May 31, 2017

STRENGTH

Deadlift

4x4@80%

Bulgarian Squats

3x10 each leg

METCON

For Time:

21 Overhead Squats #95/55 Rx#115/75 

21 Cal Bike/Row

21 Squat Cleans #95/55 Rx#115/75

400m MedBall Run #30/20

21 Muscle Ups/ 21 Ring Rows 21 Dips

400m MedBall Run

21 Squat Cleans

21 Cal Bike/Row

21 Overhead Squ...

May 30, 2017

STRENGTH

Front Squat

4x4@80%

Then...

Complete 50 KB Box Step Ups #35/20

METCON

4 Rounds:
21/15 Calorie Bike/Row
18 Wallballs (20/14)
15 KB Swings (55/35)
12 Burpees 

May 27, 2017

STRENGTH

Snatch
60%/2
65%/2
70%/2
(75%/2)2

Clean & Jerk
60%/2
65%/2
70%/2
(75%/2)2 

METCON

800 M Run

50 Cal Bike

30 Clean n Jerks #135/95

50 Cal Row

800 M Run

May 26, 2017

STRENGTH

Bench Press

4x15@60%

Inverted Rows

3x12-15 

METCON

100 Double Unders

75 Wall Balls #20/14

50 Power Snatch #75/45

25 Burpees Over the Bar

Core

2 sets

Accumulate 1 min L Sits

40 Russian Twist #25/15

May 25, 2017

STRENGTH

Deadlift

4x15@60%

METCON

EMOM x 10

Odd Min: Dips x 10

Even Min: DB Walking Lunges x 12

Then...

7 rounds for time
5 Pull Ups
10 HRPU
15 Med Ball Cleans 

May 24, 2017

SKILLS 

10 min to practice on rope climbs

METCON

Warrior Wednesday 

"31 Heroes"

As Many Reps as Possible (AMRAP) in 31 minutes
With a Partner
8 Thrusters (155/105 lbs) scale if needed
6 Rope Climbs/ Rope Ups
11 Box Jumps (30/24 in)


Partner 1 performs the workout listed above. Pa...

May 23, 2017


STRENGTH


Strict Press

4×15@60%

Barbell Curl to Press

3x10 #65/35


METCON

15 Front Squats #155/95(from the floor)
30 Burpees
45 Double Unders/90 Singles
60 T2B
45 Double Unders
30 Burpees
15 Front Squats #155/95

 

May 22, 2017

STRENGTH

Back Squat

4x15@60%

METCON

3 ROUNDS

30 Wall Balls 20/14

30 SDHP 75/45

30 Box Jumps 24/20

30 Push Press 75/45

30 Cal Row/Bike

30 Push Ups

10 Power Snatch 75/45

Competitors:

Power Snatch: (65%/3)3


OHS: (65%/3)3 

May 20, 2017

METCON

"Helen"
3RFT:
400m Run
21 KB Swings (53/35#)
12 Pull-ups

METCON 2


EMOMx16:
Odd: 15 Wallballs (20/14#)
Even: 10 T2B/ K2E 

May 19, 2017

METCON 1

10 min AMRAP

10 cal row/bike

40 yd Sled Drag (first dumpster n back)

METCON 2

6 rounds

12 Shoulder to Overhead #115/75

14 Dips

16 Push Ups

18 Abmat Sit Ups 

Every 3 min run 200m

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