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SATURDAY 1.20.2018

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Warm-up
Patty Cakes
Warm-up
MUSCLE SNATCH from BOTTOM of SQUAT
Weightlifting
Snatch from floor + Snatch from Hi Hang Vertical
warm up for 5-7 minutes to “heavy” then 2 EMOM for 7 rounds

Snatch from Floor is POWER SNATCH

Snatch from Vertical is FULL SQUAT
Metcon
Partner WOD

Partners do burpees together
Reps can’t start until both partners finish Burpees, one person working at a time, switch as often as you like.

Score points with reps performed after the burpees is complete in each 3 minute time block. Continuously running clock.

15 Burpees each round, then remainder of

3:00 complete AMRAP of:

A) KB Snatch
< 20/14    .5 point each
 20/14       1 point each
 24/16       2 point
 32/24       3 points each

B) Sit-ups/TTB     .5/ 1  point each

C) Squat Cleans
95/65       1 point each
115/75     2 points each
135/95     3 points each
155/105   4 points each

D) Push-ups or dips     .5/1 point each

E)  Wallball  20/14      1 point each

F) Pull-ups/C2B     1/2 points each

G) Box Jumps
30” 3 points each
24” 2 points each
20” 1 point each

H) Row for Calories     1 point each

 

FRIDAY 1.19.2018

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STRONG
Bench Press
10 sets of 10 reps

if you completed all 10 X 10 last workout, increase the weight this week.

if you didn’t complete all 10 X 10 reps last workout, stay at the same weight and work to complete all 10 X 10

Take 60-90 second rest between sets
 
METCON-BURN
AMRAP in 8 Minutes:

3-6-9-12-15-18-21-24-27…

Reps of:

T2B
KB Swing (Russian) 32/24
Rest 2 minutes then-
10-9-8-7-6-5-4-3-2-1 reps of:

Pull Ups
Push Ups
Sit Ups
Squats

 

THURSDAY 1.18.2018

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STRONG
Shoulder Press
10 sets of 10 reps

if you completed all 10 X 10 last workout, increase the weight this week.

if you didn’t complete all 10 X 10 reps last workout, stay at the same weight and work to complete all 10 X 10

Take 60-90 second rest between sets
 
 
METCON-BURN
CONNECTIVITY
ABS #7
5 Barbell Roll Outs
0:30 Plank
5 Barbell Roll Outs
0:30 L Sit
5 Barbell Roll Outs
0:30 Side Plank Rt
0:30 Side Plank L
5 Barbell Roll Outs
0:30 L Sit
5 Barbell Roll Outs
0:30 Plank
5 Barbell Roll Outs
METCON
“Jenny”
8 Rounds for time:

6 C2B Pull Ups
7 Wall Ball 20/14
5 Box Jumps 30/24

309 m row after 8th round finishes

 

WEDNESDAY 1.17.2018

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STAMINA

1 Minute Row HR 80% (Note Meters Rowed)
Rest 1 Minute (Note HR after Rest)
1 Minute Burpees HR 80% (Note Burpee Reps)
Rest 1 Minute (Note HR after Rest)
1 Minute KB Swings HR 80% (Note KB Reps)
Rest 1 Minute (Note HR after Rest)2 Rounds of:

1 Minute Row HR 85-90%
Rest 1 Minute
1 Minute Burpees HR 85-90%
Rest 1 Minute
1 Minute KB Swings HR 85-90%
Rest 1 Minute

2 Rounds :

1 Minute Row HR 95%
Rest 1 Minute
1 Minute Burpees HR 95%
Rest 1 Minute
1 Minute KB Swings HR 95%
Rest 1 Minute

AFTER LAST KB SWINGS REST 5 MINUTES

1 Minute Row HR 80% (Note Meters Rowed)
Rest 1 Minute (Note HR after Rest)
1 Minute Burpees HR 80% (Note Burpee Reps)
Rest 1 Minute (Note HR after Rest)
1 Minute KB Swings HR 80% (Note KB Reps)
Rest 1 Minute (Note HR after Rest)

SCORE YOUR FIRST ROUNDS OF METERS/BURPEES/KB SWINGS
SCORE YOUR LAST ROUNDS OF METERS/BURPEES/KB SWINGS

 

TUESDAY 1.16.2018

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STRONG
Back Squat
10 sets of 10 reps

if you completed all 10 X 10 last workout, increase the weight this week.

if you didn’t complete all 10 X 10 reps last workout, stay at the same weight and work to complete all 10 X 10

Take 60-90 second rest between sets
METCON-BURN
CONNECTIVITY
Abs #4
0:30 Knee Tucks off Bench
0:20 Hollow Hold
0:30 Bicycle Crunch
0:20 Hollow Hold
0:30 Ab Mat Sit Ups
0:20 Hollow Hold
0:30 Leg Raises
0:20 Hollow Hold
0:30 Ab Mat Sit Ups
0:20 Hollow Hold
0:30 Bicycle Crunch
0:20 Hollow Hold
0:30 Knee Tucks off Bench
METCON
Alternating Hang Snatch and Double Under
5 Hang power snatches from hi hang vertical
Start at @ 50% of 1RM and increase

