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WEDNESDAY 10.4.2017

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STRONG
Warm-up
Clean and Jerk Warm Up
5 Hi Hang Muscle Cleans
5 Front Squats
5 Press
1 Split Jerk
3 Jerk Balances
Weightlifting
Squat Clean
10 minutes to build to heavy 1 rep
Weightlifting
Jerk Recovery
10 minutes to build to heavy 1 rep
METCON-BURN
CONNECTIVITY
Fast Eddies Ab Routine
25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly’s
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks
METCON
4 Rounds of:

Row 500m
25 Thrusters 45/35
15 Pull Ups

 

TUESDAY 10.3.2017

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STRONG
Back Squat
5 sets of 4 reps at 85% of your 1 rep max
STRENGTH
Single Leg Romanian Deadlift
4 sets of 6 reps each leg AHAP
METCON-BURN
CONNECTIVITY
Hollow Body Holds
4 rounds of 0:30 Hollow body holds and 0:30 plank holds
CONNECTIVITY
Plank to Push Up to Wall Walk
8 rounds of 0:20/0:10
METCON
12 minute AMRAP of:

10 TTB
20 Wall Balls 20/14
30 Lateral Jumps over 12″ hurdle (each jump counts one rep)

Note: Go hard at the beginning of the piece, then when pace tapers off complete each round UB and as fast as possible. Do not rest during rounds.

 

MONDAY 10.2.2017

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STRONG
Bench Press
5 sets of 3 reps at 85% of your 1 rep max
STRENGTH
Behind the Neck Split Press
5 sets of 3 reps AHAP
METCON-BURN
CONNECTIVITY
Fast Eddies Ab Routine
25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly’s
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks
Metcon
Power Clean Capacity (9 Rounds for reps)
AMRAP Power Cleans

135/95

1 minute at 80%
0:30 Rest

1 minute at 85%
0:30 Rest

1 minute at 90%
0:30 Rest

1 minute at 90%
0:30 Rest

1 minute at 95%
0:30 Rest

1 minute at 90%
0:30 Rest

1 minute at 90%
0:30 Rest

1 minute at 85%
0:30 Rest

1 minute at 80%
0:30 Rest

 

SUNDAY 10.1.2017

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WARM UP
Tabata Double Unders
8 Rounds of 20/10
CONNECTIVITY
100 Ab Mat Sit Ups
 
MOBILITY
Barbell Ankle Stretch
Hold for 0:60
Warm-up
Muscle Snatch Combo
Power Snatch
OHS Down
Sotts Press
Muscle Snatch from Bottom
Sotts Press
OHS up
WEIGHTLIFTING
3 Position Clean and Jerk
Hi Hang Vertical
Above Knee
Floor
Split Jerk

Warm up for 5 then EMOM for 7 rounds
METCON
“Emily”
(modified)

10 rounds for time of:

30 double-unders
15 pull-ups
30 squats
100-m Row

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

THURSDAY 9.28.2017

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STRONG
Bench Press
5 Sets of 2 Reps at 85% of your 1 rep max
STRENGTH
Flys

With Dumbells or Kettlebells

4 sets of 8 reps
AHAP
METCON BURN
CONNECTIVITY
Fast Eddies Ab Routine
25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly’s
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks
METCON
Row 500m at 80% HR

Row 500m at 85% HR

Row 500m at 90% HR

Row 500m at 90-100% HR

Row 500m at 85% HR

Row 500m at 80% HR

 

WEDNESDAY 9.27.2017

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STRONG
MOBILITY
Barbell Ankle Stretch
0:60 Hold
MOBILITY
Box Shoulder Stretch
3 rounds of 0:30/0:15
Warm-up
Muscle Snatch Combo
Power Snatch
OHS Down
Sotts Press
Muscle Snatch from Bottom
Sotts Press
OHS up
Weightlifting
Power Snatch + High Hang Vertical Squat Snatch
Warm Up for 5

Then EMOM for 7 rounds

Increasing weight if possible
 
METCON-BURN
CONNECTIVITY
Pull-up Levers to Vertical
8 Reps
CONNECTIVITY
Pull-Up Pull-Overs
5 reps
METCON
“Framanda’s Evil Twin Sister”
9 Squat Snatches 135/95
21 C2B Pull Ups
7 Squat Snatches 135/95
15 C2B Pull Ups
5 Squat Snatches 135/95
9 C2B Pull Ups

 

TUESDAY 9.26.2017

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STRONG
Back Squat
5 sets of 2 reps at 85% of your 1 rep max
STRENGTH
Weighted Step-ups
4 sets of 4 reps per leg

barbell on back rack position

AHAP (or as light as necessary) with perfect form
METCON-BURN
CONNECTIVITY
Fast Eddies Ab Routine
25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly’s
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks
METCON
“Crackie”
Row 1k
50 Thrusters 45/35
50 Burpees
50 Wall Ball 20/14
30 Pull Up

 

SATURDAY 9.23.2017

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Warm-up
400m Run
warm up pace
MOBILITY
Inch Worm
50′ with push up and pike
MOBILITY
Deep Couch Stretch
each leg 2X for 0:30 each
MOBILITY
Scorpion Stretch
8 reps each leg
STRENGTH
Push Press
build to 1 rep max
STRENGTH
Push Jerk
5 sets of 3 reps @ 80% of 1 rep max push press
METCON
Partner WOD
1000m row

each partner completes 1000m row switch every 250m then moves on to:

50 Burpees
50 Wall ball
50 TTB
50 Ring dips
Switch every 10 reps