February 18, 2020

Gymnastic Skill
Handstand Push-ups or Wall Walks
On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups or Wall Walks



METCON 


For Time: Buy-In:
1 mile Run

Directly Into…

30 Deadlifts (275/185)(225/135)
40 Double Kettlebell Push Presses (55/35’s)
50 Burpee to Pull Up Bar 

 

February 17, 2020


 

STRENGTH 

Front Squats 

5x5 @ 65%

Followed by

DB Forward + Reverse Lunge Combo: 

3 x 8

Ex(1+1=1) Total 16

METCON


5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into...

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)
 

February 15, 2020



PARTNER WORKOUT*
IN TEAMS OF 2 ...

FOR TIME**
140 Wall Balls
200m Run
140 DB Deadlifts #50/25-35
200m Run
140 Sit-Ups
200m Run
140 Alt. DB Snatch #50/25-35
200m Run

**P1 Works while P2 Rests. Split reps in any way, but complete in the written order. Partners Run the 200m together...

February 14, 2020


STRENGTH

Bench Press

4x4 @ 80%

If you don’t have your 1 Rep Max..get it 


METCON


AMRAP x 25 MINUTES
100m Run
200m Row
100ft Sled Drag
20 Air Squats 
30 Sit-Ups
40 Walking Lunges
1:00 Athlete Choice**

*Athlete Choice (can pick one or mix it up!)...
Hollow Hold or Rocks
Plank Hold or Pl...

February 13, 2020

STRENGTH 

Push Press

6 x 3 @ 75%

10 Hand Release Push ups between sets

FUNCTIONAL BB WORKOUT

3 Super Sets

1a) 10-12 Dips 

1b)8-10 Strict Pull Ups 

3 Super Sets

2a) 10 KB Bent Over Rows

2b) 10 Barbell Laying Tricep Extension

3.) Straight Leg Raises: Accumulate 40 reps 

FINISHER 

100...

February 12, 2020


STRENGTH
5-5-5-5
Tempo Front Squat (4211)

METCON
"FAR FROM HOME"

FOR TIME
25-20-15
Cal Row
15-20-25
Front Squat (135/95)|(95/65)
10-10-10
Burpees


(Score is Time) 

February 11, 2020



STRENGTH
3x5
Hang Power Clean

-12:00 Hard Cap-

METCON


4 ROUNDS FOR TIME
10 Hang Power Cleans (155/105)|(115/105)
25 Sit-ups
60 Double Unders

(Score is Time) 

OPTIONAL FINISHER
2-3 SETS
15 Glute Bridge Ups
1:00 Glute Bridge Hold
15/15 Clam Shells
:30/:30 Side Plank

(No Measure) 

February 10, 2020



STRENGTH


EMOM x 12 MINUTES
MIN 1 - 12 Back Rack Split Squats (R)
MIN 2 - 12 Back Rack Split Squats (L)
MIN 3 - :40 Plank Hold
 

METCON


3 ROUNDS FOR TIME
400m Run
12 Deadlifts (Bodyweight)*
21 Box Jumps (20")

*BW DL should be considered relatively light and done unbroken.

 

February 8, 2020

WARM UP

Two or Three sets of:
Shuttle Runs x 4
(place cones 30′ apart)
Forward/Backward Leg Swings x 10 reps per side
Banded Pass Thrus in Bottom of the Squat x 10 reps
Lateral Leg Swings x 10 reps per side

Then…

In teams of two, complete as many rounds and reps as possible in...

February 7, 2020



STRENGTH 


3 sets of:
Deadlift x 6-8 reps 
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps 
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg 
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

METCON


3 rounds 

Against a 3-minute running clock, com...

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