TUESDAY 3.12.2019

TUESDAY 3.12.2019

NEW BLOG POST

STRONG

MOBILITY

Box Shoulder Stretch 

3 rounds of 0:30/0:15

MOBILITY

External rotation at shoulder with PVC 

as needed

MOBILITY

Deep Couch Stretch 

each leg twice for 0:30

Weightlifting

Press in Split 

5 sets of 5 reps AHAP

Weightlifting

Split Jerk 

EMOM for 15 minutes

5 rounds of 1 @ 75%

5 rounds of 1 @ 80%

5 rounds of 1 @ 85

METCON-BURN

"Frank the Tank"

5:00 minutes to complete:

50 Wallballs 20/14

then with the remainder of the 5:00

AMRAP:

12 Deadlifts 185/135
12 Lateral Barbell Burpees

Rest 5 Minutes

5:00 minutes to complete:

35 Wallballs 20/14

then with the remainder of the 5:00

AMRAP:

9 Deadlifts 225/155
9 Lateral Barbell Burpees

Rest 5 Minutes

5:00 minutes to complete:

20 Wallballs 20/14

then with the remainder of the 5:00

AMRAP:

6 Deadlifts 275/185
6 Lateral Barbell Burpees

MONDAY 3.11.2019

MONDAY 3.11.2019

STRONG

STRENGTH

Back Squat 

1 set of 5 @ 70%

2 sets of 5 @ 75%

5 second on the first rep of each of the sets

Weightlifting

Snatch 

EMOM

1 @70%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 85%

1 @ 85%

Weightlifting

Clean and Jerk 

1 @70%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 85%

1 @ 85%

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 Outsdo rower roll outs instead of barbell roll outs

Metcon

"Double Date"

AMRAP 15:

15 Hang Power Snatches 95/65

60 Double Unders

15 Overhead Squats 95/65

30/21 Calorie Row

SUNDAY 3.10.2019

Warm-up

3 Rounds:

5 Inch Worms
5 Good Mornings with PVC
5 OHS with PVC
5 BHN Shoulder Press with PVC

CONNECTIVITY

Hollow/arch/plank 

3 rounds of:
0:20 Hollow
0:20 Arch
0:20 Plank
0:20 Rest

SKILL WORK

Agility Ladder Drills

coaches choice

STAMINA

10 Rounds of:

0:10 Burpees
0:10 Rest
0:10 Push Ups
0:10 Rest
0:10 Air Squat
0:10 Rest

Rest 0:60

10 Rounds of:

0:10 Battling Rope
0:10 Rest
0:10 KB Swing
0:10 Rest
0:10 Double Unders
0:10 Rest

Rest 0:60

30 Rounds of:

0:10 Bike Sprint
0:10 Slow pedal

Rest 0:60

SATURDAY 3.9.2019

SATURDAY 3.9.2019

SKILL WORK

Legs Only/Legs and Body

row 250 legs only 1/2 stroke

top half
then full

row 250 legs and body

Pick Drill

Row 100m Arms Only

Row 100m Arms and Body Only

Half Drive 100m Only

STRENGTH

Deadlift 

Warm up and build to 3RM (or just a heavy 3)

METCON

SPEED BUMP

Team of

2 Rounds:

20 Bar-Facing Burpees
20 Hang Squat Cleans 95/65
20 Toes to Bar
20 Thrusters 95/65

THEN: 100/70 Calorie Bike

2 Rounds:

20 Bar-Facing Burpees
20 Hang Squat Cleans 115/80
20 Toes to Bar
20 Thrusters 115/80

THEN: 100/70 Calorie Bike

2 Rounds:

20 Bar-Facing Burpees
20 Hang Squat Cleans 135/95
20 Toes to Bar
20 Thrusters 135/95

20 minute Time Cap

THURSDAY 3.7.2019

THURSDAY 3.7.2019

STRONG

STRENGTH

Pause Back Squat 

3 sets of 3 reps at 60% of 1 RM

Take 3 second pause on bottom of squat

Weightlifting

Power Clean 

EMOM for 5 rounds

3 Power Cleans at 70%

Weightlifting

Push Jerk 

EMOM for 5 rounds

3 Push Jerks a 70%

METCON-BURN

CONNECTIVITY

Hollow Body Holds 

8 rounds of 0:20/0:10

CONNECTIVITY

Arch Hold on Stomach 

4 rounds of 0:20/0:10

Metcon

"Layaway"

