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SUNDAY 7.29.2018

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STAMINA

CONNECTIVITY

Faster Eddies

0:30 max effort each movement

sit-ups

4-count flutter kicks

sit-ups

leg raise

sit-ups

Hello Dolly’s

sit-ups

crunches

sit-ups

twists

sit-ups

4-count flutter kicks

Metcon

8 rounds, each one is 4 minutes.

Each round starts with a 600m run (Run to the corner of 8th ave, then to 9th avd and back to the gym) followed by the following exercises for cumulative rep count in the balance of the time remaining for the interval:

Round 1…Air Squats

Round 2…Pushups

Round 3…Pullups

Round 4…Burpees

Round 5…Air Squats

Round 6…Pushups

Round 7…Pullups

Round 8…Burpees

 

SATURDAY 7.28.2018

By: 0

 

Warm-up

Flip Cup Warm Up

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.

100 reps total

STRENGTH

Partner Power Clean

With a partner build to a “heavy” partnered power clean.

STRENGTH

Partnered Glute Ham Raises

https://www.youtube.com/watch?v=Lsq7ztSjIYA

Metcon

The Original 300 Workout

25 Pullups

50 Deadlift 135/95

50 Pushups

50 Box Jumps 24/20

50 Floor Wipers

50 Clean-and-Press 24/16

25 Pullups –

With a partner, one side working at a time, EACH complete ALL reps listed. DO NOT split reps.

 

THURSDAY 7.26.2018

By: 0

 

STRONG

Weightlifting

Snatch

70% x 1

75% x 1

80% x 1

85% x 1

85% x 1 x 2

Weightlifting

Front Squat

EMOM at these weights

60% x 1

65% x 1

70% x 1

75% x 1

 80% x 1

85% x 1

90% x 1

70% x Max Reps

 

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:

10 Hang Power Clean

15 TTB

20 Wall Balls 20/14

30 Lateral Jumps over bar (each jump counts one rep)

 

 

 

TUESDAY 7.24.2018

By: 0

 

STRONG

MOBILITY

Pass Through with PVC

Warm-up

Sotts Complex

Power Snatch

OHS down

Sotts Press on Bottom

OHS up

Weightlifting

Above Knee High-Pull + Above Knee Snatch

70% x 2+2

75% x 2+2 x 3

Weightlifting

Flat Foot Snatch Pull Shrug

Pause in shrug for 3 count

90%x2

95%x2

100% x 2 x 3

METCON-BURN

 

CONNECTIVITY

4 rounds

10 One arm KB row

15 KB sit ups

Metcon

25 KB Swings Right 24/16

25 KB Swings Left 24/16

15 Burpees

Rest 1:00

50 H2H KB Swings 24/16

15 Burpees

Rest 1:00

25 KB High Pulls Right 24/16

25 KB High Pulls Left 24/16

15 Burpees

Rest 1:00

25 KB Snatch Right 24/16

25 KB Snatch Left 24/16

15 Burpees

Rest 1:00

25 KB Clean and Jerk Right 24/16

25 KB Clean and Jerk Left 24/16

15 Burpees

 

MONDAY 7.23.2018

By: 0

STRONG

Warm-up

Walking Lunges

10 lunges each leg

Hold lunge position for 3 count

 

Weightlifting

Front Squat +Jerk + Pause Jerk

60% x 1+1

70% x 1+1

75% x 1+1 x 3

 

Weightlifting

Press in Split

Moderately challenging, go by feel, increasing weight

? % x 4 x 6

 

METCON-BURN

CONNECTIVITY

Nose and Toes

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

hold for 0:30

 

Handstand Holds

Kick up (not nose and toes)

 

Shoulder Touch

2 rounds of 20 shoulder touches

1st round nose and toes

2nd round kick up

 

Metcon

100 Double Unders

21 Power Snatches 95/65

21 Step-Down Box Jumps 24/20

 

9 Muscle Ups

 

50 Double Unders

15 Power Snatches 95/65

15 Step-Down Box Jumps 24/20

 

7 Muscle-Ups

 

25 Double Unders

9 Power Snatches 135/95

9 Step-Down Box Jumps 24/20

 

5 Muscle Ups

MONDAY 7.16.2018

By: 0

STRONG
Weightlifting
PIN SQUAT
50% x 4 x 3
Weightlifting
Front Squat
70%x2

75%x2

80% x 2 x 4
 
METCON-BURN
Round1
 4:00 ME HSPU

Round 2
1:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)

Round 3
3:00 ME HSPU

Round 4
2:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)

Round 5
2:00 ME HSPU

Round6
3:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)

Round 7
1:00 ME HSPU

Round 8
4:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)

 

STAMINA SUNDAY 7.15.2018

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STAMINA
100 KB Swings 24/16

as unbroken as possible

every time you stop, or put the bell down
5 Burpee penalty!

100 Double Unders
10 BB Cluster 95/65
10 Box Jumps 30/24

80 Double Unders
8 BB Cluster 95/65
8 Box Jumps 30/24

60 Double Unders
6 BB Cluster 95/65
6 Box Jumps 30/24

40 Double Unders
4 BB Cluster 95/65
4 Box Jumps 30/24

30 Double Unders
3 BB Cluster 95/65
3 Box Jumps 30/24

20 Double Unders
2 BB Cluster 95/65
2 Box Jumps 30/24

10 Double Unders
1 BB Cluster 95/65
1 Box Jumps 30/24

4 rounds:

Every 2:00 on the 2:00

200m run
(Run to 8th ave, LEFT out the door)