December 29, 2018

STRENGTH 

Clean
4×5 @ 70-75%

METCON 


AMRAP 14 Minutes
15 Toes to Bar
10 Power Clean 135/85lbs
5 Strict Pull Ups 

Then 

For Time
5 Rounds
60ft Farmers Carry 
50 Air Squats
25 Push Ups

 

December 28, 2018

STRENGTH 

Goblet Squats

3x15 #55/35

Then..

Back Squat
5x5 @ 75%


METCON 


For Time
3 Rounds
21 Power Snatch 95/65lbs
21 Pull Ups
21/14 Calories on Assault Bike
Rest 1:00


Accessory
Overhead Walking Lunge 115/65lbs
5×10
Then
Bench Press
4×10 

December 27, 2018

STRENGTH 

Bench Press

2-2-4-2-2

_________

3 sets of

Max effort Strict Pull Ups 

Rest 1 min

10 Bent DB Over Rows 

Rest 1 min

METCON 

3 rounds 

10 Front Squats  #135/95

20 Burpees 

30 Double Unders 

Accessory 

3 sets

1 min Weighted Plank 

Rest 90 seconds 

December 26, 2018

STRENGTH

One Arm DB Overhead Walking Lunges 

4x10 (moderate weight)


Push Jerk
5×4 @ 80-85% of Strict Press 


METCON 


For Time
12-9-6
Clean and Jerk 185/105lbs
90-60-30

Double Unders 

Accessory
For Completion
4 Rounds
5-4-3-2-1
Handstand Push-Ups with 4″ Deficit
Box Jump 30/24
Rest :90 

December 21, 2018

STRENGTH


Back Squat
5x5@75%

METCON


For Time
6 Rounds
15 KBS 50/35s
3 Rope Climbs
Rest :90

Accessory
Back Rack Single Leg Split Squats
6×10 (3 sets/side)
Then
Dumbbell Bench Press
5 Max Sets with 75/25
Rest :90 

December 20, 2018

STRENGTH

5 SETS 

Clean Deadlifts Complex

1 Deadlift + 2 Hang Power Cleans 

METCON 

3 rounds 1 min Stations

Station 1 --- Hollow Flutter Kicks

Station 2 --- Alt. Jumping Lunges

Station 3 --- MedBall Sit Ups

Station 4 --- DB Sumo Deadlift 

20 sec transition between Stations 

1 min...

December 19, 2018

STRENGTH 

KB Bottom Up Half Kneeling Press

3x8 (moderate weight)


Push Jerk
5×5 @ 70%

METCON 


AMRAP 15 Minutes
20 Wallballs 20/14lbs
20 Dips
20 Box Jumps 24/20″

Accessory
EMOM for 12 Minutes
Min 1 - 10 DB Lateral Raises 

Min 2 - 8/8 Bent Over DB Rows 

December 18, 2018

STRENGTH


Sumo Deadlift
3×12 

Single Leg Romanian Deadlifts 

3x8/ side

METCON 


For Time
10 Squat Cleans 135/95lbs
500m Row or 18 Cal Bike 
8 Squat Cleans
400m Row or 15 Cal Bike 
6 Squat Cleans
300m Row or 12 Cal Bike 
4 Squat Cleans
200m Row or 9 Cal Bike 
2 Squat Cleans
100m Row or 6...

December 17, 2018

STRENGTH


Dual KB Front Squat 

3x12 

Then..

6 min EMOM 

Min 1: 6-8 Bulgarian Squats R 

Min 2 : 6-8 Bulgarian Squats L


METCON 


For Time
4 Rounds
20 Pistols
15 Deadlift 225/135lbs
10 Handstand Push Ups


Core:

3 sets

:30 sec Hanging Leg Raise 

:30 sec Bicycle Kicks 

December 15, 2018

METCON 


AMRAP 10 Minutes
40 Double Unders
10 Shoulder to Overhead 95/65lbs

Then..


4 Rounds
15 Cal Bike 
20 Heavy DBall Squats 100/60lbs
20 Toes to Bar
Rest 2:00 

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