March 30, 2019

STRENGTH 

Back Squats 

4 Sets x 10 reps @60%

After each set perform 

40m Sled Push  (moderate weight)

METCON 


"Rope-a-Dope"
Teams of 3:
AMRAP 25:
90/60 Calorie Assault Bike
60 Alternating Dumbbell Snatches (55/35)
300 Double-Unders/ 400 Singles
15 Rope Climbs/20 Rope Ups  

March 29, 2019

METCON 


"Macho Mile"
4 Rounds:
400 Meter Run
3 Rounds of “Macho Man” (135/95)

1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Push Jerks 

STRENGTH

Bulgarian Squats 

4 x 8 reps each side

Back Squat 

3 x 15 reps @ 50% 

March 28, 2019

STRENGTH


EMOM x 8 MINUTES
MIN 1 - 40 Double Unders
MIN 2 - :40 MAX DB Hammer Curls

METCON 


FOR TIME

10-20-30-40-30-20-10
Double Unders
5-10-15-20-15-10-5
Kettlebell Swings (55/35) 

March 27, 2019

METCON 


On the 0:00, Part #1:
In a 6:00 Window...
Buy In: 600m Run
Time Remaining, AMRAP:
12 Deadlifts (135/95)
8 Box Jump Overs

Rest 4:00

On the 10:00, Part #2:
In a 6:00 Window...
Buy In: 400m Run
Time Remaining, AMRAP:
8 Deadlifts (185/115)
6 Box Jump Overs

Rest 4:00

On the 20:00,...

March 26, 2019

METCON 


22-18-14-10:
DB Snatches (50/35) (40/25)
Sit-Ups
Burpees
Sit-Ups 

STRENGTH 

Deadlift 

65% x5 

75% x3

85% x 1

55% x Max Reps 

March 25, 2019

STRENGTH

Pausing Back Squat
5 Sets of 3:
Set #1 - 65% of estimated 1RM
Set #2 - 70%
Sets #3, 4, 5 - 75%

1st Squat - Pause for 3s in bottom.
2nd + 3rd Squat - No pause.
Rest as needed between sets.

METCON 


"Run and Gun"
3 Rounds:
400 Meter Run
30 Wallballs (20/14)
400 Meter Run
30 DB...

March 22, 2019

METCON 

5 rounds 

5 Deadlifts 155/95

10 Push Ups

15 Air Squats 

Run 800m

4 rounds

5 Hang Power Cleans 

10 Push Ups 

15 Air Squats 

Run 800m 

3 rounds

5 Front Squats 

10 Push Ups 

15 Air Squats 

STRENGTH 

Strict Press 

3 x 15

Bench Press

3 x 10

March 21, 2019

Warm Up – For Completion
3 Rounds
25 Calorie Row/ 15 Cal Bike

20 DB Push Press 


STRENGTH 


7 Round EMOM of 1 rep @ 65% of Clean n Jerk

2 Squat Clean +1 Hang Clean +1 Jerk

METCON 

For Time 
100 Double Unders or 200 Singles 
Straight into
10-8-6-4-2
Over Head Squat 115/75lbs
Box Jump...

March 20, 2019

STRENGTH 

Bulgarian Squats 

3 sets X  8 reps/ side

Heavy Goblet Squats

3 sets X 10 reps

with one sec pause at bottom

METCON 

1 mile Run

Rest 5 minutes 

For Time
40-30-20-10
Wallballs 20/16lbs
Deadlifts 135/95lbs 

March 19, 2019

METCON 

Buy In :

100 Burpees 

Rest 5 minutes

Then...


5 Rounds, resting 1:00 between efforts:
21 T2B/K2E 
9 Thrusters (95/65)
21 KB Swings 55/35
9 SDHP 

STRENGTH 

Push Press 

70% of Strict Press x 12

75% x 10

75% x 9

80% x 7

Max Reps @ 60% of Strict Press 

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