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THURSDAY 1.19.2017

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STRONG
Warm-up
3 snatch pulls from floor
3 snatch high pulls
3 muscle snatch
3 behind neck press
3 overhead squat
3 power snatch
3 squat snatch
Empty Bar only.
1 round
WEIGHTLIFTING
Above Knee Power Snatch
EMOM for 4 rounds:
3 Above Knee Power Snatch @ 70%
WEIGHTLIFTING
Snatch
EMOM for 5 rounds:
Full Squat Snatch.

2 Rounds of 3 Reps @ 70%
3 Rounds of 2 Reps @ 75%

These are from  the floor.

METCON-BURN
5k Row

Recovery row pace.

This week has been rough so far. Use this row as a RECOVERY row.

 

WEDNESDAY 1.18.2017

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STRONG

 

MOBILITY

50′ inch worm with push up and pike

 

MOBILITY

Front Rack Tricep rolling

Warm-up

 

Clean and Jerk Warm Up

5 Hi Hang Muscle Cleans

5 Front Squats

5 Press

1 Split Jerk

3 Jerk Balances

 

WEIGHTLIFTING

Clean and Jerk

take 10 minutes to warm up and build up to 80% then-

EMOM  for 6 rounds  Clean & jerk

1 @ 80%

1 @ 85%

 

1 @ 85%

1 @ 90%

1 @  80%

1 @ 85%

 

 

METCON-BURN

 

Warm-up

Bring Sally Up, Bring Sally Down (Push Up) (AMRAP – Reps)

Tempo Push Ups to the “Bring Sally Up” Song [“Flower” by Moby]. Up when it says up, down when it says down.

A total of 30 up/down reps are possible. Do not collapse to the ground on the downs – control the eccentric and don’t lie down at any time.

 

Metcon

25 Bench Press 135/95

 

Then 5 rounds of:

15 Barbell Step Ups

(95/65-back rack-20″ box for M/F)

10 Power Snatch 95/65

 

Then- 25 bench Press 135/95

 

Score is time of 5 rounds-not including bench pressses

TUESDAY 1.17.2017

By: 0

STRONG

 

Warm Up

20 Air Squats

 

Warm-up

Crab Walk with Bands

Crab Walk 50′ in both directions

 

Warm-up

Pull Apart

3 sets of 10 reps

 

WEIGHTLIFTING

3 sets of 10 reps of Good morning – 30% (of back squat)

 

WEIGHTLIFTING

Snatch Pull

5 sets of 3 reps @ 100% of snatch max

 

 

METCON-BURN

 

CONNECTIVITY

Hollow Body Holds

8 Rounds 0:20/0:10

 

CONNECTIVITY

Plank Hold

8 Rounds 0:20/0:10

 

Metcon

4 rounds of:

0:30 ME KB Snatch R

0:30 ME KB Snatch L

1:00 ME Dips

1:00 Burpees

1:00 Rest

MONDAY 1.16.2017

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STRONG

Warm-up

Tabata Double Unders

8 Rounds of 20/10

 

MOBILITY

Deep Couch Stretch

Each leg 2 X for 0:30 each

 

MOBILITY

Scorpion Stretch

8 each side

 

STRENGTH

Back Squat

5 Sets X 4 Reps @ 85%

 

 

MetCon-Burn

For time:

500m row

50 Overhead Squats 95 / 65

75 TTB

150 double-unders

75 box jumps 24 / 20

50 Deadlift 185 / 125

500m row

 

Time cap: 25 minutes

SATURDAY 1.14.2017

By: 0

MOBILITY

Inch Worm 50′ with push up and pike.

 

 

MOBILITY

Scorpion Stretch

8 reps each side.

 

 

Warm-up

Bring Sally Up, Bring Sally Down (Squat) 

Tempo back squas to the “Bring Sally Up” Song [“Flower” by Moby]. Up when it says up, down when it says down (start with the bar up for the first Sally Up)

A total of 30 up/down reps are possible. Do not let go of the bar until the song ends.

This will be done with empty bar.

