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THURSDAY 4.13.2017

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STRONG
Back Squat
Empty Bar X 10

40% X 5
50% X 3
60% X 2
70% X 1

6 X 6 @ 80%

Foam roll between 6X6 sets
METCON-BURN
MOBILITY
Deep Couch Stretch

Each Leg 2X for 0:30
MOBILITY
Handstand Hamstring Stretch

3 rounds of 0:30/0:15
CONNECTIVITY
KB Sit Up
With KB held straight up, sit up ending with KB overhead.

30 reps any way you want
AHAP with KB overhead
Metcon
GIRASACEBEL
Complete 30 reps of the couplet:

1 Clean and Jerk +1 Snatch 115/85

RX+ is at 135/95

Yes, you are doing 30 clean and jerks + 30 snatches, alternating the movements until all 30 of each are finished.

C&J- Snatch-C&J-Snatch- C&J- Snatch …..

And, yes, you use the same weight for both, 1 bar, 1 weight….

 

WEDNESDAY 4.12.2017

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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

empty bar only 1X through
Warm-up
Clean High Pulls
Take 1 pull to High Hang Vertical followed by 1 High Pull focusing on pulling elbows high, bar close to body.

Take 5 minutes to warm up and build to 75% of 1RM
Weightlifting
Clean and Jerk
Take 10 minutes to build to a “heavy” clean and jerk. Power or squat is ok.

Then EMOM

2 rounds @ 65%
1 rounds @ 75%
1 round @ 85%
1 round @ 90%
2 rounds @ 65%
METCON-BURN
EMOM for 24 minutes:

Alternating movements every minute

12/10 Calorie Row (Men do 12, ladies do 10)

6 Snatches (full squat) 135/95

40 Double-Unders

 

TUESDAY 4.11.2017

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STRONG
Warm-up
Lat Pull (Band)
3 sets of 8 reps, focusing on keeping shoulders down and chest high.
STRENGTH
Bench Press
Empty Bar X 10
40% X 5
50% X 2
60% X 1
70 % X 1

6 X 2 @ 80%
STRENGTH
Barbell Bicep Curls
AHAP for 3 sets of 15 reps with perfect form.
METCON-BURN
CONNECTIVITY
Nose and Toes
Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

2 X 0:45/20
CONNECTIVITY
Handstand Holds
2 X 0:30/0:15

These are kicked up to the wall NOT wall walked up
STRENGTH
Ring Dips
EMOM for 5 rounds:

10 Strict Ring Dips
Metcon
Alternating 3 Position Snatch + Split jumps
EMOM for 14 rounds

Alternating movements

A) 3 position Snatch 125/85
Hi Hang Vertical
Above Knee
Floor

B) 20 Split Jumps

MONDAY 4.10.2017

By: 0

 

STRONG


Warm-up
50′ Walking Lunges


MOBILITY
Deep Couch Stretch
Each Leg 2X for 0:30 each


STRENGTH
Back Squat
Empty Bar X 10
40% X 5
50% X 2
60% X 1
70 % X 1

6 X 2 @ 80%


METCON-BURN


Warm-up
100 Double Unders for Time


CONNECTIVITY
Levers
10 reps lowering slowly


CONNECTIVITY
Hollow Body Holds
2 rounds of

0:60/0:30


STRENGTH
Pull-ups (Strict)
EMOM for 5

10 Strict Pull Ups


Metcon
Alternating 3 Position Clean + Double Unders
EMOM for 12 Minutes:

A) Clean from Hi hang
Clean from above knees
Clean from floor
135/95

B) 30 Double Unders

 

SUNDAY 4.9.2017

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CONNECTIVITY
Alternnate between 2 movements

