THURSDAY 12.13.2018

THURSDAY 12.13.2018

STRONG

Warm-up

AIRBIKE

or Ski  Erg for 2 minutes

Warm-up

Walking Lunges 

Length of gym

MOBILITY

Deep Couch Stretch 

each leg 2X for 0:30

STRENGTH

Press in Split 

4 sets of 3 press in each split position

light weight for balance and form

Weightlifting

Clean pull + High pull from HHV + Power Clean + Squat Clean from HHV + Split Jerk 

yep, all that

warm up and build to heavy for the day, then:

EMOM for 5 rounds

METCON-BURN

Metcon

2 Rounds of:

1:00 ME Box Jumps 24/20
1:00 Rest
1:00 ME Double Unders
1:00 Rest

THEN-

2:00 ME Power Snatch 115/85

THEN-

2 Rounds of:

1:00 ME Box Jumps 24/20
1:00 Rest
1:00 ME Double Unders
1:00 Rest

WEDNESDAY 12.12.2018

WEDNESDAY 12.12.2018

STRONG

Back Squat 

Take all percentages off 85% of your 1 RM

5 X 42.5%

5 X 55%

5 X 67.5%

5 X 67.5%

Deadlift 

Take all percentages off 85% of your 1 RM

5 X 42.5%

5 X 55%

5 X 67.5%

5 X 80%

5 X 92.5%

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

15 Minute AMRAP

1 Pull Up
2 Push Up
3 Cal on Ski Erg

2 Pull Up
3 Push Up
4 Cal on Ski Erg

3 Pull Up
4  Push Up
5 Cal on Ski Ergs

4 Pull Up
5  Push Up
6 Cal on Ski Erg.....

TUESDAY 12.11.2018

TUESDAY 12.11.2018

STRONG

Warm-up

SKI ERG

500m warm up

MOBILITY

Pass Through with PVC

20 reps

MOBILITY

Barbell Ankle Stretch 

Hold for 0:60

MOBILITY

Sotts Complex 

Power Snatch
OHS down
Sotts Press on Bottom
OHS up8-10 reps

Weightlifting

Power Snatch + OHS 

1 Power Snatch

2 OHS

Over 5 rounds warm up and build to 'heavy" for the day.

Weightlifting

SNATCH PULL + 

SNATCH PULL

SNATCH HIGH PULL FROM HHV

POWER SNATCH

SQUAT SNATCH FROM HHVUsing weight from above

EMOM for 5

METCON-BURN

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

0:30 hold

Metcon

4 rounds for time of:

5 Hang Cleans 135/95
10 HSPU
15 TTB
20 Single Hand KB Swings 24/16
250m Row

MONDAY 12.10.2018

MONDAY 12.10.2018

STRONG

Back Squat 

Take all percentages off 85% of your 1 RM

5 X 42.5%

5 X 55%

5 X 67.5%

5 X 80%

5 X 92.5%

Bench Press 

Take all percentages off 85% of your 1 RM

5 X 42.5%

5 X 55%

5 X 67.5%

5 X 80%

5 X 92.5%

METCON-BURN

CONNECTIVITY

Hollow Body Holds 

8 Rounds of 0:20/0:10

Arch Hold on Stomach 

4 Rounds of 0:20/0:10

CONNECTIVITY

Levers 

8-10 reps lowering slowly

Metcon

Jackie

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

SUNDAY 12.9.2018

SUNDAY 12.9.2018

STAMINA

Metcon #1

300m Row
20 KB swings 32/24

.5mi Air Bike
10 Push-ups

300m Row
20 Lunges

.5mi Air Bike
10 Pull-ups

300m Row
20 Sit-ups

.5mi Air Bike
10 Squats

300m Row
20 Banded good mornings

.5mi Air Bike
10 Burpees

After everyone finishes #1, move on to #2

Metcon #2

5 Rounds for time:

20cal Air Bike
15 Power Snatch 75/55
10 Hand stand push-ups
5 Pull-ups

SATURDAY 12.8.2018

SATURDAY 12.8.2018

Warm-up

Walking Lunges 

down and back length of gym

Warm-up

Push Up With Rotation

10 push ups

Hold side plank position 3 count each rep

Warm-up

100 Double Unders for Time

STRENGTH

Make up missed Strength session from this week  

Take 20 minutes and make up missed Strength session from this past week.Bench Press (Monday)

Shoulder Press (Wednesday)

Back Squat (Friday)

Rep scheme was as follows

10,8,6,4,2,1,1,1,1,20

Start about 65%, increasing about 5% each drop in reps the 1,1,1,1 should be about 90% of your max

Deadlift 

If you hit all 3 llifts this past week, you can Deadlift instead.

