February 28, 2019

METCON 

Linda

10-9-8-7-6-5-4-3-2-1 Reps, For Time
Deadlift (1.5 bodyweight)
Bench Press (bodyweight)
Clean (3/4 bodyweight)
Use three separate barbells.

Scaling
This benchmark workout contains a high volume of moderate-load weightlifting. Reduce the loads and/or eliminate some...

February 27, 2019

METCON 

On the Minute x 16 (4 Rounds)
Min 1 - 5 Box Jump Overs + 5 TTB
Min 2 - 4 Power Snatches + 4 Overhead Squats @50% of PS 
Min 3 - 5 Strict Pull-Ups + 10 Push Ups
Min 4 - Recovery Row/Bike/200m Run 

STRENGTH 

Back Squat

5 Sets:
Set #1 - 60% x 12
Set #2 - 65% x 10
Set #3 - 70...

February 26, 2019



STRENGTH 

Power Clean and Jerk
On the 1:30 x 7 Sets:
2 Power Cleans
1 Split Jerk

Climbing to a heavy for the day, but not a max effort. Start with the below percentages, and build on the final three sets all based on how the loads are moving today. Record all seven complexe...

February 25, 2019


METCON 

3 Rounds:
50 Double-Unders 

3 Rope Climbs/ 6 Rope Ups
50 Double-Unders
15 Thrusters 95/65




STRENGTH 

DB Suitcase Carry Lunges 

3 sets x 10 reps/ side


Back Squat
5 Repetitions @ 70
4 Repetitions @ 75%
3 Repetitions @ 80%
1 Repetition @ 85%
2 Repetitions @ 90%


Rest upwards to 2:...

February 23, 2019

METCON 

Active Recovery 


6 Rounds:
200 m run
6 Strict Pull-ups
9 Pushups
12 Kettlebell Swings (53/35)
15 Air Squats
18 AbMat Sit-Ups

Then…

3 Rounds, with 50% of 1RM Snatch (All Lifts Below)
1:00 Bike or Row 
3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks
1:00 Bike 
3 Hang Power...

February 22, 2019

METCON 

19.1

15 min AMRAP 

19 Wall Balls 

19/16 Cal Row or 15/12 Cal Bike

STRENGTH 

Deadlift 

5x8 @65-70%

Bulgarian Split Squats 

4x8/leg 

February 21, 2019

METCON 

ANGIE”


For Time
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats 

Record Times

February 20, 2019

METCON 


On the Minute x 20 (4 Rounds):
Minute 1 - 5 Pausing Overhead Squats #95/65
Minute 2 - 15/12 Cal Row 
Minute 3 - 5 T2B/K2E + 10 Alternating Dumbbell Snatches #50/30
Minute 4 - 5 Wall Walks
Minute 5 - 12/9 Cal Bike Sprint 

CORE 

Accumulate 3 min Hanging Leg Raise 

Then......

February 19, 2019

STRENGTH 

3-Position Pausing Power Clean
Build to a Heavy Complex:
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean


Pausing for a 2 Count at the Knee and in the Catch.

-------------

Scale 

Work on Power Clean Technique for 12 minutes

METCON

Conditioning
5 Rounds:
30 Doub...

February 18, 2019


STRENGTH 


Back Squat
5 Reps @ 70%
4 Reps @ 75%
3 Reps @ 80%
1 Rep @ 85%, 90%

METCON 

For Time:
75 Wallballs
30 Weighted Step Ups (35/20)

Directly Into...

9-12-15-18:
Pull-Ups
Seated KB Press 
KB Front Rack Squats (35/20) 

Please reload

Featured Posts
Recent Posts

February 18, 2020

February 17, 2020

February 15, 2020

February 14, 2020

February 13, 2020

February 12, 2020

February 11, 2020

February 10, 2020

February 8, 2020

February 7, 2020

Please reload

Archive
Please reload

Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

© 2023 by Fitness Coach. Proudly created with Wix.com

  • White Facebook Icon
  • White Instagram Icon
  • White Twitter Icon
  • White Google+ Icon
  • White YouTube Icon