MONDAY 6.24.2019

MONDAY 6.24.2019

STRONG

Warm-up

Single Leg Romanian Deadlift

3 sets of 8 reps per leg

moderate weight

Weightlifting

No Jump Snatch

EMOM for 6 rounds

2 Reps @ 65%

no jump, but contact ok

STRENGTH

Overhead Squat

5 sets of 2 reps @ 75%

METCON-BURN

CONNECTIVITY

Abs #1

50 ab mat sit ups
5 push ups
0:60 plank hold (on forearms)
5 push ups
0:30 side plank right
0:30 side plank left
5 push Ups
0:60 plank hold (on forearms)
5 push ups
50 Ab mat sit ups

SKILL WORK

Muscle Up Strength Work

Alternating EMOM

5 Ring Pull Ups
5 Ring Dips

10 Rounds

Metcon

Heavy Tempo "Randy"

75 Power Snatch @ 95/65#

Every 0:10 on the 0:10

Focus on technique.

Good reset on each rep.

SUNDAY 6.23.2019

SUNDAY 6.23.2019

STAMINA

The Don

For time:
66 Deadlifts, 110#
66 Box jump, 24"
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55#
66 Wall ball shots, 20#
66 Burpees
66 Double-unders

In honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010

To learn more about The Don click here

Steve Skipton

400 meter Run
25 Kettlebell Swings (1.5/1 pood)
25 Burpees
25 Air Squats
25 Kettlebell Push Press (1.5/1 pood)
1 mile Run
25 Kettlebell Swings (1.5/1 pood)
25 Burpees
25 Kettlebell Push Press (1.5/1 pood)
400 meter Run

Zachary Tellier

For Time
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

Small

3 Rounds for time of:
1000m Row
50 Burpees
50 Box Jumps, 24"
800m Run

In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009

To learn more about Small click here

SATURDAY 6.22.2019

SATURDAY 6.22.2019

Warm-up

100m Single Leg Ski Erg

100m Erg for time

On ONE leg

Both right leg and left leg

STRENGTH

Shoulder Press

Build to 1RM

Shoulder Press

5 sets of 10 reps @ 70-75% from above

Metcon

"Baker’s Dozen"

Teams of 3

30 Minute Cap

90/60 Calorie Bike

60 Box Jump Overs 24/20
60 Power Cleans 155/105
60 Toes to Bar
60 Push Jerks 155/105
60 Box Jump Overs 24/20

90/60 Calorie Bike

60 Box Jump Overs 24/20
60 Power Cleans 135/95
60 Toes to Bar
60 Push Jerks 135/95
60 Box Jump Overs 24/20

90/60 Calorie Bike

FRIDAY 6.21.2019

FRIDAY 6.21.2019

STRONG

STRENGTH

Pause Back Squat

5 @ 65%

4 @ 70%

3 sets of 3 @ 75%

Weightlifting

Halting Clean Pull

EMOM for 7

Pull to HHO and pause

7 sets of 1 @ 75%

METCON-BURN

Everyone will do Fast Eddies

You get a choice of either "Get Swole for the Weekend" or you can do "Weekend at Bernies"

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

Get Swole for the Weekend

Bench and Biceps

Superset Bench Press and Bicep Curls using the following rep scheme:

First warm up on the bench press, building to 75% of your 1 Rep max.

Then

Bench press 10 Reps @ 75%
Bicep curl 12 reps

Bench press 8 reps @ 80%
Bicep curl 10 reps

Bench press 6 reps @ 85%
Bicep curl 10 reps

Bench press 4 reps @ 90%
Bicep curl 8 reps

Bench press 6 reps @ 75%
Bicep curl 10 reps

Bench press 8 reps @ 70%
Bicep curl 10 reps

Bench press 10 reps @ 60%
Bicep curl 12 reps

Bench press AMRAP @ 50%

Metcon

Weekend at Bernies

50-40-30-20-10 calories each

Ski Erg
Row


THURSDAY 6.20.2019

THURSDAY 6.20.2019

MOBILITY

Barbell Ankle Stretch

Pass Through with PVC

Warm-up

Sotts Complex

Power Snatch
OHS down
Sotts Press on Bottom
OHS up5-8 times

empty bar only

Weightlifting

Overhead Squat

5 sets of 2 reps

moderate weight

hit DEPTH every time

Weightlifting

Snatch from Hi Hang Vertical

warm up and build to 75%

Then EMOM for 7 rounds

METCON-BURN

"Power Ranger"

