March 31, 2018

METCON 


For time:
Run 800 Meters
immediately followed by…

Four rounds of:
4 Muscle-Ups (or 8 Ring Dips)
8 Lunge Steps (front rack) #135/95
16 Kettlebell Swings (24/16 kg)

Immediately followed by...
Run 800 Meters

Rest 5 min

100 Bar Facing Burpees 

Every 3 minutes perform 15 Deadli...

March 30, 2018

STRENGTH 

8 min EMOM 
Full Clean 
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6= 1 rep @ 80%
*Sets 7-8 = 1 rep @ 90%

METCON 


Ten rounds for time:
3 Squat Clean and Jerks (205/115 lbs)
4 Box Jumps (30″/24″)

Or

Beginners
Three rounds for time:
500 Meter Row
12 Deadlifts (...

March 29, 2018

STRENGTH 

Pause Front Squats 

6 sets 

@55-65% x5 reps

2 sec hold at the bottom 

3 sets 

10 Bulgarian Squats w KB

Each leg 

METCON 

15 min AMRAP 

30 Wall Balls #20/14

30 DB Snatches #45-55/25-35

30 Push Ups

March 28, 2018

STRENGTH 

Pendlay Row 

4 sets @60% of PC

12 - 15 reps

Single Leg RDL 

3 sets

10-12 reps each leg

Use KB 

METCON 

Bradshaw 

10 Rounds for Time
3 Handstand Push-Ups
6 Deadlift (225/155 lb)
12 Pull-Ups
24 Double-Unders 

March 27, 2018

STRENGTH 

Push Press

50%×15

60%×10

70%×8 (2)

75%×5

80%×4

Then complete 

3 sets of

12-15 Dips

METCON 

4 rounds 
50 Double-Unders
15 Push Presses (115/75 lbs)
20 Back Squats (115/75 lbs)
400M Row or 18/15 Cal Row

March 26, 2018

STRENGTH

Back Squat

Find your 1 REP max

8 min EMOM 

1 Hang Squat Snatch + 1 OHS 

Build in loads over the course

METCON 

AMRAP 20:
9 Hang Power Cleans (115/75)
9 Burpees
200 Meter Run 

*250 row

**15/10 cal bike 

March 24, 2018

STRENGTH 

Back Squat
40% x 5 reps
50% x 4 reps
60-65% x 3 reps
75% x 2 reps
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!

85% x 2 reps
85% x 2 reps
90-95% x 1 rep
90-95% x 1 rep
Rest 2-3 minutes between sets...

March 23, 2018

STRENGTH 

Bench Press
60%×15
65%×10
75%×6(2)
80%×4
90%×2 

Three sets of:
15 Dumbbell Skull Crushers
15 Dumbbell Tate Press
15 Dumbbell Floor Press
(perform as a complex laying flat on the floor
 

METCON 

18.5

Complete as many reps as possible in 7 minutes following the rep scheme be...

March 22, 2018

STRENGTH 

8 min EMOM

3 Deadlifts + 1 Hang Squat Clean + 2 Front Squats + 1 Push or Splitt Jerk @ 75% of Clean n Jerk

Second Option for Scale:

10 min AMRAP 

Row 500 Meters
10 Burpees
10 Jumping Lunges
20 Kettlebell Swings

METCON


For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
1...

March 21, 2018

STRENGTH

Press Complex 

4 sets @65-75% of SP

2 Strict Press + 3 Push Press

Then Complete...

3 sets of

10-15 Barbell Curl to Press 

Bar only 

2 sets of 

10 DB Lateral Raises

10 DB Front Raises

10 Reverse Flies 

METCON 

Warrior Wednesday 

LOREDO 

6 Rounds For Time
24 Air Squats
24 Push-U...

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