Blog Search

MONDAY 12.5.2016

By: 0

Warm-up

Tabata Burpees

MOBILITY

50 feet of inch worm

CONNECTIVITY

Arched Hollow Roll

50 feet rolly polly

WEIGHTLIFTING

Clean Pull

5 X 5 @ 95% 1RM clean

WEIGHTLIFTING

EMOM for 5 rounds

1 Power Snatch + 2 Full Squat Snatches

2 rounds at 65%

3 Rounds at 70%

METCON

100 Bench Presses with percentage of bodyweight

75%

66%

50%

33%

25%

Scale to where necessary.

Group up in teams of 3 all who are benching closely the same amount.

Every time you have to re-rack the bar, you must do 25 double unders and the next person starts to bench press. Cycle through this until each of you finish your 100 reps.

SUNDAY 12.4.2016

By: 0

Warm-up

100 Double Unders for time

 

WEIGHTLIFTING

Snatch

EMOM for 6 rounds:

3 @ 70%

2 @ 75%

2 sets of 1 @ 80%

1 @ 75%

1 @ 80%

 

WEIGHTLIFTING

Clean and Jerk

EMOM for 6 rounds:

3 @ 70%

2 @ 75%

2 sets of 1 @ 80%

1 @ 75%

1 @ 80%

 

 

METCON

8 deadlifts 155/115

7 cleans

6 snatches

8 pullups

7 chest-to-bar pullups

6 Muscle Ups

 

6 deadlifts 155/115

5 cleans

4 snatches

6 pullups

5 chest-to-bar pullups

4 Muscle Ups

 

4 deadlifts 155/115

3 cleans

2 snatches

4 pullups

3 chest-to-bar pullups

2 Muscle Ups

 

Snatches and Cleans are FULL SQUAT

 

If you cannot do Muscle Ups substitute 12/8/4 Ring Dips.

SATURDAY 12.3.2016

By: 0

Warm-up

Bring Sally Up, Bring Sally Down (Squat) 

Tempo back squats (45/35) 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.

We will do this as a warm up with the empty bar.

 

WEIGHTLIFTING

3 Position Clean 

EMOM for 5

Floor, above knee, power position

2 Rounds @ 70%
3 Rounds @ 75%

 

WEIGHTLIFTING

Push Press + Push Jerk 

EMOM for 5

1 Push Press + 1 Push Jerk

2 rounds @ 85%
3 Rounds 90%

 

METCON

1 rope climb
2 Snatch 95/65
3 Clean and jerks 95/65
4 Pull Ups
5 KB Swings 32/24
6 Push Ups
7 Box Jumps 24/20

2 rope climb
3 Snatch 95/65
4 Clean and jerks 95/65
5 Pull Ups
6 KB Swings 32/24
7 Push Ups
1 Box Jumps 24/20

3 rope climb
4 Snatch 95/65
5 Clean and jerks 95/65
6 Pull Ups
7 KB Swings 32/24
1 Push Ups
2 Box Jumps 24/20….

Up to 7 Rope Climbs

1 Person working at a time.

 

FRIDAY 12.2.2016

By: 0

WEIGHTLIFTING

3 Position Snatch

EMOM for 5 rounds

3-position Snatch (floor, above knee, power)

2 sets @ 65%

3 sets @ 70%

 

 

WEIGHTLIFTING

Snatch Grip Behind the Neck Push Press

EMOM for 5 rounds:

3 sets of 5 reps @ 70%

2 Sets of 5 reps @ 75%

 

 

METCON

Metcon

With a running clock…

1) For time:

50 Burpee Box Jump Overs 24/20″

100 Double-Unders

Rest 1:00 between 1&2.

2) 30 Snatches (anyhow)* 95/65#

For time.

*This should be done wearing a HR monitor. Break every 10 reps and wait :05 to read HR monitor readout. Begin the next set of 10 as soon as HR drops below 155BPM. If you do not have a HR monitor to gauge HR during rest intervals, find your pulse immediately when the rest period begins. Then count pulse beats for :05 – 13 beats in :05 = 156BPM – 14 beats in :05 = 168BPM.

 

Rest 1:00 between 2&3.

3) For time:

100 Double-Unders

50 Burpee Box Jump Overs 24/20″

 

THURSDAY 12.1.2016

By: 0

BARBELL STRONG

Warm-up

Extended Snatch Warm Up Pull Emphasis

Pull to Below Knees

Pull to Above Knees

Pull to High Hang Over

Pull to High Pull

Pull to Muscle Snatch

5 rounds with empty bar only

 

WEIGHTLIFTING

Muscle Snatch

EMOM for 4 rounds

5 reps

4 reps

3 reps

3 reps

AHAP increasing weight each round

 

 

WEIGHTLIFTING

Snatch balance

EMOM for 5 rounds

2 sets of 3 reps @ 60%

1 set of 3 reps @ 65%

2 sets of 3 reps @ 70%

 

 

METCON

11.11.2016

With a running clock…

1) For time:

50 Calorie Row

50 Wall Balls 30/20 (men, if you don’t have a 30 Wall Ball use 20 to a 12′ target)

Rest 1:00 between 1&2.

