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TUESDAY 4.4.2017

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STRONG
Warm-up
Lat Pull (Band)
3 sets of 10 reps of band pulls.

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

6 Sets of 4 reps @ 80%
METCON-BURN
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.

50 Reps
Metcon
Alternating EMOM for 20 Minutes

7 Power Cleans 135/95

10 Wall Balls 20/14

 

MONDAY 4.3.2017

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STRONG
Warm-up
Kang Squat
3 Sets of 5 reps
Empty bar
20% 1RM
30% 1RM
STRENGTH
Back Squat
5 Reps @ 40%
3 Reps @ 60%
1 Rep @ 70%

6 Sets of 4 reps @ 80%
METCON-BURN
CAPACITY
Burpee Capacity Test-

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
4 Rounds of

0:30 Battling Ropes
0:30 Strict Pull Ups
0:30 Dips
0:30 Rest

 

SUNDAY 4.2.2017

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CONNECTIVITY
Plate Twist
3 Rounds of:
15 Sit Ups
10 Russian Twists

Russian Twist each side touch = 1 rep
Metcon
8 Rounds of:
0:10 Fast Feet
0:10 Push Ups
Metcon
5 Minute AMRAP
30 KB Single Hand Swings (15R/15L)
20 KB Cleans (10R/10L)
10 KB Thrusters
Metcon 
3 Rounds of:
0:60 Lunge to Overhead with Plate
0:30 Row
0:60 Squat Hold and Plate Press Out
0:30 DU
0:60 Tricep Extension with Plate
0:30 Burpee
Metcon 
8 Rounds of:
0:20 Fast Feet
0:20 Push Ups
Metcon 
4 Rounds of:
0:20 Single Hand KB Swings R
0:20 Single hand Swings L
0:20 KB Clean R
0:20 KB Clean L
0:20 KB Thruster
Metcon
10 Minute AMRAP
20 Jumping Lunges
10 Calorie Row
20 Plate Press Outs
10 Calorie Row
20 Tricep Extensions
10 Calorie Row

 

SATURDAY 4.1.2017

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Warm-up
500 m row at warm up pace
Warm-up
Crab Walk with Bands
STRENGTH
Front Squat
6 sets fo 2 reps at 65% 1RM Back Squat
Metcon
Row 500m while your partner does AMRAP Power Cleans 135/95, then switch.

Row 500m while your partner does AMRAP Power Snatch 95/65, then switch.

Row 250m while your partner does AMRAP Power Clean and Push Jerk 135/95, then switch.

Row 250m while your partner does AMRAP OHS 95/65, then switch.

Row 125m while your partner does AMRAP Squat Cleans 135/95, then switch.

Row 125m while your partner does AMRAP Power Snatch + OHS 95/65 then switch.
Score is the number of reps. The Row counts for nothing.

 

FRIDAY 3.31.2017

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STRONG
Weightlifting
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
Warm up and build to your 1RM Snatch

Then-

EMOM for 5 rounds
WEIGHTLIFTING
Snatch
EMOM for 10 rounds

1 Snatch @ 80% of your 1RM
METCON-BURN
Metcon
20 Minutes of work:

Double unders until HR reaches 95% +

Rest until HR drops below 85%

Burpee until HR reaches 95% +

Rest until HR drops below 85%

Thruster 95/65 until HR reaches 95% +

Rest until HR drops below 85%

Score is total number of reps for each

 

THURSDAY 3.30.2017

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 STRONG
Warm-up
Ring Push Up
3 sets of 8
CONNECTIVITY
Levers
12 reps lowering yourself slowly down.
STRENGTH
Bench Press
Warm Up:
5 X 40%
2 X 50%
3 X 60%
1 X 70%

6 sets of 3 reps X 80%
METCON-BURN
Warm-up
Rope Knees to Elbows

Jump to a hanging position on the rope (like you’re starting a rope climb), then perform reps with both knees clearly making contact with both elbows. Alternate top hand each set.

