September 28, 2018

STRENGTH 
Single Leg Squats
4×10 (2 sets per side)

Then

Tabata Plank Holds
8 Rounds
:20 on / :10 off

Back Squat
3×3 @90%

METCON 

Every 4:00 x 4
*Rest remainder
25 Deadlift 185/125lbs
20/15 Cal Bike or 25/20 Cal Row
25 Box Jump Overs 24/20″ 

September 27, 2018

STRENGTH

Sumo Deadlift 

7,7,5,5,3

Then..

EMOM X 7

10 Supinated Grip Bent Over Row 

METCON 

18 min AMRAP 

40m Sled Drag (Back Paddle)

16 Mixed DB Overhead + Suitcase Carry Walking  Lunges (8 then switch)

8 T2B 

September 26, 2018

STRENGTH 


Heavy DBall Pause Squats 

3x10

Then..

Back Squat
4×4 @85%

METCON 


AMRAP 20 Minutes
15 Wallballs 30/20lbs
10 GHD Sit Ups
20 DB Snatch 

 

September 25, 2018

STRENGTH 

Single Leg Kettlebell Deadlift
6×10 (3 sets per side)

Then

Sots Press
(From back rack)
5×5

Deadlift

3×3 

METCON 


3 Rounds:
30 Thrusters 75/55lbs
20/18 Cal Row or 15/12 Cal Bike
10 Handstand Push-Ups 

September 24, 2018

STRENGTH

Back Rack Lunges

3×10 (5 each side)

Then

Slow Tempo Push Ups
3×12
Control eccentric, speed on concentric


Back Squat
5×5 @75%

Then

Press Grip Bench Press
5×5 Heavier than last time

METCON 


For Time:

20 Bar Facing Burpees
Run 400m
20 Squat Cleans 135/95lbs
Run 400m 

September 22, 2018

STRENGTH 


Single Arm DB Push Press
4×12 (2 sets each side)

Then

Sots Press
(From front rack)
5×5

B.Strength
Strict Press
2×10

Then

3 Rep every 2:00 for 10 Minutes
AHAP 

METCON 


3 Rounds
20 Double Dumbbell Deadlift 

75-95/45-65
Run 200m
20 Box Jump Overs 30/24″


 

September 21, 2018

STRENGTH 


Zercher Squats
3×10

Then

Single Leg Romanian Deadlifts 
3×8

Back Squat
3×3 @ 90%



METCON 

4 Rounds:
20 GHD Sit Ups
15 Thrusters 115/75lbs
10 Box Step Ups 50/35lbs 24/20″
5 Pull Ups + 5 Dips 


 

September 20, 2018

A. 100 Burpees for time.

B. Find 1 rep max on any lift you need from the board. 

METCON 

For Time

10-9-8-7-6-5-4-3-2-1

Deadlifts #225/155 or #185/135

1-2-3-4-5-6-7-8-9-10

DB Clean n Press (2DBs)

 #55-65/25-35

September 19, 2018

STRENGTH 


D Ball Lunges 100/80
4×12 (6 each leg)

Then

Plank Hold
4 Rounds
:30 on / :30 off

Strength
Back Squat
4×4 @ 85%


METCON 


AMRAP 10 Minutes
2 Strict Pull Ups 
4 Handstand Push-Ups 
6 Power Cleans 185/105 

**scale for HSPU --- seated DB Press

September 18, 2018

STRENGTH 

Snatch Grip Press (behind the neck)

5x5

Then

Romanian Deadlifts 

2x15 @50%


Deadlift
5×1 @90%

METCON 


3 Rounds:
25 Toes to Bar
15 Push Press 135/95lbs
10 Heavy DBall to Shoulder #100/80

Extra:
Gymnastics Accessory
Accumulate 120 Push Ups in as few sets as possible
Rest less t...

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