November 30, 2017

STRENGTH

Pendlay Row

4x10

8 Ring Rows between sets 

2x1x2 Count 

Example 2 sec pull x 1 sec hold x 2 sec release. 

METCON 

5 Rounds:
AMRAP 1:00 at each station:
Wall Balls (20/14)
Dumbbell Snatch (50/35)
Calorie Bike/Row
Rest 1:00 between rounds

Choosing a weight on the dumbbell th...

November 29, 2017

METCON 

Jonno

WARRIOR WEDNESDAY 

Three Parts For Time
3 Rounds of:
5 Hang Power Cleans #95/65
10 Push Presses 
15 Back Squats 
30 Push Ups


3 Rounds of:
5 Overhead Squats  #95/65
10 Sumo Deadlift High-Pulls 
15 Front Squats 
30 Ball Slams (30/20 lb)


3 Rounds of:
5 Power Cleans #95/65
1...

November 28, 2017

STRENGTH 

Strict Press

40%x12

50%x10

60%x8

65%x6

Then complete...

40 Barbell Curl to Press #65/35

METCON 

800m Run

Then..

2 rounds

20 Deadlifts#225/155

30 KB Swings #55/35

40 Abmat Sit Ups

50 Push Ups

Finish with...

800 m Run 

November 26, 2017

STRENGTH

FRONT SQUAT 

60%x10

70%x6(2)

80%x4

METCON

5 rounds 

5 Clean n Jerks #155/105

5 Burpees Over Bar 

Rest 5 min

3 rounds 

75 Double Unders 

50 Air Squats

25 T2B/ K2E 

November 22, 2017

STRENGTH 

Snatch 

50%x3

60%x3

70%x3

80%x2

85%x1

90%x1

METCON 

MONTI

5 Rounds for Time
50 Box Step-Ups (45/35 lb barbell, 20" box)
15 Cleans (135/95 lbs)
50 Box Step-Ups (45/35 lb barbell, 20" box)
10 Snatches (135/95 lbs) 

November 21, 2017

STRENGTH

Strict Press 

4x4@80%

Z Press

Complete 40 reps

METCON 

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters or Row 500 Meters
5 Pull-Ups
10 Thrusters (75/55 lbs)
15 Kettlebell Swings

Only one partner may be working on the triplet...

November 20, 2017

STRENGTH

Back Squat 

4x4@80%

Weighted Step Ups

3x15 each leg 

METCON 

4 rounds

30 Double Unders

20 T2B/K2E 

10 Burpees 

Rest 5 Minutes

Grace

For Time

30 Clean n Jerks #135/95

November 18, 2017

METCON

Back Squat
5×3

followed by…


8 Rounds:
:20 Seconds Back Squats (45/35)
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest 

Then..

4 rounds

15 Hang Cleans #135/95

12 Push Press 

9 T2B

November 17, 2017

METCON 

Teams of 3:
AMRAP 7
50 Push Press 95/65
50 Push Press 135/95
AMRAP Push Press 155/105

rest 3 minutes

AMRAP 7
50 Front Squats 95/65
50 Front Squats 135/95
AMRAP Front Squats 155/105

rest 3 minutes

AMRAP 7
50 Hang Power Cleans 95/65
50 Hang Power Cleans 135/95
AMRAP Hang Power...

November 16, 2017

STRENGTH 

Snatch

75%×1(2)

80%×1

85%×1(2)

90%×1

95%×1

METCON 

3 rounds

25 Wall Balls #20/14

15 Snatches #95/65

Rest 5 minutes

For Time

10 Thrusters #135/95

20 Box Jump Overs #24/20

30 Cal Bike or 35 Cal Row 

20 Box Jump Overs 

10 Clean n Jerks #135/95

Scale #95/65

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