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Tuesday, March 30 2021 

Metcon (Weight)

20min. EMOM:

Min. 1) 3 Push Jerks (from the floor )

Min. 2) ** Pull of Choice


Pull Options:

1.) 3-5 Muscle Ups

2.) 30sec. of Pull-Ups

3.) 2 Rope Climbs or 1 Legless Rope Climb

On the Push Jerk, start around 50-60% effort and keep building. For the record you just have to do 1 clean from the floor and then perform all 3 Push Jerks.


Metcon (AMRAP - Reps)

3 Rounds Straight through... (9min. Total)

45sec. of Max Burpee Box Jumps (24/20")

15sec. Transition

45sec. of Max American KB Swings (53/35lb.)

15sec. Transition

45sec. of Max Double Unders

15sec. Transition

RX+ is 70/53lb. KB Swings

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Monday, March 29 2021

Strength: Back Squats

Back Squat x 6-8 Reps

superset with;

12-15 Weighted DB Sit-Ups

Rest 2min. Repeat For 4 Total Sets


Metcon: 12 minute running clock...

1000m Row/ Run “buy in"

then;

Max Rounds of this in remaining time:

21 Wall Balls 20/14

12 Toes-To-Bar

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Saturday, March 27 2021

SWEAT: “Cardio MASH"

40 minutes to complete....

3 Rounds:

30/25 Cal Row/Ski/Bike 

400m Run

10 “A” Squats 

Into....

200m Single Arm KB Farmer Carry 70/53lb

100 DB Weighted Sit-Ups 45/25lb

200m Single Arm KB Farmer Carry 70/53lb

Into....

50 Plate Ground To Overhead 45/25lb.

50 Russian Twist 

50 Bodyweight Tricep Dips off a bench

Plank until 40min mark...

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Friday, March 26 2021 

Metcon:  21.3

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats 

30 bar muscle-ups

15 thrusters 

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

95 lbs./65 lbs. for the front squats and thrusters

Time cap: 15 min.


Workout 21.4

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

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*Tuesday, March 23 2021 

Strength 1: EMOM 3

3 Hang Power Snatches 

EMOM 3

2 Hang Power Snatches 

EMOM 4 

1 Hang Power Snatch 

Strength 2: EMOM 10 

10 Muscle Snatches (Men’s Weight 75-95, Women’s Weight: 45-65) 


*NOT power snatches. Remember to not dip under the bar at all. Pull from the floor, squeeze your quads and glutes, and press overhead. These emphasize a solid barbell path for heavy snatches, but also are great for working the upper back and shoulders :)

*I suggest anywhere between 75-95lbs. for guys and 45-65lbs. for ladies. However, you can change the weight at anytime if you need to. This should be TOUGH with the right weight.

Metcon: AMRAP 15 

15/12 Cal Row/Ski 

5 Hang Power Cleans 135/95 

12 Toes to Bar 


Round 2: 5 Hang Power Cleans 155/105

Round 3: 5 Hang Power Cleans 165/110

Round 4: 5 Hang Power Cleans 175/115

Round 5: 5 Hang Power Cleans 185/120

Round 6: 5 Hang Power Cleans 195/125

Round 7: 5 Hang Power Cleans 205/130

.... Keep adding 10/5lbs if you get to this point...

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Friday, March 19 2021

Metcon: 21.2

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

50-lb. dumbbell, 24-in. box

Time cap: 20 min.

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Friday, March 12 2021

Metcon: 21.1

For time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min.


Accessory: 3 Sets

12-15 Band Pull parts

12-15 Lateral Raises

15-20 Calf Raises

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Thursday, March 11 2021

Strength: 3 Sets

3-5 Front Squats 70-80%

into…

3-5 Power Cleans or Snatches

Rest 2 minutes

Metcon: For Time

20 Cal Bike

400m Run

60 American KB Swings 53/35

into..

15 Cal Bike

400m Run

40 American KB Swings

into…

10 Cal Bike

400m Run

20 American KB Swings

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Tuesday, March 9 2021

Strength: Bench Press 

6-8 Barbell Bench Press

Immediately into;

8-10 Barbell Bent Over Rows (Regular Grip)

Rest 2min. Repeat For 3 Working Sets.


Metcon: For Time

100 Pull-Ups

200 Cals any machine

300 Double Unders

You may break this up however you like!

Accessory Work:

Metcon (No Measure)

Optional: (Pick one)

1.) 400m Farmer Carry with 2 (53/35lb.) Kettlebells.

2.) 3 Weighted Planks. 1min. on x 1min. off.

3.) 3 x 10-12 Single DB Tricep Extensions.

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Monday, March 8 2021

Strength: Back Squat 

65% x 5 reps

75% x 3 reps

85% x 1 rep

95% x 1 rep

Metcon: 15min. to get as far as possible....

1 Power Clean and Jerk 155/105

1 Round of "Covid" (see below)

2 Power Clean and Jerk 155/105

1 Round of "Covid"

3 Power Clean and Jerk 155/105

1 Round of "Covid"

... And so on... The workout ends after 10 Clean and Jerks.

Can you finish!?

Covid = 5 TTB, 10 Push-Ups, 15 Air Squats