 

 

STRENGTH

Back Squat

5 sets 3 reps @ 90%

 

 

Metcon

12:50 ( ten to one)

Complete the following:

10-9-8-7-6-5-4-3-2-1 reps of:

Pull Ups

 

Complete the following:

10-9-8-7-6-5-4-3-2-1 reps of:

Push Ups

 

Complete the following:

10-9-8-7-6-5-4-3-2-1 reps of:

Sit Ups

 

Complete the following:

10-9-8-7-6-5-4-3-2-1 reps of:

KB Swings 24/16

 

you do 10, your partner does 10

you do 9, your partner does 9

you do 8……

FRIDAY 1.13.2017

By: 0

STRONG

Warm-up

100 Double Unders for Time

 

MOBILITY

Barbell Ankle Stretch

0:60 stretch

 

MOBILITY

Sotts Complex

Power Snatch

OHS down

Sotts Press on Bottom

OHS up

5 X with empty bar

 

Weightlifting

Above knee Snatch

2 Sets of 3 reps @  75%

2 Sets 2 reps @  75%

 

Weightlifting

Above knee Clean

2 Sets of 3 reps @  75%

2 Sets 2 reps @  75%

 

 

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 0:30/0:15

 

CONNECTIVITY

Handstand Holds

1 X 0:45

 

Metcon

7 Rounds for time of:

5 Power Snatch 95/65

4 Box-Jump 24/20″

3 Muscle-Ups

 

Rest 1:00 between rounds

Sub 2 C2B Pull Ups + 2 Ring dips per MU

THURSDAY 1.12.2017

By: 0

STRONG

 

Warm-up

50′ Inch worm

with push up and pike

 

Warm-up

2 Sets of 25 Banded Good Mornings

 

STRENGTH

3 Sets of 15 Bent over row

 

STRENGTH

Bench Press

2 sets of 4 reps @ 85%

3 sets of 3 reps @ 90%

 

 

METCON-BURN

 

 

CONNECTIVITY

Partnered Med Ball Sit Ups

Facing each other with feet/legs interlocked.

Both partners do a sit up at the same time passing the med ball to the partner.

50 Reps Total

 

 

Metcon

8 Minute AMRAP

4 C2B Pull Ups

8 power clean 135/95

12 DeadLifts 135/95

24 Burpees

 

Rest 3 minutes then-

 

Metcon

 

4 Minute AMRAP

8 C2B Pull Ups

16 power clean 135/95

24 DeadLifts 135/95

12 Burpees

WEDNESDAY 1.11.2017

By: 0

STRONG

 

Warm-up

Tabata Push Ups

 

 

STRENGTH

Push Press

Push press

5 Sets 4 Reps @ 85%

 

 

 

WEIGHTLIFTING

Split Jerk

Split Jerk

4 Sets 2 reps 80%

 

 

METCON-BURN

 

CONNECTIVITY

Metcon

4 Rounds:

0:30 OHS 45/35

0:30 Battling ropes stand to kneeling

0:30 Mountain Climbers with twist

0:30 Rest

 

 

 

Metcon

Tempo Karen

15 wall balls every 0:50 on the 0:50 for 10 rounds.

 

If you miss the 15 during the rounds, stop and do 8 Burpees every 0:50 on the 0:50.

TUESDAY 1.10.2017

By: 0

STRONG

 

Warm-up

High Pull + Muscle Snatch

5 Rounds empty bar only.

 

WEIGHTLIFTING

Power Snatch

EMOM for 5 rounds:

3 Power snatch @ 70%

 

WEIGHTLIFTING

Back Squat

2 sets of 3 reps @ 70%

3 Sets of 2 reps @ 75%

 

METCON-BURN

 

CONNECTIVITY

KB Sit Up

With KB held straight up, sit up ending with KB overhead.

2 sets 15 reps with AHAP KB

 

CONNECTIVITY

Pull-up Levers to Vertical

2 sets of 5 reps

 

 

Metcon

4 rounds of:

1:00 ME HSPU

1:00 ME Power Clean Push Jerk 155/105

1:00 ME TTB

1:00 Rest