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TUESDAY 1.24.2016

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STRONG

Warm-up

Bring Sally Up, Bring Sally Down

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.

STRENGTH

Incline Bench Press

2 sets of 3 reps @ 75%

3 sets of 1 rep  @ 85%

WEIGHTLIFTING

Snatch Grip Behind the Neck Push Press

5 sets of 4 reps @ 85%

METCON-BURN

Warm-up

100 Double Unders for Time

CONNECTIVITY

Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

3 X 0:45/0:15

STRENGTH

Strict Pull Ups

4 Sets of 10 Reps

Metcon

15 Minute AMRAP

15 Power Cleans 95/65

15 Burpee Box-Overs 24/20″

15 KB Swings 32/24kg

MONDAY 1.23.2016

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STRONG

Warm-up

50′ Crab Walks with bands

MOBILITY

Reverse Scorpion

8 each side

MOBILITY

Scorpion Stretch

8 Each Side

WEIGHTLIFTING

Snatch Grip Deadlift

5 Sets of 4 reps @  110% of snatch

WEIGHTLIFTING

Power Snatch

2 Sets of 2 reps @ 75%

3 Sets of 1 rep @  80%

METCON-BURN

CONNECTIVITY

Levers

12 Reps total. Lowering for 3 count down

CONNECTIVITY

Hollow Body Holds

4 X 0:45/0:15

Metcon

Burpee Capacity Test (4 Rounds for reps)

4 rounds of:

2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM.

*Rest :30 between each round. Use this time to write down HR & amount of Burpees performed each round.

Before you begin, do a 1:00 test/warmup – there is no set rest after the 1:00 test warmup. Also, note HR 1:00 AFTER finishing the test.

Metcon

5:00 AMRAP of:

10 Burpees

10 Pull-ups

10 Power Snatch 95/65

SUNDAY 1.22.2016

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MOBILITY

Deep Couch Stretch

Each leg 2X for 0:30 each

 

Warm-up

Split Jerk Footwork Drill

Practice footwork positioning and placement.

Draw grid pattern.

50 reps.

 

Weightlifting

Split Jerk

4 sets of 2 reps @ 85%

 

STRENGTH

Back Squat

5 sets of 3 reps @ 88%

 

 

Metcon

4 rounds of:

1:00 ME HSPU

1:00 ME Power Clean & Push Jerk 135/95#

1:00 ME Wall Balls 20/14

1:00 Rest

SATURDAY 1.21.2017

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CONNECTIVITY

4 rounds of:

0:30 Battling Ropes- Circles

0:30 Strict Pull Ups

0:30 Dips

0:30 Rest

 

Warm-up

Snatch Warm Up #2

Power Snatch

BHN Press

OHS

Snatch Balance

5 Rounds empty bar

 

WEIGHTLIFTING

Snatch

2 Sets 3 reps @ 70%

3 sets 2 rep @ 75%

4 sets 1 rep @ 80%

 

Metcon

Drain-O

Partner WOD

 

15 minute running clock.

 

AMRAP 5 Minutes (alt partners every time the hands come off bar)

Power Cleans 135/95#

 

AMRAP 5 Minutes Break it up anyway you want (one person working at a time)

10 Pull-ups

20 Push-ups

30 Squats

 

AMRAP 5 Minutes (relay style)

5 Power Snatch 95/65#

7 Burpees

9 KB Swings 24/16

FRIDAY 1.20.2016

By: 0

STRONG

 

Warm-up

Clean Warm Up

5 Clean Pulls

5 High Pulls

5 Power Cleans

5 Front Squats

 

WEIGHTLIFTING

EMOM for 5 rounds:

Clean & jerk

2 sets of 2 reps @75%

3 sets of 1 rep @ 80%

 

STRENGTH

Front Squat

5 Sets of 3 Reps @ 85%

 

 

METCON-BURN

 

CONNECTIVITY

Plank to Push Up

3 rounds of 0:30/0:15

 

CONNECTIVITY

Hollow hold on hands and feet

3 rounds of 0:30/0:15

 

Metcon

“Dianabeth”

9 Power Cleans 225/155#

21 HSPU (Kipping is allowed)

7 Power Cleans 225/155#

15 HSPU (Kipping is allowed)

5 Power Cleans 225/155#

9 HSPU (Kipping is allowed)

THURSDAY 1.19.2017

By: 0

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

By: 0

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

By: 0

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