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August 31, 2018

A. Strength : Deadlift 

Find a heavy set of 5 reps  

( no more than 6 sets)

B. MetCon:  3 RFT

12 G2OH ( 95/65)

10 decline push-ups 

10 jump lunges 

CASH OUT:

3 rounds 30 sec max effort bike 

August 30, 2018

Strength: Bench Press

4x6 at 75% of 1RM

MetCon: EMOM 16

10 T2B

1 length sandbag pull + 8 air squats

15 goblet squats (53/35)

25 A. KBS (53/35)

August 29, 2018

MetCon:

E5MOM (4 rounds)

Min 1-5: Row 1000 m

Min 5-10: 30 box jump overs

Min 10-15: Run 800m

Min 15-20: Supine 3 x 12 ring rows 

August 28, 2018

Strength

Push Jerk Complex: 1 Power Clean + 3  Push Jerk

(work up to a heavy set within 6 or less working sets)

MetCon:

10 min AMRAP

40 DU/100 SU

12 KB snatches (53/35)

3 BMU

Push Jerk Demo:

August 27, 2018

Strength: Back Squat

A. 3x8 at 65%

B. 2 sets narrow, elevated squats (should be a weight that allows you 10-15 reps until failure)

MetCon:

21-15-9

Ring Dips (scale: box dips, bench dips with feet on ground)

Ball Slams

Medball Plank Jumps 

August 24, 2018

Strength:

A. 3x3 Snatch High Pulls at 90% of 1RM

B. E2MOM: 6 

Snatch Complex- 75% of 1RM

1 full snatch, 1 hang snatch , 2 OHS

MetCon:

4RFT

15cal row/bike (alternating each round)

10 box jumps 

10 side planks with twist

August 23, 2018

Strength:

Bench Press 3x10 at 55% of 1RM- 15 minutes

WOD

AMRAP 3

5 Front Squats (75/55)

5 Reverse Lunges (75/55)

-REST 2 MIN-

AMRAP 3

5 pullups    (scale: banded pullups, ring rows)

5 leg raises

-REST 2 MIN-

AMRAP 3

5 hang power snatch (75/55)

6 alternating pistols  (scale: pistols to a bench/medball, band-assisted pistol)

PISTOL SCALING OPTIONS

August 22, 2018

METCON

10-9-8-7-....1

Wallballs (20/14)

DB or KB  Hang Clean and Jerk ( 35/26) or (35/20)

Cash out- 5x10 hollow rocks (rest 30 seconds between each set)

August 21, 2018

Strength:

Strict Press 3x10 at 65% of 1RM - should be heavy at the end but doable

Metcon:

E4MOM for 16 min (4 rounds)

10 thrusters  75/55

10 hang power cleans 75/55

10 burpees over the bar

August 20, 2018

Strength:

Back Squat: (using your new 1RM)

4 x12 at 55% 1RM- use the same weight across each set, not including warm up sets. 

Metabolic Conditioning WOD:

5 RNDS for time

200m run

15 air squats 

10 handstand push ups(scale: box handstand push ups)

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