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Monday, April 12 2021

Strength: 4 Sets

Single Leg Deadlift x 12 reps (6 per side)

Superset Wit a Push Movement

Options:

1) 10-15 Kipping HSPU

2) 12-15 Kneeling KB Press

3) 5-7 Deficit HSPU


Metcon: AMRAP 12

10 Hang Power Cleans 115/75

8 Bar Over Burpees

6 Toes to Bar

ADV: 155/105

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Thursday, April 8 2021

Strength: Bench Press

6 Sets of 6 reps

superset with…

20 KB Side Raises


Metcon: AMRAP 10

10/7 Cal Bike

1 Single Arm Devil Press 50/35

10/7 Cal Bike

2 Single Arm Devil Press

10/7 Cal Bike

3 Single Arm Devil Press

10/7 Cal Bike

4 Single Arm Devil Press

*continue adding 1 rep to the Devil press until time is up.

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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!

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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...