May 31, 2019

STRENGTH 


BACK SQUAT
5x5 

*Use 75-80% of 5RM for all sets.

METCON 

3 SETS
AMRAP x 5 MINUTES
100m Run
12 Alt. DB Snatches
12 DB Goblet Squats

-Rest 1:00 b/t Sets- 


 

May 30, 2019

METCON 

PARTNER WORKOUT
TEAMS OF 2...

2 ROUNDS FOR TIME
80 Russian Kettlebell Swing (55,45)|(55,35)
40 Push Press #95/65
80 Burpee Over Bar
400m Run With Kettlebell*

*Partner 1 works while Partner 2 rests. Both partners run the 400m at the same time, can switch off holding the...

May 29, 2019

STRENGTH 


CLEAN COMPLEX
EMOM x 10 MINUTES
Power Clean
+
High Hang Squat Clean
+
Front Squat

*Goal is to start with a moderate load and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets.

METCON 


AMRAP x 12 MINUTES
2-4-6-8-10...
Power Clean (135/95)|(95/65)
Wa...

May 28, 2019

METCON 

50 AbMat SU, 26 Reverse Lunges , 10 Deadlifts
40 AbMat SU, 24 Reverse Lunges , 8 Deadlifts
30 AbMat SU, 22 Reverse Lunges , 6 Deadlifts
20 AbMat SU, 20 Reverse Lunges , 4 Deadlifts
10 AbMat SU, 18 Reverse Lunges  , 2 Deadlifts
Rx Barbell – 255/165

DB - 35/20

Core:


3 Set...

May 27, 2019

MEMORIAL DAY WOD

MURPH

1 mile Run 

100 Pull Ups

200 Push Ups 

300 Air Squats 

1 mile Run 

May 24, 2019


STRENGTH 


EVERY 2:00 x 5 SETS
5 Hang Cleans

*start light then work your way up


METCON 


ON A 12 MINUTE CLOCK...
Run 1 Mile or 1600m Row 

*Max Power Cleans (135/95) with remainder of time...


OPTIONAL FINISHER
ALTERNATING TABATA
8 Sets, :20 ON / :10 OFF
Hollow Rocks
Plank Alt. Taps 

May 23, 2019


STRENGTH 


Every 2:00 x 5 SETS
5 Push Presses

METCON 


AMRAP x 11 MINUTES
22 Toes to Bar
33 Push Presses (75/55)
99 Double Unders 

Rest 3 min

AMRAP X 11 MINUTES 

10/8 Cal Bike  ( Max effort)

10 Push Ups 

15/12 Cal Row (Max effort)

30m Sled Push 

May 22, 2019


STRENGTH 


EVERY 90 sec FOR 5 SETS
1 Power Snatch + 2 OHS 

*Keep loading light to moderate. This is practice. Each complex should be done unbroken.

METCON 


"NANCY"
5 ROUNDS FOR TIME
400m Run
15 OHS (95/65)|(65/45)

20:00 Cap 

May 21, 2019

METCON 

FOR TIME
120 Double Unders/ 240 Singles
60 KB Swing (55/35)|(35/30)
40 Box Step Ups (24/20) w/ KB
20 Strict Pull Ups

20 Dips
40 Box Step Ups 
60 KB Swing (55/35)|(35/30)
120 Double Unders/ 240 Singles

25 min Time Cap

STRENGTH 


EVERY 2:30 x 4 SETS
5 Bench Press

BEACH BODY ABS...

May 20, 2019

STRENGTH 


EVERY 2:30 x 4 SETS
5 Back Squats

*Moderate loading to heavy loading

METCON 


TRIPLE AMRAP
AMRAP x 4 MINUTES
2-4-6-8-10-etc...
Front Squats (Athlete Choice, light)
Burpees Over Bar

-Rest 1:00-

AMRAP x 3 MINUTES
2-4-6-8-10-etc...
Front Squats
Burpees Over Bar

-Rest 1:00-

AMRAP...

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