Tuesday, July 9, 2019

Barbell Complex (Work to a Heavy Complex)

5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Shoulder to Overhead
*Must Be Unbroken*

Metcon:

4 Rounds:
15 Handstand Push Ups
20 KB Swings (53/35)
25 Box Jumps

Core

5 Rounds:
10 Hollow Rocks
10 V- Ups
10 Supermans
10 Second Hollow Rock Hold
-1 MINUTE REST-

Friday, July 5, 2019

Metcon:

Every 3 Minutes for 12 Minutes:
Run 200 M
Max Toes to Bars in Remainder of Time

Metcon:

10 Minute AMRAP:
1 Power Clean/ 2 Box Jumps (135/95 & 24/20)
2 Power Clean/ 4 Box Jumps
3 Power Clean/ 6 Box Jumps
4 Power Clean/ 8 Box Jumps
Etc...
Rx+ = 155/105 & 30/24

Core:

50 Weighted Situps
50 Russian Twists
50 Mountain Climbers
50 V Ups or Tuck Ups

Thursday, July 4, 2019

30 Min AMRAP:
2 Man Teams:
17 Deadlifts (155/95)
76 Push Ups
17 Pull Ups
76 Box Jumps
17 Shoulder to Over Head (155/95)
76 Calorie Row
17 Wall Balls (20/14)
76 Double Unders
17 Power Cleans (155/95)
76 KB Swings (70/53)

Both people do 17 reps of each exercise; between 2 people you complete 76 reps combined.

Thursday, June 27, 2019

Back Squat (1 Set x 10 Reps @ 95/65)

1 Minute Rest

Back Squat (1 Set x 20 Reps @ 135/95)

2 Minute Rest

Back Squat (1 Set x 30 Reps @ 185/125)

Metcon:

Run 800m
20 KB Swings (53/35)
20 Deadlifts (135/95)
Run 400m
10 KB Swings (53/35)
10 Deadlifts (135/95)
Run 400m
20 KB Swings (53/35)
20 Deadlifts (135/95)
Run 800m

(RX+ : KB @ 70/53, Deadlift @ 225/155)