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TUESDAY 7.10.2018

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STRONG
Back Squat
70% x 2
70% x 4
70% x 6
70% x 2
70% x 4
70% x 6
70% x 2
70% x 4
70% x 6
METCON-BURN
CONNECTIVITY
Handstand Complex 3
0:30 Nose and Toes HS Hold
20 Shoulder Shrugs
20 Shoulder Taps
20 Straight Arm Hip Taps
METCON
“Half Mac”
6 Burpees
6 Thrusters, 115/ 75
6 Burpees
6 Power Snatches, 115/ 75
6 Burpees
6 Push Jerks, 115/ 75
6 Burpees
6 Hang Squat Cleans, 115/ 75
6 Burpees
6 Overhead Squats, 115/ 75
6 Burpees
6 Thrusters, 115/ 75
6 Burpees
6 Power Snatches, 115/ 75
6 Burpees
6 Push Jerks, 115/ 75
6 Burpees
6 Hang Squat Cleans, 115/ 75
6 Burpees
6 Overhead Squats, 115/ 75

 

MONDAY 7.9.2018

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MOBILITY
Deep Couch Stretch
0:30 each leg
STRONG
Upright Row
25 Reps
Weightlifting
Split Jerk Footwork Drill

Practice footwork positioning and placement.

every 0:30 on the 0:30 for 10 rounds
Weightlifting
• Power Clean + Hang Clean (knee) + Power Jerk + Clean + Jerk Dip + Jerk –
Every 2:00 on the 2:00

60% x 1+1+1+1+2+1 x 2

70% x 1+1+1+1+2+1 x 4

1 Power Clean
1 Hang Clean (knee)
1 Power (push) Jerk
1 Clean (full squat)
2 Jerk Dips
1 Split Jerk
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 Rounds:

10 Deadlift 135/95
10 Ring Dips
10 Strict Pull Ups

 

SATURDAY 7.7.2018

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MUST CHOOSE 4 of the 5 

 

Any order you’d like…

METCON
Partner Elizabeth
42-30-18 Cleans + Ring Dips
Split Reps Evenly
METCON
Partner Diane
42-30-18 Deadlifts + Handstand Push Ups
Split Reps Evenly
METCON
Partner 1 Mile Wall Ball Run
METCON
Partner Fran
42-30-18 Thrusters + Pull Ups
Split Reps Evenly
METCON
Partner GI Jane
100 Burpee Pull Ups
Split Reps Evenly

FRIDAY 7.6.2018

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STRONG
Warm-up
Prone Barbell Sweep
3 sets of 5 reps
Weightlifting
Snatch Pull Stops

1 Snatch Pull to Below Knees, 5 second pause

1 Snatch Pull to Above Knees, 5 second pause

1 Snatch Pull to Hi Hang over the bar, 5 second pause

+ 1 snatch

warm up and build to “heavy”

Then working on cadence for 7 rounds
Weightlifting
Overhead Squat
5 sets of 5 reps
@33% of back squat
METCON-BURN
CONNECTIVITY
Wall Walk Complex
EMOM for 5:
3 X:
Wall Walk
2 Shoulder touch
METCON
20 Burpees
25  Box Jumps 24/20″
30 Clean and Jerks 135/95
25  Box Jumps 24/20″
20 Burpees

 

THURSDAY 7.5.2018

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STRONG
Warm-up
Snatch grip upright row
Empty bar only
15 reps
Weightlifting
Snatch High Pulls
3 – Snatch High Pulls from High Hang Vertical
EMOM for 5 rounds
Weightlifting
High Hang Vertical Power Snatch
High Hang Vertical
note: power on this snatch comes from LEG DRIVE
do not dip forward, but rather drive upward using the legs
Warm up and build to “heavy”
Then EMOM 3 reps for 7 rounds
METCON-BURN
CONNECTIVITY
KB Pullover to sit up
3 sets of 15 reps
METCON
100 Double-Unders
5 Rope Climbs 15′
20 Clusters 95/65
5 Rope Climbs 15′
100 Double-Unders

 

WEDNESDAY 7.4.2018

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STRONG
Warm-up
Upright Row
25 reps empty bar only
Warm-up
Clean High Pulls
10 reps from floor
empty bar only
Warm-up
Hi Hang Vertical Power Clean
power clean from vertical position
empty bar only
catch high, ride it down into front squat
Weightlifting
Clean
EMOM for 10 minutes
Start light
increase weight as you go
Build to “heavy”
THESE ARE FULL SQUAT
METCON-BURN
JACINTO STORM 2018
79 Double Unders
79 Squats
79 Push-Ups
79 Pull-ups
79 Wall Ball Shots, 20/14
79 Kettlebell Swings 24kg/16kg
79 Deadlifts 95/65
79 Double Unders

 

TUESDAY 7.3.2018

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STRONG
WARM UP
Banded Deadlifts
One set of 25 reps
Weightlifting
Clean Pull Stops
1 Clean Pull to Below Knees, 3 second pause
1 Clean Pull to Above Knees, 3 second pause
1 Clean Pull to Hi Hang, over the bar, 3 second pause
+ 1 Clean
Warm up and build to “Heavy”
Then working on cadence 7 rounds
STRENGTH
Front Squat
5 X 5 with 50% of back squat
METCON-BURN
STRENGTH
One Arm Dumbbell Row
3 sets of 10 reps each arm
use either a DB or KB
METCON-BURN
50′ HS Walk

200′ Burpee Broad Jump (50′ sections)

100 KB Snatches 24/16kg (50l/50r anyhow)

50′ HS Walk

Perform the 50′ Handstand Walk (or sub 50 shoulder touches and the 200′ Burpee Broad jump.

Then, for time, do the 100 KB Snatches.

After the 100KB Snatches, do the last Handstand Walk.

 

MONDAY 7.2.2018

By: 0

 

STRONG

Warm-up

Upright Row

Clean grip

Empty bar only

25 reps

Weightlifting

Clean High Pulls

5 – Clean High Pull from High Hang Vertical

EMOM for 5 rounds increasing weight

 

Weightlifting

Hi Hang Vertical Power Clean

note: power on this clean comes from LEG DRIVE

do not dip forward, but rather drive upward using the legs

Warm up and build to “heavy”

Then EMOM 3 reps for 7 rounds

METCON-BURN

CONNECTIVITY

Arch + Hollow Hold Sequence

Hold Hollow for 0:30

Roll

Hold Arch for 0:30

CONNECTIVITY

Kips on Bar

EMOM for 5 minutes

8 kips on the bar

METCON

24 Pistols (alternating)

12 Pull Ups

12 Dips

16 Pistols (alternating)

8 Pull Ups

8 Dips

12 Pistols (alternating)

6 Pull Ups

6 Dips

METCON

Max Effort 1-Mile Run