WEDNESDAY 6.19.2019

WEDNESDAY 6.19.2019

STRONG

Warm-up

Single Leg Romanian Deadlift

3 sets of 5 each leg

moderately heavy weight

Weightlifting

Front Squat 

5 @ 75%

4 @ 80%

3 @ 85%

Build to 3RM

Weightlifting

Snatch Pull 

Pull to HHV

warm up

Then EMOM

3 @ 90%

3 sets of 3 @ 95%

Weightlifting

Snatch from Hi Hang Vertical 

Pull to HHV pause 2 seconds

then snatch

EMOM

5 X 1 @ 75%

METCON-BURN

"Rush Hour"

Every 4:00 on the 4:00

5 Rounds

20/14 Calorie Bike
10 Lateral Barbell Burpees
5 Deadlifts 225/155


TUESDAY 6.18.2019

TUESDAY 6.18.2019

STRONG

WEIGHTLIFTING

Segment Snatch 

Pull to 1" off ground.

Hold for 3 seconds.

Build to heavy single

WEIGHTLIFTING

Segment Clean + Jerk  

Pull to 1" off ground.

Hold for 3 seconds.

Build to heavy single.

METCON-BURN

SKILL WORK

Kipping Skill Work 

Arch to Hollow Swing + Kipping Chest to Bar 

If you have great kipping mechanics:

5 reps of this complex EMOM for 5 rounds

Metcon

Lava Run

For Time:
750m Row
50 Overhead Squats 45/35
750m Row
50 Thrusters 45/35
750m Row
50 Front Squats 45/35

MONDAY 6.17.2019

MONDAY 6.17.2019

STRONG

MOBILITY

Inch Worm 

10-12 reps

MOBILITY

Front Rack Tricep rolling

MOBILITY

External rotation at shoulder with PVC 

Warm-up

Good Mornings with a band 

2 sets of 10-12 reps

heavy band

WEIGHTLIFTING

Push Press/Push Jerk/Split Jerk 

Build to 1RM

Then-

3 @ 70%
3 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%

WEIGHTLIFTING

Power Clean 

Build to 3RM

Then 3 sets of 3 @ 90% of above

METCON-BURN

SKILL WORK

Inverted Barbell Row 

3 Sets of 10

Pull your chest to the barbell

Make contact on EVERY rep

SKILL WORK

Handstand Push-ups 

review kipping

Metcon

Slasher

AMRAP 13:

50 KB Snatches
40 Burpees
30 Toes to Bar
20 Kipping Handstand Push-ups

STAMINA SUNDAY 6.16.2019

STAMINA SUNDAY 6.16.2019

Choose one of the four listed below.

The Don

For time:
66 Deadlifts, 110#
66 Box jump, 24"
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55#
66 Wall ball shots, 20#
66 Burpees
66 Double-undersIn honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010To learn more about The Don click here

Steve Skipton

400 meter Run
25 Kettlebell Swings (1.5/1 pood)
25 Burpees
25 Air Squats
25 Kettlebell Push Press (1.5/1 pood)
1 mile Run
25 Kettlebell Swings (1.5/1 pood)
25 Burpees
25 Kettlebell Push Press (1.5/1 pood)
400 meter Run

Zachary Tellier

For Time
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

Small

3 Rounds for time of:
1000m Row
50 Burpees
50 Box Jumps, 24"
800m RunIn honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009To learn more about Small click here


SATURDAY 6.15.2019

SATURDAY 6.15.2019

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 sit ups

Metcon

"Buzz Lightyear"

Teams of 3:

For Time

40 Minute Cap

3 Rounds:
800 Meter Team Run (you must run together as a team)
45 Barbell Facing Burpees
9 Rope Climbs

Directly Into…

21 Clean and Jerks 115/80
21 Clean and Jerks 135/95
21 Clean and Jerks 155/105
21 Clean and Jerks 185/125
21 Clean and Jerks 205/135One partner working at a time

