January 31, 2018

STRENGTH 

Every minute , for 4 minutes (4 sets):
Snatch Push Press + Overhead Squat x 2 reps
(pause for 2 seconds in the bottom position of each overhead squat)

Immediately followed by…

Every 90 seconds, for 3 minutes (2 sets):
High Hang Snatch x 5 reps @ 50-65% 

METCON 

The S...

January 30, 2018

STRENGTH 

Every 2 minutes for 8 minutes (4 sets):
30 seconds of Shoulder to Overhead

Sets 1-2: Push Press @50-60% of 1-RM SP
Sets 3-4: Push-Jerk @65-75% of 1-RM SP 

Then...

3 sets 

Max Rep Seated DB Press

Immediately followed by

Max Rep Push Ups 

You should be hitting 15-20 reps...

January 29, 2018

STRENGTH

On a 12 minute window complete 40 Front Squats @60%. 

Then perform weighted walking lunges with remaining time. 

METCON 

10 min AMRAP 

15 Med Ball Sit Ups

250/200m Row or 15/10 Cal Bike (max effort) Sprint!!

Rest 5 minutes

6 rounds 

25 Wall Balls #20/14

5 Clean n Jerks...

January 26, 2018

STRENGTH 

Bench Press

60%×10

70%×6

75%×5(2)

85%×3(2)

3 superset

10 DB front raises 

10 DB lateral raises

10 DB reverse flies

METCON 

2 Person Team

8 min AMRAP alternating rounds
2 Rope Climb / 4 Rope Ups

4 Heavy DBall Toss/ 8 Ball Slams

8 HSPU / 12 HRPU

Rest 2:00


8 rounds alternating
6...

January 25, 2018

STRENGTH

Bent over Rows

4x10-15 @65-75% of Power Clean 


3 sets of
10 Chin Ups
10-15 Barbell Curls
20 DB Hammer Curls (10 each )

METCON 

For Time 
50 Wallballs (20/14)
50 Double Unders
40 KB Swings 55/35
40 GHD or Abmat Sit Ups
30 C2B or Pull Ups
30 Cal Bike or Row
20 Cleans (145/100)...

January 24, 2018

STRENGTH 

Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Snatch (Power, Squat or mix of both)
Round 1 70%
Round 2 75%
Round 3 80% 

METCON 

Marston 

AMRAP in 20 minutes
1 Deadlift #405/285 or 90%
10 Toes-to-Bar
15 Bar Facing Burpees 

CORE: Extra


Every minute, on the minute, for...

January 23, 2018

 STRENGTH 


Strict Press
50%x10
60%x8
65%x6(2)
75%×5
80%×3

Then complete

40 Dips



METCON 

9 min AMRAP
22 Push Ups
11 Thrusters 75/45
7 Box Jumps

Rest 5

3 rounds

10 Hang Power Cleans #75-95/135-155

10 Push Press

15 Pull Ups 


 

January 22, 2018

STRENGTH 

15 minutes to establish your heaviest bear complex:

Power Clean 

Front Squat 

Push Press

Back Squat

Push Press 


METCON 

AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee over bar

rest 3 Minutes

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Bu...

January 20, 2018

METCON 

21 15 9

DB snatches #50/35

Burpee over DB

Rest 5

10 rounds

9 Thrusters #75/45 Rx 95/65

35 Double Unders 

January 19, 2018

STRENGTH 

Bench Press 

60%×10

70%×6

75%×5

80%×4 (2)

90%×1 

METCON 

5 Rounds:
20 Abmat Sit-Ups
20 Jumping Lunges
200 ft. DB/KB Farmers Carry (as heavy as possible)

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