Wednesday, September 4, 2019

Overhead Squat (Build to a heavy double)

Metcon:

AMRAP 5 Minutes...
50 Double-Under Buy-In
Time remaining, AMRAP:
12 Overhead Squats 95/65#
4 Burpee Box Jump Overs 24/20"
Rest 5:00

AMRAP 5 Minutes...
50 Double-Under Buy-In
Time remaining, AMRAP:
8 Overhead Squats 115/85#
4 Burpee Box Jump Overs 24/20"
Rest 5:00

AMRAP 5 Minutes...
50 Double-Under Buy-In
Time remaining, AMRAP:
4 Overhead Squats 135/95#
4 Burpee Box Jump Overs 24/20"

Monday, September 2, 2019

Metcon:

AMRAP (with a Partner) in 20 minutes:


Buy In:
150 meter Partner Carry (each)
Then, in time remaining:
Partner A completes 1 round of:
15 American Kettlebell Swings (53/35 lb)
10 Burpees
5 Ground-to-Overheads (95/65 lb)
Partner B performs:
Max Wall Ball Shots (20/14 lb)
Partners rotate each round until team completes 150 Wall Balls
Then, in time remaining:
AMRAP of the 15/10/5 rep rounds above (one partner working at a time).

When Partner 1 completes 15/10/5 round, partners switch. Continue, switching after each round until 150 cumulative Wall Balls are completed by the team. Score is numbers of Rounds and Reps of the 15/10/5 completed for both partners combined.

Saturday, August 31, 2019

Metcon:

3 Rounds for Reps:

Part #1 – In a 10:00 Window:
Run 1 Mile
Time Remaining: Max Power Clean and Jerks
— Rest 3:00 —
Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining: Max Power Snatches
— Rest 3:00 —
Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining: Max Thrusters

Barbell Weight (95/65)

RX+: (135/95); (115/80); (95/65)

Tuesday, August 27, 2019

Alternating On the Minute x 10 Minutes:

Minute 1: 15/12 Calorie Row
Minute 2: 5-4-3-2-1 Deadlifts

Metcon:

For Time:
50 AbMat Sit Ups, 25 Cal Row, 10 Deadlifts
40 AbMat Sit Ups, 20 Cal Row, 8 Deadlifts
30 AbMat Sit Ups, 15 Cal Row, 6 Deadlifts
20 AbMat Sit Ups, 10 Cal Row, 4 Deadlifts
10 AbMat Sit Ups, 5 Calorie Row, 2 Deadlifts
Rx – 275/185

Friday, August 23, 2019

Deadlift (1 Set of 5 Reps at 70%; 3 Sets of 3 Reps at 73-76-80%)

Metcon:

For Time:
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
Rx - 225/155