FRIDAY 10.19.2018

FRIDAY 10.19.2018

STRONG

Bench Press 

Take 15 minutes to build to 1 RM

Then.....

Bench Press 

EMOM for 10 minutes:

8 reps @ 60% of your max from above

METCON-BURN

CONNECTIVITY

Abs 12 

5 Barbell Roll Outs
0:30 Hollow Hold
5 Barbell Roll Outs
0:30 L Hold (pull up bar)
5 Barbell Roll Outs
0:30 Hollow Hold
5 Barbell Roll Outs
0:30 L Hold (pull up bar)
5 Barbell Roll Outs
0:30 Hollow Hold
5 Barbell Roll Outs

Metcon

Metcon (Time)

100 Double-Unders
50 Air Squats
100 Double Unders
50 Pull Ups
100 Double-Unders
50 KB Swings 32/24
100 Double Unders


WEDNESDAY 10.17.2018

STRONG

Warm-up

Upright Row 

Weightlifting

Clean High Pulls 

Warm up

Build up to 80% by final set

Weightlifting

High-Hang Clean 

EMOM for 5 rounds

2 High Hang Cleans with 80%

Weightlifting

Clean and Jerk 

EMOM for 7 rounds

1 Clean and Jerk @ 80%

METCON-BURN

CONNECTIVITY

ABS 10 

5 Rounds of:

10  Weighted Sit Ups
10 Plate Twists

Metcon

Metcon (No Measure)

Alternating EMOM for 18 minutes

6 Burpees
8 Dips
10 Wall Balls

TUESDAY 10.16.2018

TUESDAY 10.16.2018

STRONG

Warm-up

Sotts Complex 

Power Snatch
OHS down
Sotts Press on Bottom
OHS up5 reps empty bar only

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 pause3 reps empty bar only

Weightlifting

Snatch High Pull + Hi Hang Vertical Snatch 

EMOM for 5 building to moderate weight

Weightlifting

Snatch 

EMOM for 7 build to heavy for the day

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

SKILL WORK

Handstand complex 2 

0:30 Shoulder Shrugs
0:30 Shoulder Touch

SKILL WORK

Handstand Walk Practice 

take 5 upsdie down

Metcon

Fran-esque (Time)

21-15-9

Push Press
Chest to rings row155/105


MONDAY 10.15.2018

STRONG

Back Squat

1 X 6 @ 70%
1 X 6 @ 80%
1 X 3 @ 90%
1 X 2 @ 95%

Front Squat

1 X @ 65%
1 X 4 @ 75%
1 X 4 @ 80%
1 X 4 @ 80%

METCON-BURN

CONNECTIVITY

Hollow Body Holds

4 rounds 0:20/0:10

Hollow Rock

4 rounds 0:20/0:10

Arch Hold on Stomach

0:20/0:10

Arched Rock

4 rounds 0:20/0:10

Metcon

3 rounds of:

10 Clean and Jerks 135/95
10 C2B Pull Ups

2:00 ME Burpee Box Jumps

6 rounds of:

5 Clean and Jerks 135/95
5 C2B Pull Ups

SUNDAY 10.14.2018

STAMINA

Complete all reps below, in order listed.

Start with 200m run.

Every 4:00 on the 4:00 run 200m until all reps are completed.

Once all reps completed, run final 200m.

100 Sit Ups

75 Wall Ball

50 Box Jumps

25 Kips on bar

100 Double Unders

75 KB Swing

50 Burpees

25 Push Ups

FRIDAY 10.12.2018

 

STRONG

 

Incline Press 

Stack 2-3 plated under bench to create incline

12,10,8,6,6,6,6,20

 

 

Barbell Bicep Curls 

4 sets of 12 reps

 

 

METCON-BURN

 

 

CONNECTIVITY

 

ABS #2 

25 Knee Tucks
25 Ab Mat Sit Ups
25 Twists
0:60 Plank
25 Twists
25 Ab Mat Sit Ups
25 Knee Tucks

 

 

 

Metcon

 

3 rounds for time of:

50′ Single KB OH Walking Lunges (left) 24/16kg

25 KB Swings 16/24kg

50′ Single KB OH Walking Lunges (right) 16/24kg

25 Lateral Jumps (over 12″ hurdle)

 

THURSDAY 10.11.2018

STRONG

Back Squat 

1 X 6 @ 65

1 X 6 @ 70

1 X 6 @ 80

1 X 6 @ 80

Front Squat 

1 X 5 @ 60

1 X 5 @ 65

1 X 5 @ 70

1 X 5 @ 70

METCON-BURN

SKILL WORK

Muscle Up Practice 

10 Minutes of MU work. Transitions and skills.

Metcon

Metcon (AMRAP - Reps)

5 rounds of:

1:30 to complete-

5/3 Muscle-Ups (men 5 – ladies 3)

ME Power Clean & Push Jerks 135/95 with the remainder of the 1:30

1:30 rest

score is number of clean and jerksScale for the MU's is banded assist MU's

WEDNESDAY 9.19.2018

WEDNESDAY 9.19.2018

STRONG

Warm-up

Muscle Snatch 

8-10 REPS

START WITH PVC

MOVE TO 10 POUND BAR

THEN TO 35 AND FINALLY 45 POUND BAR

Weightlifting

Snatch High Pull + Hi Hang Vertical Snatch 

4 SETS OF 3 REPS

BUILD TO HEAVY

Snatch can be either power or full squat

Weightlifting

Snatch 

Build to 1RM

METCON-BURN

Falkel (AMRAP - Rounds and Reps)

25-Minute AMRAP of:
8 Handstand push-ups
8 Box Jump, 30"
1 Rope Climb, 15'In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005To learn more about Falkel click hereScale HSPU's to pike off bench
Scale Box Jumps to 24/20
Scale rope climbs to knees to elbows on rope and skill work

TUESDAY

STRONG

Warm-up

Upright Row

25 reps

empty bar only

 

Weightlifting

Vertical High Pull + Vertical Power Clean

4 sets of 3 reps

build to heavy

 

 

Weightlifting

Clean

any way you'd like

no jerk

build to 1RM

 

METCON-BURN

Warm-up

Skin The Cat

While there may be more than one way to do this.....here is what I'd like you to do.

http://gymnasticswod.com/content/skin-cat

6-8 reps

SKILL WORK

Kips on Rings

2 sets of 6-8

STRENGTH

Inverted Ring Rows

3 sets of 6-8 reps

Metcon

15-12-9 of:

Muscle-Ups
Hang Snatch (full squat) 115/75#

scale mu's to banded sling shot include dip out

MONDAY 9.17.2018

STRONG

Back Squat 

1 X 10 @ 60%

1 X 8 @ 65%

1 X 6 @ 70%

1 X 6 @ 75%

1 X 6 @ 80%

Front Squat 

1 X 5 @ 60%

1 X 5 @ 70%

1 X 5 @ 75%

1 X 5 @ 75%

METCON-BURN

SKILL WORK

Handstand Push-ups 

Mechanics/Hand Positioning/Kipping/Scaling/Strengthening

Metcon

Metcon (AMRAP - Reps)

4 rounds of:

1:00 ME  HSPU
1:00 ME Hang Cleans 155/105
1:00 ME Toes to Rings
1:00 Rest