AMRAP 15:

30 AbMat Sit-ups
25 Box Jumps
20 KB Snatch 24/16

WEDNESDAY 3.6.2019

WEDNESDAY 3.6.2019

STRONG

Weightlifting

Pull to below the knee + Floating clean pull  

Pull to below knee- slight pause

Return bar to 1" from floor- slight pause

Clean Pull to HHV 3 sets of (2+1) at 80%

Weightlifting

Clean Pull 

3 sets of 3 reps at 85%

Weightlifting

Clean 

EMOM for 15 miniutes

5 X 1 at 70%

5 x 1 at 75%

5 x 1 at 80%

METCON-BURN

"Fuller Circle"

1000m Row
125 Double Unders
75/50 Calorie Ski Erg
125 Double Unders
1000m Row

TUESDAY 3.5.2019

TUESDAY 3.5.2019

STRONG

MOBILITY

Deep Couch Stretch 

MOBILITY

Box Shoulder Stretch 

3 x 0:30/0:15

STRENGTH

Push Press 

5 sets of 5 reps @ 70%

Weightlifting

Split Jerk 

EMOM for a total of 15 rounds

5 x 1 @ 70

5 x 1 @ 75

5 x 1 @ 80

STRENGTH

Jumping Back Squats 

3 sets of 3 reps @ 25%

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

"Girl Power"

AMRAP 18:

10 Power Snatches 115/80
3 Rounds of "Cindy"
(1 Round of Cindy = 5 Pull-ups, 10 Push ups, 15 Air Squats)
30/21 Calorie Bike


MONDAY 3.4.2019

MONDAY 3.4.2019

STRONG

Weightlifting

Snatch Pull to Below Knees + Floating Snatch Pull 

Perform 2 pulls to below the knee

1 floating Snatch Pull

3 sets of (2+1) @ 70%

Weightlifting

Snatch Pull 

3 sets of 3 @ 80%

Weightlifting

Snatch 

1 snatch EMOM for 5 rounds

70% 1RM

Weightlifting

Overhead Squat 

3 sets of 2 reps

60% 1RM of your Snatch (NOT power snatch)

METCON-BURN

CONNECTIVITY

Hollow Body Holds 

8 rounds of 0:20/0:10

CONNECTIVITY

Arch Hold on Stomach 

4 rounds of 0:20/0:10

Metcon

DT

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here


SUNDAY 3.3.2019

SUNDAY 3.3.2019

1 Minute Air Squats
1 Minute Bicep Curls
1 Minute Tricep Extensions

2 Minute Box Jumps
2 Minute Row/Skerg/Bike
2 Minute Burpees

1 Minute Air Squats
1 Minute Bicep Curls
1 Minute Tricep Extensions

3 Minute Box Jumps
3 Minute Row/Skerg/Bike
3 Minute Burpees

1 Minute Air Squats
1 Minute Bicep Curls
1 Minute Tricep Extensions

3 Minute Box Step Ups 24/20
3 Minute Row/Skerg/Bike
3 Minute Burpees

1 Minute Air Squats
1 Minute Bicep Curls
1 Minute Tricep Extensions

2 Minute Box Step Ups 24/20
2 Minute Row/Skerg/Bike
2 Minute Burpees

1 Minute Air Squats
1 Minute Bicep Curls
1 Minute Tricep Extensions

SATURDAY 3.2.2019

SATURDAY 3.2.2019

Warm-up

Snatch the cone

STRENGTH

Partner Clean and Press 

With a partner, build to a max on a clean and press.

First, do the movement using both hands on the bar.

Then, each only use 1 hand on the bar.

Metcon

"Wreck Yourself"

Teams of 3

900m Row (switch every 100m)
6 Rope Climbs
21 Squat Cleans 135/95

1200m Row (switch every 200m)
9 Rope Climbs
33 Squat Cleans 135/95

1800m Row (switch every 300m)
12 Rope Climbs
45 Squat Cleans 135/95