2) 50 Clean & Jerks anyhow 115/80

For time.

Rest 1:00 between 2&3.

3) For time:

50 Wall Balls 30/20 (men, if you don’t have a 30# Wall Ball use 20 to a 12′ target)

 

 

WEDNESDAY 11.30.2016

By: 0

BARBELL STRONG

Warm-up

Clean and Jerk Warm Up

5 Hi Hang Muscle Cleans

5 Front Squats

5 Press

1 Split Jerk

3 Jerk Balances

5 Reps of complex with empty bar only

 

WEIGHTLIFTING

Clean Pull

Every 0:90 on the 0:90 for 4 rounds

7 Clean pulls @ 100% 1 RM clean

 

WEIGHTLIFTING

EMOM

3 Position Clean (Floor, Hang, Power Position) + 1 Jerk (after Clean complex)

3-position clean (floor, above knee, power position) + 1 Jerk after entire complex

2 sets @ 65%

3 Sets @ 70%

 

 

METCON

Warm-up

100 Double Unders for Time

 

CONNECTIVITY

Handstand Complex 3

0:30 Nose and Toes HS Hold

20 Shoulder Shrugs

20 Shoulder Taps

20 Straight Arm Hip Taps

Rest 0:60 between rounds

 

 

CONNECTIVITY

Hollow Body Hold on Bar

4 X 0:20/0:10

 

 

Metcon

 

12 Minute AMRAP

12 Box Jumps

12 Push Press 115/85

12 Wall Ball

TUESDAY 11.29.2016

By: 0

BARBELL STRONG

Warm-up

Clean Warm Up

5 Clean Pulls

5 High Pulls

5 Power Cleans

5 Front Squats

 

WEIGHTLIFTING

Push Press

5 X 5 Push Press with 75% 1 RM

Use 120% of 1RM shoulder press if not sure of Press max

 

WEIGHTLIFTING

1  Power Clean + 2 full Squat Clean

Every 0:90 on the 0:90

2 sets at 65%

3 Sets at 70%

 

 

METCON

CONNECTIVITY

Straight Body Floor Levers

3 X 5 lowering slowly

 

Metcon

20 Minute AMRAP

4 Strict muscle-ups

7 Strict HSPU

12 KB snatches (R/L) 24/16

MONDAY 11.28.2016

By: 0

BARBELL STRONG

Warm-up

Snatch Warm Up

Hip Muscle Snatch

Behind Neck Snatch Grip Press

OHS

Heaving Snatch Balance

5 Rounds of the complex

 

WEIGHTLIFTING

Snatch Pull

7 reps with 90% of 1RM Snatch

Every 0:90 on the 0:90 for 4 rounds

 

WEIGHTLIFTING

1 Power + 2 Full Snatch

EMOM for 5 rounds

1 Power Snatch + 2 Full Squat Snatches

2 rounds at 65%

3 Rounds at 70%

 

 

METCON

CONNECTIVITY

Hollow Body Holds

4 rounds 0:20/0:10

 

CONNECTIVITY

Hollow Rock

4 rounds 0:20/0:10

 

CONNECTIVITY

Hollow hold on hands and feet

4 rounds 0:20/0:10

 

Metcon

100 Back Squats for time

Load bar with your bodyweight. Perform 100 Back Squats as fast as possible in as few of sets as possible.

You may re rack the bar as often as necessary.

 

SUNDAY 11.27.2016

By: 0

Warm-up

Max Effort 1000m Row

 

 

CONNECTIVITY

Nose and Toes

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

3 Rounds of 0:30/0:30

 

 

CONNECTIVITY

Handstand Holds

Kicking up to wall.

0:60

 

 

WEIGHTLIFTING

Sotts Complex

Power Snatch

OHS down

Sotts Press on Bottom

OHS up

Empty bar only. 5 Reps of complex.

 

 

WEIGHTLIFTING

Snatch Grip Behind the Neck Push Press

5 X 5 AHAP

 

 

METCON

Alternating Half Chelsea  (No Measure)

EMOM for 15:

5 Pull Ups

10 Push Ups

15 Squats

 

Round 1 start with Pull Ups

Round 2 start with Push Ups

Round 3 start with Squats

Round 4 start with Pull Ups….

SATURDAY 11.26.2016

By: 0

Warm-up
Over partner Burpees
Partner A in plank position
Partner B does burpee-jumps over partner

2 Rounds each
0:60
Warm-up
Agility Ladder Drills
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
STRENGTH
Front Squat
Take 12 minutes and build to 1RM Froont Squat
METCON
Partner 100’s
100 OHS 95/65
100 Snatches 135/95
100 Cleans 225/155
100 Deadlifts-275/195

Partition any way you’d like.

Each partner does 50 reps of each movement.

Must complete all of each movement before moving on to next.