Rep scheme was as follows

10,8,6,4,2,1,1,1,1,20

Start about 65%, increasing about 5% each drop in reps the 1,1,1,1 should be about 90% of your max

Metcon

Partner WOD

 AMRAP in 10 minutes:
3 Power Clean Push Jerk 135/95
6 Burpees
9 Single Hand KB Swing 24/16

Rest five minutes, and then:

AMRAP in 10 minutes:
5 Pullups
10 Ring Push Ups
15 Goblet Squat 24/16

FRIDAY 12.07.2018

FRIDAY 12.07.2018

STRONG

Warm-up

AIRBIKE

2:00 on airbike to warm up

STRENGTH

Back Squat 

10,8,6,4,2,1,1,1,1,20

METCON-BURN

CONNECTIVITY

ABS #4 

0:30 Knee Tucks off Bench
0:20 Hollow Hold
0:30 Bicycle Crunch
0:20 Hollow Hold
0:30 Ab Mat Sit Ups
0:20 Hollow Hold
0:30 Leg Raises
0:20 Hollow Hold
0:30 Ab Mat Sit Ups
0:20 Hollow Hold
0:30 Bicycle Crunch
0:20 Hollow Hold
0:30 Knee Tucks off Bench

Metcon

This is one continuous piece with 1 minute of rest between components.

Each gets its own score for time.

With a running clock...

1) 3 rounds for time of:
men- 24/ladies-21 Row for Calories
14 Box Jump Overs 24/20"

Rest 1:00 between 1&2.

2) 50 Snatches (anyhow)* 95/65

*Ideally 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 rounds for time of:

24/21 Row for Calories

14 Box Jump Overs 24/20"

THURSDAY 12.6.2018

THURSDAY 12.6.2018

STRONG

MOBILITY

Pass Through with PVC

15-20

MOBILITY

Barbell Ankle Stretch 

60 second hold

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

Weightlifting

Power Snatch + High Hang Vertical Squat Snatch 

warm up and build up to moderate weight 70-75% of max over 5 singles

Weightlifting

Snatch 

Build to max snatch on your own.

METCON-BURN

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 reps

Metcon

Elizabeth

21-15-9
Clean, 135# / 95#
Ring Dips

WEDNESDAY 12.05.2018

WEDNESDAY 12.05.2018

STRONG

STRENGTH

Shoulder Press 

10,8,6,4,2,1,1,1,1,20

Weight and rep guidelines:

10 @ 65%
8 @ 70%
6 @ 75%
4 @ 80%
2 @ 85%
1 @ 90%
20@ 50%

STRENGTH

Overhead Tricep Extension 

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

4:00 ME Row for Calories
2:00  ME Burpees
2:00 ME KB Swings 32/24

3:00 ME Row for Calories
1:30 ME Burpees
1:30 ME KB Swings 32/24

2:00 ME Row for Calories
1:00 ME Burpees
1:00 ME KB Swings 32/24

1:00 ME Row for Calories
:30 ME Burpees
:30 ME KB Swings


TUESDAY 12.4.2018

TUESDAY 12.4.2018

STRONG

Warm-up

Clean Pull 

8-10 empty bar

Warm-up

Clean turnover drill

8-10 empty bar

Warm-up

Hi Hang Vertical Power Clean 

8-10 empty bar

Weightlifting

Clean 

Warm up and build to heavy

Then EMOM for 7

METCON-BURN

CONNECTIVITY

Hollow Body Holds 

8 rounds 0:20/0:10

CONNECTIVITY

Levers 

8-10 lower slowly

Metcon

10 Hang Power Cleans 135/95
20 Pull Ups
30 Box Jumps
500 m Row
30 Box Jumps
20 Pull Ups
10 Hang Power Cleans 135/95