20 Double-Unders
Alternating EMOM for 20 minutes

 

MONDAY 1.15.2018

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STRONG
Bench Press
10 sets of 10 reps

if you completed all 10 X 10 last workout, increase the weight this week.

if you didn’t complete all 10 X 10 reps last workout, stay at the same weight and work to complete all 10 X 10

Take 60-90 second rest between sets
 
METCON-BURN
CONNECTIVITY
Faster Eddies
0:30 max effort each movement

sit-ups
4-count flutter kicks
sit-ups
leg raise
sit-ups
Hello Dolly’s
sit-ups
crunches
sit-ups
twists
sit-ups
4-count flutter kicks
METCON
Alternating Hang Clean + Burpee Box Jump
3 Hang Cleans
from power position – UB is the preference– begin at 60% of 1RM Clean and add load with each set

10 Burpee Box Jumps 24/20″
ALTERNATING MOVMENTS

EMOM for 20 minutes.

SUNDAY 1.14.2018

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STAMINA
CONNECTIVITY
Annie
50-40-30-20-10 
Double-unders 
Sit-ups
METCON
4 Rounds of:

Right Hand KB Swing 0:45
rest 0:15

KB Cleans RT 0:45
rest 0:15

Left Hand KB Swing 0:45
rest 0:15

KB Cleans LF 0:45
rest 0:15

REST 1 MINUTE

5 Minute AMRAP of:

5 Pull Ups
10 Dips
20 Lunges

REST 1 MINUTE

4 Rounds of:

Right Hand KB Swing  0:20
rest 0:10

Left Hand KB Swing 0:20
rest 0:15

KB Clean RT 0:20
rest 0:10

KB Clean LF 0:20
rest 0:10

REST 1 MINUTE

Pull Ups 0:60
Dips 0:60
Lunges 0:60

REST 1 MINUTE

Right Hand KB Swing 0:60
KB Clean RT 0:60
Left Hand KB Swing 0:60
KB Clean LF 0:60

 

SATURDAY 1.13.2017

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WARM UP
“Pizza Delivery”
CONNECTIVITY
Abs #5 Resistance Sit Ups
With a resistance band attached low on the rig have a partner hold your feet secure and perform sit ups, making sure you sit all the way up.
5 sets of 10 reps, alternating with your partner
STRENGTH
Snatch be Little Snatch be Quick
Partner WOD

7 Minute AMRAP

Alternating movements.

3 Power Snatches 95/65
3 Snatches (Full Squat) 95/65
3 Burpees
Start lighter than prescribed and weight each round until you fail, then drop weight to previous weight and complete remaining time.
METCON
“PIC”
With a partner complete 3 rounds each of:
Each do 500m Row

Then-

3 Rounds each:

10 lateral box jump overs (24/20)
15 Thrusters (95/65)
20 T2B

Then after 3rd round is complete-

Each 500m Row

Each partner completes one whole round before switching.

Non working partner must hold a push up position.

If partner drops then both teammates stop and do 3 burpees before continuing.

 

FRIDAY 1.12.2018

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STRONG
Shoulder Press
10 sets of 10 reps

if you completed all 10 X 10 last workout, increase the weight this week.

if you didn’t complete all 10 X 10 reps last workout, stay at the same weight and work to complete all 10 X 10

Take 60-90 second rest between sets
 
METCON-BURN
CONNECTIVITY
ABS #7
5 Barbell Roll Outs
0:30 Plank
5 Barbell Roll Outs
0:30 L Sit
5 Barbell Roll Outs
0:30 Side Plank Rt
0:30 Side Plank L
5 Barbell Roll Outs
0:30 L Sit
5 Barbell Roll Outs
0:30 Plank
5 Barbell Roll Outs
METCON 1
6 rounds of:

:45 ME Strict/Kipping HSPU (alternate Strict/Kipping each round)
 :15 Rest
 :45 Double-Unders
 :15 Rest
After Last round of double unders is complete, rest 0:60 then begin metcon #2
METCON #2
3 rounds of:

10 Hang Power Snatches 115/75
10 TTB

 

THURSDAY 1.11.2018

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STRONG
Back Squat
10 sets of 10 reps

if you completed all 10 X 10 last workout, increase the weight this week.

if you didn’t complete all 10 X 10 reps last workout, stay at the same weight and work to complete all 10 X 10

Take 60-90 second rest between sets
METCON-BURN
CONNECTIVITY
Nose and Toes
Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.
3 X 0:30/0:30
CONNECTIVITY
Handstand Holds
3 X 0:20/0:20
METCON
2:00 Minute Row for calories
rest 0:60

then-
METCON #2
5 rounds of:
0:30 ME Burpee Box Jumps 24/20
0:30 ME Clean & Jerks 115/75
1:00 Rest
METCON #3
Max Effort 500m Row