Tuesday, April 6 2021
Strength: Deadlift
5 Sets of 5 reps
superset with…
12-15 Weighted Sit-ups
Metcon: EMOM 15
1) 12/9 Cal Bike
2) 200m Run
3) 20 Jumping Lunges
Wednesday, March 31 2021
Strength: 3 Sets
Deadlift x 6-8 Reps
superset with;
1min. Weighted Planks on your hands
Rest 2min.
Metcon (AMRAP - Rounds and Reps)
3min. AMRAP:
6 Cal Assault Bike
6 Front Rack Lunges 95/65lb
3min. AMRAP:
6 DB Deadlifts
6 Front Squats 95/65lb
3min. AMRAP:
6 Cal Assault Bike
6 Front Rack Lunges 95/65
3min. AMRAP:
6 DB Deadlifts
6 Front Squats 95/65lb
1min. Rest After Each Section.
6 Cal Assault Bike for everyone today. This is a super fun one with A LOT of bootywork! Enjoy! And go HARD on those 3min. bouts!
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
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...
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.
*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...
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.
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