January 31, 2019

STRENGTH 


Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Dumbbell Bench Press x 10 reps 
Station 2 – Supinated-Grip Bent-Over Barbell Row x 10 reps 
Station 3 –  Dips x 15 reps 
Station 4 – Star Planks x 30 sec/side


METCON 


Five rounds for time of:
12 Sumo Deadlift...

January 30, 2019


STRENGHT


Tempo Back Squat
5 Sets of 3 @60%

4 Second Negative, 2 Second Pause in Bottom

METCON 


1-2-3-4-5-6-7-8-9-10:
KB Front Rack Squats (55/35)

30 Double Unders After Each Round
 

Then...


Skill Conditioning
5 Rounds, Not For Time:
2 Rope Climbs
8 Box Step-Ups (50's/35's)
12 Hands...

January 29, 2019



METCON 


AMRAP 18:
30 Dumbbell Hang Clean and Jerks (50/35) (40/25)
25/18 Calorie Bike or 30/15 Cal Row
20 Lateral Barbell Burpees
15 Deadlifts (225/135) (185/105)


CORE


2 Rounds:
30 Seconds Single Arm Kettlebell Overhead Hold (Left) + 15 GHD Sit-Ups
30 Seconds Single Arm Kettleb...

January 28, 2019

STRENGTH 


Every 2 minutes, for 12 minutes (3 sets of each):
Station 1: Back Squats x 15 reps @55% of 1rm 
Station 2: L-Sit x 45-60 seconds (accumulated)


METCON


Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – Rowing (for calories)
Min...

January 26, 2019

METCON 


For time:
800 Meter Run

immediately followed by…
Three rounds of:
10 Hang Power Cleans (115/75 lbs)
10 Shoulder to Overhead (115/75lbs)
10 Burpee Box Jump-Overs (24″/20″)

immediately followed by…
800 Meter Run 

January 25, 2019

METCON 

25-20-15-10-5:
Box Jump Overs (24"/20")
Toes to Bar

Directly Into…

5-10-15-20-25:
Clean n Jerk (95/65)
Wallballs (20/14) 

STRENGTH

Squats + Push Ups 
On the 2:00 x 5
3 Front Squats + 6 Back Squats + 15 Push Ups 

Round 1: 55%
Round 2: 60%
Rounds 3-5: 65% 

January 24, 2019

STRENGTH 


Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Single-Arm Dumbbell Press x 6-8 reps each arm @ 2111
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds


METCON 


Every 6 minutes, for 12 minutes (2 sets) for times:
18/12 Calori...

January 23, 2019

STRENGTH 

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Stationary Dips x 12-15 reps 
Station 2: Nose-to-Wall Handstand Hold x 60 seconds
Station 3: L-Sit x 45-60 seconds (accumulated)


METCON 


Every minute, on the minute, for 16 minutes (4 sets of each) for Ma...

January 22, 2019

STRENGTH 

Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Back Squat x 6 reps @ 31X1
Station 2 – Med-Ball Sit Ups x 6-8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps @ 2111
 

ME...

January 21, 2019

STRENGTH


Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Strict Pull-Ups x 6-8 reps @ 2111
Station 3 – Farmer’s Carry x 100 Meters

METCON 


Three rounds for time of:
400 Meter Run
30 Kettlebell Swings 

10 Pull...

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