November 30, 2019

STRENGTH 

FRONT SQUAT

5-3-1-5-3-1

METCON

PARTNER WORKOUT
IN TEAMS OF 2...

FOR TIME
2000m Row
150 Pull-Ups
150 Sit-ups
150 Box Jumps (24/20)
2000m Row

*Partner 1 works while Partner 2 rests. Complete the workout in order. On the row, partners must alternate every 200m. All other mo...

November 27, 2019

STRENGTH


5-5-5-5*
Deadlift

*Build up to and past your workout weight.

METCON


EMOM x 15 MINUTES
MIN 1 - 15 Box Jump Overs 24/20
MIN 2 - 5 Deadlifts (AHAP)
MIN 3 - 15/12 Cal Row


FINISHER
2 SETS
10 Scap Push-Ups
5/5 Single Arm DB Bent Over Row
10/10 Single Leg RDL 

November 26, 2019

STRENGTH


5-5-5*
Push Press

*Set 1 - 65% x 5
Set 2 - 75% x 5
Set 3 - 85% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5.

METCON 


FOR TIME*
30-20-10
Wall Balls #30/20  or #20/14
Handstand Push-Up or DB Push Press (45/30)|(30/15)

*10 Toe 2 Bar afte...

November 25, 2019

STRENGTH 


3 Sets:
6 Single Kettlebell Lateral Box Step-ups (Each Side)
:20 Second Hollow Hold
200' Single Kettlebell Farmers Carry (change at 100')

Then...

11 min to...
Build to Heavy Set of 5 Back Squats


METCON 


AMRAP 9:
35 Double Unders
25 Air Squats
15 Kettlebell Swings (55/35)


...

November 23, 2019

STRENGTH


5-5-5-5-5
Strict Press

-Rest 1:30 b/t Sets-

METCON


FOR TIME
30 Strict Press (45/35)

into...

10 ROUNDS
10 Kettlebell Swing (53/35)
7 Push-ups 



FINISHER
3 SETS
20 Heel Taps Over KB
20 Hollow Rocks

-Rest as Needed b/t Sets- 

November 22, 2019

STRENGTH


7-7-7-7
Front Squat

-Rest 2:00 b/t sets 

METCON


FOR TIME
22-16-12-8-8-12-16-22
Slam Ball (30/20)|(20/15)
Box Step Ups w/ Slam Ball

Time Cap : 20 min


PARTNER STRENGTH FINISHER
ALTERNATING TABATAS*
T1 - DB Bicep Curls
T2 - DB Skull Crushers

*8 Sets Each. Alternating Movements...

November 21, 2019

STRENGTH


5-5-3-3-2
Bench Press*

*Increase weight each Set.

METCON

4 rounds 

200m run

15 Push Ups 

200m run

15 Sumo Deadlift Hight Pull 95/65

FINISHER

ALTERNATING TABATA
8 ROUNDS, :20 ON / :10 OFF
MOVT 1 - Plate Russian Twists
MOVT 2 - Plate Gun Hold 

November 20, 2019

STRENGTH 


EVERY 1:30 FOR 7 SETS
1 High Hang Power Clean
+
2 Pausing Hang Power Clean*
+
2 Front Squats

*Pause for :02 above the knee then continue the lift.

METCON

6 rounds 

12 Deadlifts (#225/125 #185/105)
9 T2B/K2E
6 Burpees Over Bar 

Time Cap:16Min

November 19, 2019

STRENGTH


EMOM X 8 min

3 Strict Press + 2 Push Press

Start at 60% of SP 

Add weight every other minute 

METCON

19 min AMRAP

10 Alt DB Snatch #50/35

84 Air Squats

35 Double Unders

If double unders/ **singles are not done unbroken 

11 push up penalty after all double unders are comp...

November 18, 2019

STRENGTH


EMOM x 8 MINUTES
MIN 1 - 10 Strict Pull-ups 
MIN 2 - 15 DB Floor Press

METCON


"CARDIO HEAVEN"

FOR TIME

Buy In:
50 Plate Ground to OH (45/35)
 

2 rounds 

500m Row
400m Run
50 OH Plate Lunges (20/20 any type)

Buy Out:
50 Plate Ground to OH

-20:00 Time Cap- 

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