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MONDAY 8.7.2017

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STRONG
Back Squat
WEEK 1

Empty Bar X 10

5 X 25%

5 X 40%

5 X 50%

5 X 60%

5 X 65%

5 X 75%

AMRAP X 85%
STRENGTH
Front Squat
5 sets of 10 @ 50% 1RM

Rest 1 minute between sets
METCON-BURN
CONNECTIVITY
Hollow Body Holds
Tabata Hollow Holds

8 Rounds of  0:20/0:10
CONNECTIVITY
Levers
10 reps lowering slowly.
Metcon
3 rounds of:

1:00 ME Pull Ups
1:00 ME Push Ups
1:00 ME Power Snatch 95/65
1:00 Rest

 

SATURDAY 8.5.2017

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Warm-up
Tabata Burpees

8 Rounds of 0:20/0:10
MOBILITY
Scorpion Stretch
8 each side
MOBILITY
Reverse Scorpion
8 each side
Weightlifting
Above Knee Snatch
Warm up for 10 minutes build to @ 70% of 1RM

Then EMOM for 7 Rounds:
3 Above the Knee Snatch
Metcon
Partner WOD

“Switcheroo”

——————————————————-
50 Jumping lunges each – Done together
——————————————————-

25 Burpees each-partner holds plank, must hop over them
(switch every 5)

30 Power cleans each 135/95
(switch every 5)

25 T2B each
(switch every 5)

100 Double Unders
(switch every 20)

50 cal row each
(switch every 10)

Deadlift 225/155
10-9-8-7-6-5-4-3-2-1
(I do 5, you do 5, I do 4, you do 4, etc)

 

FRIDAY 8.4.2017

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STRONG
Shoulder Press
5 X 40%
5 X 50%
4 Sets of 5 X 60%
STRENGTH
Upright Row
5 sets of 10 reps building up in weight over the 5 sets
 
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
10 Burpees
20 Ring/Bar Dips
30 KB Swings 32/24
4 Rope Climbs 15′
50 DU
4 Rope Climbs 15′
30 KB Swings 32/24
20 Ring/Bar Dips
10 Burpees

 

WEDNESDAY 8.2.2017

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STRONG
Warm-up
Snatch Warm Up Pull with Position Holds
Pull to below knee
Pull to above knee
Pull to high hang over
Pull to high hang vertical
hold for 3 count at each position

6 reps empty bar only
Warm-up
High Pull + Muscle Snatch
6 reps
Empty bar only
Warm-up
MUSCLE SNATCH from BOTTOM of SQUAT
6 reps empty bar only
Weightlifting
Snatch
take 10 minutes to warm up and build up to heavy

Then EMOM for 12 minutes

Double at “heavy”

miss no more than 3X at any given weight

reduce weight after 3 misses
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
12 minute AMRAP of:

50 KB OH Lunges 25 each hand, one KB 24/16kg

25 TTB

50 KB Snatches 25L/25R anyhow 24/16kg

25 TTB

 

TUESDAY 8.1.2017

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STRONG
Bench Press
5 X 40%
5 X 50%
4 sets of 5 X 60%
STRENGTH
ARM BLASTER BICEP CURLS
5 Sets of 8-10 reps AHAP
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 Rounds of 0:30/0:15
CONNECTIVITY
Handstand Holds
3 X 0:30/0:15
METCON
21 Power Cleans 135/95
21 Shoulder to Overhead
21 Front Squat 135/95

15 Power Cleans 135/95
15 Shoulder to Overhead
15 Front Squat 135/95

9 Power Cleans 135/95
9 Shoulder to Overhead
9 Front Squat 135/95

 

SUNDAY 7.23.2017

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WARM UP
500 m row at warm up pace
After the row- run 400m as well
warm up pace
MOBILITY
Box Shoulder Stretch
3 X 0:30/0:15
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
0:45 staying as tight as possible, begin to balance off wall
MOBILITY
Deep Couch Stretch

Hold each leg 2X for 0:60 each
METCON
20 minute alternating EMOM

200m Row
15 Wall Balls

 

THURSDAY 7.20.2017

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STRONG

Deadlift

WEEK 2

5 X 40%

5 X 50%

5 X 60%

3 X 70%

3 X 80%

AMRAP X 90%

 

 

 

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

5 Muscle-Ups

18 Box Jumps 30/24″

7 Muscle-Ups

24 Box Jumps 30/24″

9 Muscle-Ups

30 Box Jumps 30/24″

7 Muscle-Ups

24 Box Jumps 30/24″

5 Muscle-Ups

18 Box Jumps 30/24″

SUNDAY 7.16.2017

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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
Round 1:

0:60/0:60
Power Snatch 95/65
Burpee Box Jump 24/20
Rope Climb
Row
HSPU

Rest 0:60

Round 2:

0:60/0:30
Power Snatch 95/65
Burpee Box Jump 24/20
Rope Climb
Row
HSPU

rest 0:60

Round 3:

0:60/0:15
Power Snatch 95/65
Burpee Box Jump 24/20
Rope Climb
Row
HSPU

Rest 0:60

Round 4:

0:60/0:00
Power Snatch 95/65
Burpee Box Jump 24/20
Rope Climb
Row
HSPU