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January 30, 2015

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Skill

Metcon (No Measure)

3 rounds of:
– 3 wall walks
– 15 GHD sit-ups

Weightlifting

– 3 Shoulder Press + 6 Push Press + 9 Push Jerk (3×1 working to a heavy set)

Metcon

Metcon (Time)

25-20-15-10-5 reps for time of:
– Jump Knee Tuck
– Broad Jumps

*50m sprint before each round
Example: 50m sprint then 25 of each, 50m sprint then 20 of each, 50m sprint then 15 of each and so forth. . .

January 29, 2015

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Skill

– Barbell Walking Lunge (3×10 steps @ HAP )

Weightlifting

– Romanian Deadlift (3×8@HAP)

warm up to your working weight then begin 3×8

Metcon

Metcon (Time)

21-15-9 reps of:

– Thruster, (95/65#)
– Burpee over the bar

January 28, 2015

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Skill

Metcon (No Measure)

2 Rounds of:
– 20 KB side Oblique Raises, (10 per side)
– 20 Partner leg throws
– 90 sec plank hold

Weightlifting

– Power Clean + Power Jerk (3 EMOM for 7 mins)

Start at 50% of 1RM clean, increase weight each minute until no longer able to complete 3 then lower 10-20# and finish out remaining time.

Metcon

Dirty 30 (Time)

Complete for time:
-30 Box Jumps 20″
-30 Jumping Pull-Ups
-30 KB Swings, (24/16kg)
-30 Walking Lunges
-30 Knees to elbow
-30 Push Press, (45/35#)
-30 Back Extensions
-30 Wall Ball Shots, (20/14#)
-30 Burpees
-30 Double Unders

January 27, 2015

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Skill

Metcon (No Measure)

Follow for 9 minutes:
Min 1: 8 Pull ups
Min 2: 8 HSPU’s
Min 3: 8 GHD Hip Ext

Weightlifting

Back Squat (3@70%, 3@80%, ME@90%)

Metcon

Metcon (AMRAP – Reps)

12min AMRAP of:
– 10 Power Snatch, (75/45#)
– 15 Box Jumps, (24/20″)

January 26, 2015

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Skill

Metcon (Weight)

EMOM for 8 mins:
– 10 KB swings, (HAP)

Weightlifting

Performance

Snatch (3×1@75%, 3×1@80%, 5×1@85%)

Fitness

Snatch Balance (Work to a heavy set of 3)

Metcon

Annie (Time)

50-40-30-20-10
– Double-unders
– Sit-ups

January 23, 2015

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Skill

10 Mins of gymnastics skills, Athletes choice. (10mins of athletes choice)

Weightlifting

A: Deadlift (Find a 5RM)

B: Deadlift (3×5@75% of todays 5RM)

Metcon

Metcon (Weight)

Complete for max weight:

– 3 Hang Clean
– 3 Front Squat
– 3 Shoulder to Overhead

– 2 Hang Clean
– 2 Front Squat
– 2 Shoulder to Overhead

– 1 Hang Clean
– 1 Front Squat
– 1 Shoulder to Overhead

*You have 5 mins to complete this. Start at a weight you know you can do 3 of each, then increase for the set of 2’s then for last set of 1.

January 22, 2015

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Skill

Metcon (No Measure)

EMOM for 6mins: (as fast as possible)
– 3 Burpees
– 3 shuttle sprints (down and back = 1)

Weightlifting

Performance

Clean (5×3 – tng UB working to a heavy 3)

Fitness

Metcon (Weight)

EMOM for 10mins
– 5 KB power cleans

Metcon

Metcon (AMRAP – Reps)

Five 4minute rounds for reps. 1min of work at each movement then rotate to the next without rest.

– Cal Row
– Push – ups
– 50m Sprint (street and back)
– HSPU’s

*Score is total reps for all 5 rounds combined.

January 21, 2015

Father and Son!

 

Skill

Metcon (AMRAP – Reps)

8min AMRAP of:
– 10 Leg raises
– 20 Sit-ups
– 30sec plank hold

Weightlifting

– Shoulder Press (5@65%, 5@75%, ME@85%)

Metcon

Metcon (Time)

3 Rounds for time of:
– 10 Shoulder Press @65% of 1RM
– 25 Jumping Lunges per
– 50 Double Unders

January 20, 2015

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Skill

Metcon (No Measure)

EMOM for 10mins:
Odd: 10 Back rack BB step ups
Even: 10 GHD Sit-ups

Weightlifting

Performance

– 1 Snatch DL + 1 Snatch High Pull + 1 Snatch (5×2 working to a heavy double set)

Fitness

Metcon (Weight)

– 5×10 KB snatch – HAP (10 per arm)

Metcon

Metcon (AMRAP – Reps)

10min AMRAP of:
– 10 Hang Power Clean, (135/85#)
– 15 V-Ups

January 19, 2015

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Skill

A1: Pull-ups (4×10)

A2: Push ups (4xME)

Weightlifting

– Overhead Squat (5×3 working to a heavy set)

Metcon

Metcon (AMRAP – Reps)

3 rounds of:
Every 4mins complete:
– 200m Run
– ME Wall ball, (20/14#)

*Rest 90secs between each round