8 Rounds total

Hollow Body Holds
0:30/0:05
Arch Hold on Stomach

0:30/0:05
Metcon
400m Run

THEN-
4 rounds of
5 Pull Pull Ups
10 Push Ups
15 Squats

THEN-
400m Run

500m Row

THEN-
4 Rounds of:
5 Burpees
10 Jump Squats
15 KB Swings 24/16

THEN-
500m Row

150 Double Unders
THEN-

4 Rounds of:
5 Push Ups on KB
10 Box Jumps
15 Wall Balls

THEN-
150 Double Unders

400m Run
5 Pull Ups
10 Push Ups
15 Squats

500m Row
5 Burpees
10 Jump Squats
15 KB Swings 24/16

150 Double Unders
5 Push Ups on KB
10 Box Jumps
15 Wall Balls

 

SATURDAY 4.8.2017

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Warm-up
400m Run
warm up pace
MOBILITY
Walking Lunges
50′ Walking Lunges
MOBILITY
Inch Worm
50′ Inch worm
STRENGTH
Overhead Squat
Take 10 minutes to build to 3RM OHS
Weightlifting
Alternating EMOM Power Snatch/OHS

EMOM alternating minutes, perform 3 Power Snatches and 5 OHS.

EMOM for 8 alternating movements:

Use 50% of 1RM from above

Bar does not return to the floor.

Metcon

10:00 AMRAP

5 Push Press (115/85)
5 KB Swings (24/16)
5 Box Jumps (24″/20″)

One partner performs a round while the other rests. Switch after each round.

Rest 3 minutes.

Metcon

For Time:

3 Rounds, alternating movements:
10 Wall Balls (20/14)
10 Calorie Row
10 Push-ups

Each partner must complete all reps before other can start next movement.

 

 

FRIDAY 4.7.2017

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STRONG
Warm-up
Pull Overs (KB or DB)
3 Sets of 8 Pull Overs

Focus on pulling shoulders down and back
STRENGTH
Bench Press
5 Reps @ 40%
3 Reps @ 60%
1 Rep @ 70%

6 Sets of 5 reps @ 80%
METCON-BURN
CONNECTIVITY
Hollow hold on hands and feet
2 X 0:60/0:30
CONNECTIVITY
Handstand Complex 3

0:30 Nose and Toes HS Hold
20 Shoulder Shrugs
20 Shoulder Taps
20 Straight Arm Hip Taps

1 round of UNBROKEN reps
Metcon 
10 rounds of:
Row 250m
Rest 1:1

 

THURSDAY 4.6.2017

By: 0

STRONG
Warm-up
Crab Walk with Bands
50′ one way
50′ other way
STRENGTH
Back Squat
5 Reps @ 40%
3 Reps @ 60%
1 Rep @ 70%

6 Sets of 5 reps @ 80%
METCON-BURN
MOBILITY
Box Shoulder Stretch
3 rounds 0:30/0:15
MOBILITY
External rotation at shoulder with PVC
Hold each arm 2X for 0:30 each
MOBILITY
Front Rack Tricep rolling
Metcon
10 minute AMRAP of:

10 BB Step-Ups (front rack – alternate legs – 5R/5L) 115/75
15 TTB
20 Push Press 115/75

Rest 2 minutes before:
5:00 AMRAP of:

1 Rope Climb 15′
25 Double-Unders

 

WEDNESDAY 4.5.2017

By: 0

STRONG
MOBILITY

Barbell Ankle Stretch

Hold for 1 minute
Warm-up
Sotts Complex

Power Snatch
OHS down
Sotts Press on Bottom
OHS up

3 reps. Empty bar only
Warm-up
Snatch Warm Up #2

Power Snatch
BHN Press
OHS
Snatch Balance

5 Reps empty bar only
Weightlifting
Snatch
Take 10 minutes to build to a “heavy” snatch. Power or squat is ok.

Then EMOM

3 rounds @ 65%
2 rounds @ 75%
1 round @ 85%
1 round @ 90%
3 rounds of 3 reps @ 65%
METCON-BURN
MOBILITY
Thoracic Mobility on foam roller
Hold/pry thoracic spine open w/KB
MOBILITY
Ankle Mobility for Pistols
CONNECTIVITY
Levers
10 Reps 1/2 way down, then back up
Metcon
NARF (Time)
9-15-21
Pull Ups
Thrusters 95/65