August 30, 2019

STRENGTH 


EMOM X 14 MINUTES
MIN 1 - 10 DB Floor Press
MIN 2 - :30 HS Hold

METCON  

4 ROUNDS FOR TIME
10 DB Hang Squat Cleans  (35/25)
10 DB Box Step Overs (20")
100m DB Farmers Carry 

OPTIONAL FINISHER
2-3 SETS
20 Glute Bridge-Ups
20 Hollow Rocks 

August 29, 2019

STRENGTH 


EMOM X 12 MINUTES
MIN 1 - 5 Tempo OH Squats (20X1)
MIN 2 - 10 DB Bent Over Row

METCON 


AMRAP x 12 MINUTES
2-4-6-8...
Front Squat (95/65)
Toe 2 Bar

FINISHER


3 SETS
20 Alt. KB Plank Taps
40 Russian Twists 

August 28, 2019

METCON 


30-20-10:
Dumbbell Power Snatches (50/35)
Pull Ups 
... Directly into:
10-20-30:
Bar-Facing Burpees
Sumo Deadlift High Pull 

STRENGTH 

Deadlift Stamina
4 Sets:
15 Unbroken Deadlifts @ 50% 1RM 

August 27, 2019

STRENGTH 


EMOM X 14 MINUTES
MIN 1 - 7 Tempo Strict Press (20X1)*
MIN 2 - 14 DB Suitcase Reverse Lunge (Moderate)

*Increase weight each Set.

METCON 


"TRIPLE AMRAP"
AMRAP x 3 MINUTES*
6 Wall Balls (20/14)
5 Box Jumps
4 Burpees

-1:00 Rest-

Repeat!

-1:00 Rest-

Repeat! 

Goal is 4 rounds e...

August 26, 2019



STRENGTH 


Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats

Barbell: 75% of 1-Rep Max Back Squat
Returning to the 3-6 repetition scheme for these last two weeks of stamina squats.

Handstand Pushup Conditioning
On the 2:00 x 5 Sets:
50' Single...

August 24, 2019

STRENGTH 


EMOM X 12 MINUTES
MIN 1 - 12 DBL DB Bicep Curls
MIN 2 - 6/6 DB Bulgarian Split Squats

METCON 


FOR TIME
50-35-20
KB Sumo Deadlift High Pulls
Wall Balls
Double-Unders*

*If performing single-unders, double the reps (100-70-40)

-16:00 Hard Cap- 

August 23, 2019

STRENGTH 


5-5-3-3-1-1
Back Squat

-Rest at Least 2:00 b/t Sets-

5-5...Moderate
3-3...Moderate-Heavy
1-1...Moderate-Heavy+

METCON 


AMRAP x 12 MINUTES
100m Run
5 Hang Power Clean (95/65)|(65/45)
7 Front Squats 

August 21, 2019


METCON 


FOR TIME
1 mile Run 

Immediately into...

4 ROUNDS
10 Single DB Burpees (50/35)|(35/25)*
20 SA OH DB Lunge**
40 Double Unders

*For the burpees, perform 5 with the DB in the L-hand then 5 with the DB in the R-hand.

**For the lunges, Alternate legs every rep. Perform 10 re...

August 21, 2019

STRENGTH 


EMOM X 12 MINUTES
MIN 1 - 12 Front Rack Alt. Lunges*
MIN 2 - :45 Wide Grip Pull-ups

*Barbells come from the floor.
 

METCON 

KARLAS BIRTHDAY WOD

8/21/1971 

8 Clean and Jerk #185/115 #135/85

21 Deadlifts

19 Wall Balls #20/14

71 Air Squats 

48 Burpees

19 Wall Balls

21 Deadlif...

August 20, 2019

STRENGTH


3-3-3-3-3
Push Jerk*

*Start moderate and build to heavy, but doable, set of 3.

METCON 


FOR TIME
15-12-9
Push Jerk (135/95)|(95/65)
12-12-12
Box Jumps 

immediately into...

6-9-12
Push Jerk (155/105)|(115/75)
12-12-12
Burpees 


COOL DOWN
FOR RECOVERY*
2:00 Walking Rest
3:00 Slow P...

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