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.

Thursday, March 18 2021

Metcon: EMOM 30

1) 10/7 Cal Bike

2) 12 Burpees

3) 45 Double-unders

4) 12/10 Cal Row

5) Rest

Wednesday, March 17 2021

Strength: Back Squat

Build to a heavy single

Metcon: For Time

10-9-8-7-6-5-4-3-2-1

Pull-ups (*RX Strict)

Push Jerk 115/75

Tuesday, March 16 2021

Strength: EMOM 16

1) 15 Wall Balls 20/14

2) Pick one

Option 1: 3 Power Snatches

Option 2: 3 Clean + Jerks

Metcon: 18 minutes to finish….

10-20-30-40-50

Front Rack Lunges 75/55

American KB Swings 53/35

Push-ups

*200m Run After Each Set

Monday, March 15 2021

Strength: 3 Sets

Strict Press 6-8 reps

Into..

15-20 “Thumbs up” Lateral Raises

Rest 2 minutes

Metcon: 3RFT

500m Row or 400m Run

21 Toes to Bar

12 DB Shoulder to Overhead

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

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

Wednesday, March 10 2021

Strength: 3 Sets

Single Leg landmine Deadlift x 6-8 reps

Superset with…

10 “A” Squats

Rest 2 minutes

Metcon:12 RFT

9 Wall Balls 20/14

6 Front Rack Lunges 95/65

3 Bar Over Burpees

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.

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

Friday, March 5 2021

Strength:Strict Press

6-8 Reps

superset with;

15-20 Banded Rear Delt Rows

Rest 2min. Repeat For 3 Total Sets.

Metcon: AMRAP 12

10 DB Bench Press

250m Row/Ski

15 Wall Balls 20/14

Thursday, March 4 2021

Strength: Every 90 seconds for 12 rounds (18 minutes)

3 Hang Power Cleans

4 Jerks

5 Burpees

Metcon: AMRAP 15

15/12 Cal Bike or 18/16 Cal Row/Ski

15 Push-ups

10 Hang Power Cleans 135/95

Wednesday, March 3 2021

Metcon: In 35 minutes to complete….

Back Squat

60% x 5 reps, immediately into 2 minutes max cal on the bike, rest 2 minutes

70% x 5 reps, immediately into 2 minutes max cal on the bike, rest 2 minutes

80% x 3 reps, immediately into 2 minutes max cal on the bike, rest 2 minutes

90% x 1+. immediately into 2 minutes max cal on the bike

Score: Max weight lift + total calories

Tuesday, March 2 2021

Strength: 3 Sets

Single Leg DB Deadlift x 10-12 reps per side

Superset with…

30 sec Handstand hold

Metcon: 15 minutes to finish….

30-20-10

American KB Swings 53/35

15 Pull-ups

30 Double-unders

into….

10-20-30

American KB Swings

15 HSPU

30 Double-unders

Monday, March 1 2021

Strength: 3 Sets 

Push Press x 6-8 reps

Into...

Bent Over Rows x 10-12 reps

Metcon: AMRAP 2 

10/7 Cal Bike

8 Alt. DB Snatch 70/50

In remaining time....

Max Toes to Bar 

Rest 1 minute, repeat for 5 total sets

Score: Toes to Bar

Friday, February 26, 2021

Metcon: 4RFT

15/12 Cal Bike/Ski 

12 Pull-ups 

9 Deadlifts 155/105

6 Hang Power Cleans 

3 Push Jerks 

Thursday, February 25 2021

Strength: 3 Sets

Incline DB Bench Press x 8-10 reps

Superset: 18-20 Banded Lat Pull-downs

Metcon: 3 Rounds For Max reps

1) Cal Row/Ski

2) Bench Press 135/75

3) Wall Balls 20/14

4) Russian KB Swings 53/35

5) Alt. V-Ups

6) Rest

Wednesday, February 24 2021

Strength: Single Leg Landmine Deadlift

8-10 Reps on each leg

SUPERSET with;

1min. Weighted Plank

Rest 2min. Repeat For 3 Total Working Sets.

Metcon: For Time

3 Rounds:

10 Alt. DB Lunges 50/35s

10 Push-ups on DB’s

10 Cal Assault Bike

Immediately into;

3 Rounds:

10 DB Deadlifts 50/35s

10 Push-ups on DB’s

30 Double Unders

Immediately into;

2 Rounds:

10 Alt. DB Lunges 50/35s

10  Push-ups on DB’s

10 Cal Assault Bike

Immediately into;

2 Rounds:

10 DB Deadlifts 50/35s

10  Push-ups on DB’s

30 Double Unders

Tuesday, February 23 2021

Strength: Back Squat

65% x 5

75% x 3

85% x 1+

Superset with...

Heavy DB Sit-ups x 12-15

Metcon: 10 Rounds For Time:

11 Toes-To-Bar

11 Front Squats 75/55lbs.

Monday, February 22 2021

Strength: Spend 15min. Working on 1 of these complexes depending on your skill level:

1.) 2 Rep Max Hang Power Clean

2.) 1 Hang Squat Clean + 1 Full Squat Squat Clean

*You can drop the bar in between reps, but keep it around 5sec.

*This is the RX+ option

Metcon: AMRAP  12min. Running Clock...

100 Push Press 75/55lbs.

1000m Row/Ski

Max Single Devil Presses in remaining time...