SUNDAY 8.25.2019

SUNDAY 8.25.2019

Marathon Madness

2 Rounds:

400 Meter Run, 26 Hand Release Push-ups
400 Meter Run, 26 Kettlebell Swings 24/16
400 Meter Run, 26 AbMat Sit-ups
400 Meter Run, 26 Deadlifts 75/55
400 Meter Run, 26 Air Squats
400 Meter Run, 26 Box Jumps 24/20



SATURDAY 8.24.2019

SATURDAY 8.24.2019

Warm-up

Dodgeball!

Yes. Dodgeball.

WEIGHTLIFTING

Warm-up

Pass Through with PVC

15- 20 reps

Warm-up

Barbell Ankle Stretch

Hold for 60 seconds

Warm-up

Snatch Warm

3 snatch pulls from floor
3 snatch high pulls
3 muscle snatch
3 behind neck press
3 overhead squat
3 power snatch
3 squat snatch

Empty bar only. Once through.

Weightlifting

Power Snatch + High Hang Vertical Squat Snatch

Warm up and build to heavy for the day.

Then EMOM for 7 rounds.

METCON-BURN

"Sleep Walk"

Teams of 3:

7 Minute AMRAP:
150/100 Calorie Bike
Max Overhead Squats 95/65

Rest 3 Minutes

6 Minute AMRAP:
120/80 Calorie Bike
Max Hang Squat Cleans 115/80

Rest 3 Minutes

5 Minute AMRAP:
90/60 Calorie Bike
Max Thrusters 135/95

FRIDAY 8.23.2019

FRIDAY 8.23.2019

STRONG

Deadlift

40% X 5

50% X 5

60% X 5 (4 sets at this weight and reps)

METCON-BURN

"Lead Foot"

AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

Rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

Rest 4 minutes

AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

THURSDAY 8.22.2019

THURSDAY 8.22.2019

STRONG

Bench Press

40% X 5

50% X 5

60% X 5 (4 sets at this weight and reps)

CONNECTIVITY

Banded Lying Straight-Arm Pulldown

10 reps with 5 second hold

METCON-BURN

"Waterlogged"

1,000 Meter Row

Directly Into…

30 Dumbbell Snatches 50/35
15 Burpee Box Jumps 24″/20″
20 Dumbbell Snatches 50/35
10 Burpee Box Jumps 24″/20″
10 Dumbbell Snatches 50/35
5 Burpee Box Jumps 24/20″

WEDNESDAY 8.21.2019

WEDNESDAY 8.21.2019

STRONG

Back Squat

40% X 5

50% X 5

60% X 5 (4 sets at this weight and reps)

CONNECTIVITY

Tuck Front Lever Hold on rings

Pull to inversion
Tuck knees to chest
Elbows locked
Hands facing forward
Lower body to horizontal
Control descent

3 -5 sets of 3 second hold

METCON-BURN

Bubba Gump

2 Rounds:

800 Meter Run
30 Deadlifts 155/105
30 Lateral Barbell Burpees

TUESDAY 8.20.2019

TUESDAY 8.20.2019

STRONG

Shoulder Press

40% X 5

50% X 5

60% X 5

75% X 5

85% X 3

95% X 1+ (max rep set)

STRENGTH

Superset Bicep curls with tricep extensions

Barbell Bicep Curls

5 X 10

Overhead Tricep Extension

5 X 10

METCON-BURN

CONNECTIVITY

Hollow Body Holds

60 second hold

CONNECTIVITY

Inverted Hollow Hold

3 rounds

Hold for 15-20 seconds per round

Metcon

"Denim"

AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats 115/80


MONDAY 8.19.2019

MONDAY 8.19.2019

STRONG

Deadlift

40% X 5

50% X 5

60% X 5

75% X 5

85% X 3

95% X 1+ (max rep set)

METCON-BURN

"Spaceship"

AMRAP 20:

200 Meter Run
20/14 Calorie Row
2 Rounds of Strict "Cindy"

Strict Cindy = 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

SATURDAY 8.17.2019

Warm-up

Dowel Duel

Weightlifting

Clean Pull

Warm up and build to 85%

Then EMOM 2 clean pulls for 5 rounds

Weightlifting

Power Clean + Squat Clean

EMOM for 5 rounds

1 Power Clean from floor
1 Squat Clean from HHV

70%

Metcon

"Me Three"

Teams of 3

For Time (30 Minute Cap):

100 Pull-ups
100 Overhead Squats 75/55
80 Box Jump Overs 24/20
80 Thrusters 95/65
60 Toes to Bar
60 Front Squats 115/80
40 Burpee Box Jumps 24/20
40 Clusters 135/95

FRIDAY 8.16.2019

FRIDAY 8.16.2019

STRONG

Bench Press

40% X 5

50% X 5

60% X 5

75% X 5

85% X 3

95% X 1+ (max rep set)

METCON-BURN

CONNECTIVITY

Lying Victorian Raise

3 sets of 5 reps with a 3 second hold

Metcon

"Old Town Road"

6 Rounds:

21/15 Calorie Erg

300' Farmers Carry 24/16

9 Toes to Bar

0:60 Rest