’ Handstand Walk (length of gym if you go back and forth 1x)
20 Wall Balls (20/14#)
****16 Minute Time Cap****
9/12/18
Warm up
Strength
Back Squat
1x1 @ 90%
2x3 @ 80%
1x5 @ 75%
1x10 @ 70%
Metcon
For time:
100 Dumbbell Push press (35/20#)
EMOM (starting at 0:00) complete 10 DB push-ups
9/11/18
Warm up
Strength
Deadlift 5x 3 @ 75%
Metcon
"Helen"
9/10/18
Warm up
Metcon
Every 3 Minutes for 30 Minutes:
12/10 Calorie Row
12/10 Calorie Bike Erg
30 Double Unders
9/7/18
Warm up
Strength
Snatch 3 x 2 @ 80% then try to hit a heavy single
Metcon
500 m row time trial
Cash out
Ab work (see Beyond the white board)
9/6/18
Warm up
Metcon
7 Minute AMRAP:
2-4-6-8-10-12…
Muscle Ups
25 Double Unders after each set
5 Minute Rest
7 Minute AMRAP:
2-4-6-8-10-12…
Dumbbell Burpee Deadlifts (50/35#)
Box jump Overs (24/20”)
9/5/18
Warm up
Strength
Strict press 5 x 2 @ 85%
5 strict weighted pull ups after each strict press set
Metcon
Every 3 minutes for 18 Minutes (6 Rounds):
200m Run
12 Double Kettlebell Thrusters (50/35#)
12 Toes to Bar
9/4/18
Warm up
400m Run
5 Min of stretching
10 Hang Muscle Clean (barbell)
10 High Hang Power Clean (barbell)
10 Hang Power Clean
Strength
Hang power clean 5 x 3
Metcon
For Time:
400m Run
10 Muscle Cleans (135/85#)
40 Push Ups
80 Wall Ball (20/14#)
40 Push Ups
10 Muscle Cleans (135/85#)
400m Run
*Time Cap = 25 Minutes
8/31/18
Warm up
1:00 row/bike
50’ Walking Lunge
1:00 row/bike
10 Single Leg Lateral Step Ups
1:00 row/bike
10 Single Arm Dumbbell Clean and Push Press
Metcon
For Time:
150’ Walking Lunge
100 Air Squats
75 Toes to Bar
50 Single Arm Dumbbell Push Press (50/35#)
*Every minute on the minute, complete 3 burpees
8/30/18
Warm up
400m Run
Then, 3 Rounds:
10 pass throughs (pvc)
10 Dumbbell Strict Press each arm
5 Strict Pull Ups or 2 Rope Pulls
Metcon
3 Rounds, 1 Minute Per Station:
Max Reps Kettlebell Swings (50/35#)
1 Minute Rest
Max Reps Ab Mat Sit Ups
1 Minute Rest
Max Reps Power Snatch (135/85#)
1 Minute Rest
Max Reps Rope Climbs
1 Minute Rest
8/29/18
Warm up
1:00 Row/Bike
20 Air Squats
1:00 Row/Bike
15 Push Ups
1:00 Row/Bike
:30 Front Rack Stretch each arm
Strength
Front Squat 3 x 1
Metcon
10 Minute AMRAP:
5 Bench Press (185/105#)
10 Dumbbell Hang Power Clean (50/35#)
20 Air Squats
8/28/18
Warm up
2:00 bike
1:00 Scorpions
1:00 Pass throughs and figure 8’s (pvc)
2:00 bike
Strength
Deadlift 5 x 3
Metcon
Every 2 min for 14 minutes
15 Calorie Bike
15 Deadlifts (95/65)
15 Push presses (95/65)
8/27/18
Warm up
2 Rounds:
Rower
10 Pulls Easy pace
10 Pulls Fast pace (like you’re rowing sub 2 min/500m)
10 Pulls Easy pace
15 Air Squats
15 Push Ups
Strength
Thruster 5 x 3
Metcon
For Time:
200m Run
15 Dumbbell Thrusters (50/35#)
15 Sub 1:30/500m Pace Row Pulls
200m Run
12 Dumbbell Thrusters (50/35#)
12 Sub 1:30/500m Pace Row Pulls
200m Run
9 Dumbbell Thrusters (50/35#)
9 Sub 1:30/500m Pace Row Pulls