April 18, 2018

STRENGTH

3 Push Press @85%

EMOM X 8 minutes 

Then..

3 sets 

Max DB Strict Press 

Rest 1-2 minutes 

METCON 

7 rounds

100 m run

10 DB Snatch 50/25

10 Push Ups or HSPU

Core

3 sets

15 v ups

30 Russian Twist

:30 sec Plank

April 17, 2018

STRENGTH

Front Squats 

5x3 @80%

METCON 

9 min AMRAP 

4 Front Squats #115/75

8 Ring Rows 

12 Burpee Box Jumps

16 Ball Slams 30/15

Core 

5 sets 

:30 sec L Sits

Rest :30

:30 sec Flutter Kicks

Extra 
3 Super Sets
15 barbell curls
12 inverted rows
10 DB reverse flies 

April 16, 2018

STRENGTH 

Back Squat + Tempo

Build to a moderate-heavy 5 rep in 10 minutes.

Then..

Back Squat

5x3 Tempo (13X1)

Use same weight as heavy 5

METCON 

2 rounds

60/40 Cal Row or 50/30 Cal Bike
50 Wall Ball Shots (30/20 lbs)
40 Alternating Dumbbell Snatches (50/35 
30 Pull-Ups
20 Handstan...

April 13, 2018

STRENGTH 

1K Row For Record

Then..

Power Snatch

5x5 Touch n Go 

METCON 

3 rounds 

400 m run 

40 Abmat Sit Ups or GHDS 

7 Deadlifts #275/145 

Rest 5

4 rounds 

40 Double Unders

20 KB Swings 55/35

20 Reverse Lunge Steps w KB

April 12, 2018

STRENGTH 

Pendlay Row 

4x10 

Upright Row

3x10 

Then  2 Supersets 

10 DB Lateral Raises

10 DB Front Raises

10 DB Reverse Flies

METCON 

4 rounds 

20 Air Squats 

15 Hand Release Push Ups

10 Dips

5 Squat Cleans #185/105 

April 11, 2018

STRENGTH 

Deadlift 

4x4@80%

Sumo Deadlift 

3x6@75%

METCON 

10 min AMRAP 

15 Hang Power Cleans #75/55

10 Cal Bike or 12 Cal Row

5 Pull Ups

Rest 5

4 rounds

6 Single Arm KB Deadlifts #55/35 L

12 Burpees

6 Single Arm KB Deadlifts #55/35 R

12 T2B

April 10, 2018

STRENGTH 

DB Box Step Ups

Every :90 sec x 7 sets 

10 alternating high DB Box Step ups 

METCON 

EMOM X 12 MINUTES 

Min 1: 15/12 Cal Row

Min 2: 16 Jumping Lunges 

Min 3: 10 Ball Slams + 30 Singles or DU

Rest

AMRAP x 7 min 

Max Push Press #95/65

Everytime you break 15 Air Squats 

April 7, 2018

STRENGTH 

A.
Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

METCON 

Teams of 2
AMRAP 20:
50/35 Calorie Row
50 Burpees
35/25 Cal Bike
50 Kettlebell Swings (53/35)


Every m...

April 6, 2018

STRENGTH 

CLEAN 

Find 1 REP Max 

Then...

Three sets of:
Dumbbell Walking Lunge x 20 steps 

METCON 


5 min AMRAP 
20 Double-Unders
10 Kettlebell Swings #55/35

Rest 60 seconds, and then…

5 min AMRAP 
5 Dumbbell Man-Makers
10 Box Jumps (or Step-Ups)

Rest 60 seconds, and then…

5 min AMRAP...

April 5, 2018

STRENGTH 

Bench Press

Find 1 rep max 

10 min EMOM 

Even: 5 Bench Press @75%

Odd:  15-20 Push Ups 

METCON 

Buy in:

30/25 Cal Row or

25/20 Cal Bike

3 rounds

30 Push Press#45/75

30 Air Squats 

Buy out:

30/25 Cal Row or

25/20 Cal Bike

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