10 reps of knees to elbows on the ropes
Metcon
Max Effort 1000m Row
Metcon 
3 Rope Climbs 15′
15 C2B Pull-ups
30 Wall Balls 20/14
15 C2B Pull-ups
3 Rope Climbs 15′
Metcon
Max Effort 1000m Row

 

WEDNESDAY 3.29.2017

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STRONG
Warm-up
100 Double Unders for Time
MOBILITY
Inch Worm
50′ Inch worm with push up and pike
MOBILITY
Deep Couch Stretch

Each Leg 2X for 0:30 each
STRENGTH
Back Squat
Warm Up:
5 X 40%
2 X 50%
3 X 60%
1 X 70%

6 sets of 3 reps X 80%
METCON-BURN
Metcon 
5:00 AMRAP of-

“Cindy”
5 Pull-ups
10 HR Push-ups
15 Air Squats

Rest 2:00

Then 3:00 AMRAP of –
Clean and Jerks 135/95

Then –

5:00 AMRAP of-

“Cindy”
5 Pull-ups
10 HR Push-ups
15 Air Squats

Rest 2:00

Then 3:00 AMRAP of –
Power Snatch 95/65

 

TUESDAY 3.28.2017

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STRONG
Warm-up
Bring Sally Up, Bring Sally Down (Push Up)
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
Bench Press
Warm Up:
5 X 40%
2 X 50%
3 X 60%
1 X 70%

6 sets of 2 reps X 80%
STRENGTH
Overhead Tricep Extensions with bands
3 sets of 25 reps
METCON-BURN
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.

50 reps total
Metcon
250 m Row
rest 1 minute

Then-
Burpees
15 Burpees as fast as possible
Rest 1 minute

Then-
Box Jumps
10 reps as fast as possible
Rest 1 minute

Then-
Metcon
4 rounds of:

Row 250M
15  Burpees
10 Box Jumps 24/20

 

MONDAY 3.27.2017

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STRONG
Warm-up
Bring Sally Up, Bring Sally Down (Squat)
Tempo back squats to the “Bring Sally Up” Song [“Flower” by Moby]. Up when it says up, down when it says down (start with the bar up for the first Sally Up)

A total of 30 up/down reps are possible. Do not let go of the bar until the song ends.
MOBILITY

Seated Hamstring Stretch

10 rounds 0:03/0:02
STRENGTH
Back Squat
Warm Up:
5 X 40%
2 X 50%
3 X 60%
1 X 70%

6 sets of 2 reps X 80%
METCON-BURN
CONNECTIVITY
Hollow Rock
8 Rounds of 0:20/0:10
CONNECTIVITY
Hollow Body Holds
8 Rounds of 0:20/0:10
Metcon
100 Double Unders

21 Deadlifts 275/185 (or 65% of 1RM)
15 Power Cleans 135/95
9 Shoulder to Overhead

15 Deadlifts 275/185
9 Power Cleans 135/95
7 Shoulder to Overhead

9 Deadlifts 275/185
7 Power Cleans 135/95
100 Double Unders

 

SUNDAY 3.26.2017

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Connectivity
4 Rounds of:
0:30 Hollow Hold
0:30 Bird Dog Hold

REST 1 MINUTE THEN BEGIN

METCON #1

5 Rounds of:

2 Hand KB Swings 0:45
rest 0:15

KB Cleans RT 0:45
rest 0:15

KB Cleans LF 0:45
rest 0:15

REST 1 MINUTE THEN BEGIN

METCON #2

5 Minute AMRAP of:

5 Pull Ups
10 Dips
15 Lunges

REST 1 MINUTE THEN BEGIN

METCON #3 

5 Rounds of:

2 Hand KB SWINGS  0:20
rest 0:10

KB Clean RT 0:20
rest 0:10

KB Clean LF 0:20
rest 0:10

REST 1 MINUTE THEN BEGIN

METCON #4

Pull Ups 0:60
Dips 0:60
Lunges 0:60

REST 1 MINUTE THEN BEGIN

METCON #5

2 Hand KB Swings 0:60
rest 0:10

KB Clean RT 0:60

rest 0:10

KB Clean LF 0:60
rest 0:10