1000m Row
21 Power Cleans 155/105
750m Row
15 Power Cleans 155/105
500m Row
9 Power Cleans 155/105
250m Row

WEDNESDAY 6.19.2019

WEDNESDAY 6.19.2019

STRONG

Warm-up

Single Leg Romanian Deadlift

3 sets of 5 each leg

moderately heavy weight

Weightlifting

Front Squat 

5 @ 75%

4 @ 80%

3 @ 85%

Build to 3RM

Weightlifting

Snatch Pull 

Pull to HHV

warm up

Then EMOM

3 @ 90%

3 sets of 3 @ 95%

Weightlifting

Snatch from Hi Hang Vertical 

Pull to HHV pause 2 seconds

then snatch

EMOM

5 X 1 @ 75%

METCON-BURN

"Rush Hour"

Every 4:00 on the 4:00

5 Rounds

20/14 Calorie Bike
10 Lateral Barbell Burpees
5 Deadlifts 225/155


TUESDAY 6.18.2019

TUESDAY 6.18.2019

STRONG

WEIGHTLIFTING

Segment Snatch 

Pull to 1" off ground.

Hold for 3 seconds.

Build to heavy single

WEIGHTLIFTING

Segment Clean + Jerk  

Pull to 1" off ground.

Hold for 3 seconds.

Build to heavy single.

METCON-BURN

SKILL WORK

Kipping Skill Work 

Arch to Hollow Swing + Kipping Chest to Bar 

If you have great kipping mechanics:

5 reps of this complex EMOM for 5 rounds

Metcon

Lava Run

For Time:
750m Row
50 Overhead Squats 45/35
750m Row
50 Thrusters 45/35
750m Row
50 Front Squats 45/35

MONDAY 6.17.2019

MONDAY 6.17.2019

STRONG

MOBILITY

Inch Worm 

10-12 reps

MOBILITY

Front Rack Tricep rolling

MOBILITY

External rotation at shoulder with PVC 

Warm-up

Good Mornings with a band 

2 sets of 10-12 reps

heavy band

WEIGHTLIFTING

Push Press/Push Jerk/Split Jerk 

Build to 1RM

Then-

3 @ 70%
3 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%

WEIGHTLIFTING

Power Clean 

Build to 3RM

Then 3 sets of 3 @ 90% of above

METCON-BURN

SKILL WORK

Inverted Barbell Row 

3 Sets of 10

Pull your chest to the barbell

Make contact on EVERY rep

SKILL WORK

Handstand Push-ups 

review kipping

Metcon

Slasher

AMRAP 13:

50 KB Snatches
40 Burpees
30 Toes to Bar
20 Kipping Handstand Push-ups

STAMINA SUNDAY 6.16.2019

STAMINA SUNDAY 6.16.2019

Choose one of the four listed below.

The Don

For time:
66 Deadlifts, 110#
66 Box jump, 24"
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55#
66 Wall ball shots, 20#
66 Burpees
66 Double-undersIn honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010To learn more about The Don click here

Steve Skipton

400 meter Run
25 Kettlebell Swings (1.5/1 pood)
25 Burpees
25 Air Squats
25 Kettlebell Push Press (1.5/1 pood)
1 mile Run
25 Kettlebell Swings (1.5/1 pood)
25 Burpees
25 Kettlebell Push Press (1.5/1 pood)
400 meter Run

Zachary Tellier

For Time
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

Small

3 Rounds for time of:
1000m Row
50 Burpees
50 Box Jumps, 24"
800m RunIn honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009To learn more about Small click here


SATURDAY 6.15.2019

SATURDAY 6.15.2019

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 sit ups

Metcon

"Buzz Lightyear"

Teams of 3:

For Time

40 Minute Cap

3 Rounds:
800 Meter Team Run (you must run together as a team)
45 Barbell Facing Burpees
9 Rope Climbs

Directly Into…

21 Clean and Jerks 115/80
21 Clean and Jerks 135/95
21 Clean and Jerks 155/105
21 Clean and Jerks 185/125
21 Clean and Jerks 205/135One partner working at a time

Burpees done 5 at a time

Rope climbs done one at a time

Clean and jerks done 3 at a time