Burpees done 5 at a time

Rope climbs done one at a time

Clean and jerks done 3 at a time

FRIDAY 6.14.2019

FRIDAY 6.14.2019

STRONG

Warm-up

Jumping Good Mornings 

moderate weight

3 sets of 3

WEIGHTLIFTING

Hang Clean Pull from Below Knee 

EMOM for 5 rounds

5 @ 90%

4 @ 95%

3 sets of 3 @ 100%

WEIGHTLIFTING

clean pull + hang clean 

1 Clean pull from below knee to HHV

2 Hang clean from below knee

Build to 1RM

METCON-BURN

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

 "Figawi"

AMRAP 18:

200 Meter Run
100 Double Unders
25 Chest to Bar Pull-Ups
12 KB Snatches 24/16

THURSDAY 6.13.2019

THURSDAY 6.13.2019

STRONG

Warm-up

Single Leg Romanian Deadlift

3 X 10 each leg

light weight

WEIGHTLIFTING

Segment Snatch 

EMOM for 6 rounds

1 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

Pull 1" from floor- hold for 3 seconds

STRENGTH

Front Squat 

5 @ 75%

4 @ 80%

3 @ 85%

3 @ 85%

3 @ 85%

METCON-BURN

Doce

AMRAP 4:
27/21 Calorie Row
21 Power Cleans 135/95
21 TTB

rest 4 minutes

AMRAP 4:
27/21 Calorie Ski Erg
21 Power Cleans 115/80
21 TTB

rest 4 minutes

AMRAP 4:
27/21 Calorie Bike
21 Power Cleans 95/65
21 TTB

WEDNESDAY 6.12.2019

WEDNESDAY 6.12.2019

STRONG

Warm-up

Weighted Step-ups 

3 sets 10 reps each leg

moderate weight

WEIGHTLIFTING

Push Press/Push Jerk/Split Jerk 

Build to AHAP 1+1+1

Then 1+1+1 @ 90%

and 1+1+1 @ 95%

WEIGHTLIFTING

Power Clean 

Build to 3RM

Then 3 @ 90%

and 3 @ 95%

METCON-BURN

"Tubthumping" 

3 Rounds:

AMRAP 5:
Row for Calories

On the 0:00 – 5 Burpee Box Jump Overs 24/20
On the 1:00 – 4 Burpee Box Jump Overs 24/20
On the 2:00 – 3 Burpee Box Jump Overs 24/20
On the 3:00 – 2 Burpee Box Jump Overs 24/20
On the 4:00 – 1 Burpee Box Jump Overs 24/20

Rest 2:00 between rounds

TUESDAY 6.11.2019

TUESDAY 6.11.2019

STRONG

MOBILITY

Barbell Ankle Stretch 

WEIGHTLIFTING

Hang Clean Pull from Below Knee 

EMOM

5 @ 85%

4 @ 90%

3 sets of 3 @ 95%

WEIGHTLIFTING

clean pull + hang clean 

Build to AHAP for 1 Clean Pull +2 Below the Knee Hang Cleans

Then- 1 + 2 @  90%

and 1 + 2 @  95%

STRENGTH

Back Squat 

5 @ 60%

2 sets of 5 @ 65%

Squat to parallel only

METCON-BURN

"Liquid Laugh"

5 Rounds:
1 Minute Front Rack Kettlebell Step Back Lunges 24/16
1 Minute Double Unders
1 Minute Calorie Ski Erg
1 Minute Rest

MONDAY 6.10.2019

MONDAY 6.10.2019

STRONG

MOBILITY

Inch Worm 

Pass Through with PVC

Warm-up

Single Leg Romanian Deadlift

3 sets of 10 each leg

WEIGHTLIFTING

No Jump No Touch Snatch  

EMOM for 6 rounds

2 reps @ 65%

WEIGHTLIFTING

Snatch Push Press + Paused OHS 

Build to AHAP for 5 push press +2 OHS

then 5 + 2 @  90%

and 5 + 2 @ 95%

METCON-BURN

"Button Down"

3 Rounds:

3 Minute Calorie Row
2 Minute Burpee Box Jump Overs 24/20
1 Minute Calorie Bike

Rest 2 Minutes Between Rounds