SUNDAY 6.2.2019

SUNDAY 6.2.2019

STAMINA

Every 5:00 on the 5:00 for 2 rounds

Row 800m

Marguerita

Every 0:30 on the 0:30 for 50 rounds:

1 Burpee
1 Push Up
1 Jumping Jack
1 Sit Up
1 Hand Stand

800m Row

Max Effort 800m Row

SATURDAY 6.1.2019

SATURDAY 6.1.2019

Warm-up

1/2 Mile warm up jog

down 9th ave to 31st street and back

warm up pace

STRENGTH

Sumo Deadlift 

Build to 1RM

METCON-BURN

"One-Two Punch"

Teams of 2

25 Min AMRAP

Kettlebell Swings 24/16
Box Jump Overs 24/20
Wallballs 20/14

Partners alternate full rounds. Partner 1 will do 3-3-3, then Partner 2 will do 3-3-3 and so on.

FRIDAY 5.31.2019

FRIDAY 5.31.2019

STRONG

Warm-up

Single Leg Romanian Deadlift

3 X 10 Moderate weight

Weightlifting

No Jump No Touch Snatch  

6 sets of 2 @ 60%

Weightlifting

Snatch Push Press + Paused OHS 

5 sets

2 Push Press

5 OHS

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

"Impressed"

AMRAP 18:

1 Rope Climb
12 Double KB Push Press 24/16
1 Rope Climb
100 KB Farmers Carry 24/16

THURSDAY 5.30.2019

THURSDAY 5.30.2019

STRONG

MOBILITY

Pass Through with PVC

15-20 reps

Barbell Ankle Stretch 

Hold for 0:60

Warm-up

Sotts Complex 

Power Snatch
OHS down
Sotts Press on Bottom
OHS up3-5 times through complex

Use PVC for 1-2 sets, then progress to empty bar

Weightlifting

Snatch Pull 

Pull to below Knee.

Pause for 2 seconds.

Continue pull from below knee to HHV

1 set of 5 @ 80%

1 set of 4 @ 85%x

3 sets of 3 @ 90%

Weightlifting

High Pull + Hang Snatch 

1 High Pull from Floor

2 Hang Snatch from below Knee

5 sets @ 70%

STRENGTH

Paused Back Squat 

3 sets of 5 reps @ 70%

Pause 3 second hold at bottom

METCON-BURN

Cap'n Crunch

5 Rounds For Time:
30 Russian Kettlebell Swings 32/24
30 AbMat Sit-ups
30/21 Calorie Row


WEDNESDAY 5.29.2019

WEDNESDAY 5.29.2019

STRONG

Clean and Jerk 

We are going to be starting a new weightlifting cycle which works on percentages.

In order to make sure the recipie works, you'll need to know your !RM on Snatch and Clean and Jerk, hence the 1RM Snatch yesterday and Clean and Jerk  today.

METCON-BURN

"Fortitude" (No Measure)

Alternating EMOM for 30 minutes

Even Minutes – 15/12 Calorie Row
Odd Minutes – 15/12 Burpees

TUESDAY 5.28.2019

TUESDAY 5.28.2019

STRONG

Snatch 

We are going to be starting a new weightlifting cycle which works on percentages.

In order to make sure the recipie works, you'll need to know your !RM on Snatch and Clean and Jerk, hence the 1RM Snatch today and Clean and Jerk  tomorrow.

METCON-BURN

"Deadpool"

On the 3:00 Every 3:00

7 Rounds

21 AbMat Sit-Ups
14 Medicine Ball Squat Jumps 20/14
7-6-5-4-3-2-1 Deadlifts 185/135

SUNDAY 5.26.2019

SUNDAY 5.26.2019

Warm-up

Mini Band Warm Up

Glute Bridge with Hold

Clam Shell

Standing Abduction

Crab Walks

Squats

METCON-BURN

STAMINA 5.26.2019

Reverse Tabata Air Bike

8 Rounds
0:10 Sprint
0:20 Slow Pedal

Rest 2:00

Tabata KB Swings

8 Rounds
0:20 Work
0:10 Rest

Rest 2:00

Tabata Ball Slams

8 Rounds
0:20 Work
0:10 rest

Rest 2:00

Tabata Box Jumps

8 Rounds
0:20 Work
0:10 rest

Rest 2:00

Tabata Sit Ups

8 Rounds
0:20 Work
0:10 Rest

Rest 2:00

Reverse Tabata Air Bike

8 Rounds
0:10 Work
0:20 Rest

SATURDAY 5.25.2019

SATURDAY 5.25.2019

Warm-up

Baby Shark Warm Up 

just when you thought it was safe to get back into the water.....

STRENGTH

Shoulder Press 

5 minutes to build to 1RM

Push Press 

5 minutes to buld to 1RM

Push Jerk 

5 minutes to build to 1RM

METCON-BURN

"Bumpy Ride" 

In Teams of 2

25 Minute AMRAP

10/7 Calorie Bike
6 Burpee Wall Ball
Run to corner and back with med ball

Partners complete full rounds before switching

FRIDAY 5.24.2019

FRIDAY 5.24.2019

STRONG

Back Squat 

If you were able to do 10 sets of 10 using 60 second rest intervals. today you can increase the weight on the bar by 4-to-5%, then complete 10 sets of 10 reps

If the 4-5 % increase seems like it may be too much, use an increase of 2-3% instead.

If you used 135 and were able to do all 10 X 10, the 4-5% increase would mean you would be working with 140- 145 today.

If you used 185 the jump would be 8-9 pounds.

Scale the increase as necessary.....

METCON-BURN

"Double Crossed" 

For Time:

10-9-8-7-6-5-4-3-2-1:
Clean and Jerks 115/80

30 Double Unders After Each Set