August 31, 2018

STRENGTH

Find 1 REP Max Clean 

METCON 

2 Rounds:
Run 800 meters 
50 GHDs or Abmat Sit Ups
20/15 Cal Bike 
50 Empty Bar Thrusters 

August 30, 2018

STRENGTH 

Find 1 rep max on Bench Press

1 K row for time

METCON

Louies Birthday WOD

4 rounds 

8 Deadlift #225/135
30 wall balls
80 Double unders
38 cal row
 

August 29, 2018

STRENGTH 

Find 1 REP Max Deadlift 


METCON 


AMRAP 10 Minutes
4 Power Snatch 115/65 Rx 155/105
8 Dips
12 Box Jump Overs 24/20″ 

Rest 5 minutes 

Lizzy Going To Basic Training WOD

30 Power Cleans #155/105

Every minute perform 

10 Sit Ups 

5 Push Ups 

August 28, 2018

STRENGTH 

Find 1 rep max on 

STRICT PRESS

METCON 

AMRAP 6 Minutes
Climb the Ladder 135/85
3 Bar Facing Burpees
3 Shoulder to Overhead Rx 155/105
6 Bar Facing Burpees
6 Shoulder to Overhead
9 Bar Facing Burpees
9 Shoulder to Overhead
12/12, 15/15, etc.

Rest 4 minutes

For Time:
Run 1 m...

August 27, 2018

STRENGTH 

Find 1RM Back Squat

METCON 


3 Rounds:
400m Run
15 Squat Cleans 115/75lbs
18 Pull Ups  

Core: Extra

3 sets

15 Hollow Rocks 

:30 sec Plank 

15 V ups

August 25, 2018

STRENGTH 

Deadlift

4x4 @80%

Sled Push between sets 

METCON 

4 ROUNDS 
Row 350/300m
15 Kettlebell Swings (70/45)
12 DB Push Press (50/35)
9 GHD Sit Ups
 

August 24, 2018

STRENGTH

On a 10:00 running clock 

Practice with light moderate weight..

2 Hang Power Clean + 1 Shoulder to OH

METCON 

AMRAP X 6 MINUTES 

3 Hang Power Cleans

3 Front Squats

3 Push Press

Rest 1 minute

REPEAT!!

August 23, 2018

STRENGTH 

4 Super sets 

10 Bent Over Supinated Barbell 

5/5 Half Kneeling KB Press (30X1) Reverse Grip 

METCON 

3 sets 

AMRAP X 4 minutes 

Run 400m + Max Burpees

Rest 30 sec

AMRAP X 3 minutes 

3 DB Clean n Jerk 50-65/30-40

6 T2B 

Rest 30 sec

August 22, 2018

STRENGTH 

Front Rack KB Step Back Lunges 

4 sets X 5/5 

15 hollow rocks after each set.

METCON 


With a Partner
AMRAP 20 Minutes
Run 300m
12 Front Squats 95/65lbs
40 Double Unders
Switch complete  

August 21, 2018

STRENGTH
Strict Press
5 x 3
Tempo 31X1
After each set max unbroken push ups



METCON

Karlas Birthday WOD 


21 Min AMRAP
8 Deadlifts #225/135
21 Dumbbell Step Overs *
71 Double Unders
47m Sled Push (heavy weight)

*DBs on side
 

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