Results For Category: "Metabolic Conditioning"

Skill Practice:
Rope Climbing

Workout:
18 AMRAP:
60 Double Unders
40 Sit Ups /20 GHD
20 Ground to Overhead
5 Rope Climbs

Strength:

Back Squat
1×5 65%
1×5 75%
1×5 85%*
*All based off of 90% of 1 Rep Heavy Back Squat

Workout:
16 AMRAP:
50 Air Squats
400 M Run
25 Burpees to Target 6″
200 M Run

Workout:

12:00 on the clock:
Run 800 M
40 Hand Release Push Up
6 Rope Climbs
Max Toes to Bar with remaining time.

Rest 2:00

6:00 on the clock:
run 400 M
20 Hand Release Push Ups
3 Rope Climbs
Max Toes to Bar with Remaining Time

Strength:

Week 2 of Deadlift Cycle
1×5 @ 65% of 90% of most recent 1 Rep Max
1×5 @ 75%
1×5 @ 85%

Workout:

For Time:
27-21-18 
Box Jump
18-15-9
Handstand Push Up
9-6-3
Deadlifts

Strength:

Bench Press
3×5 65%, 75%, 85% 
Based off your 90% of 1 Rep Heavy Bench Press 
from last Week

Workout:

AMRAP Repeats 4 sets of 3:00:

12 Up Downs
10 Ground to Overheads
8 Pull Ups
:30 Rest Between AMRAPs.  Pick up where you left off. 

Finisher:

6 Sets of :20 work/:10 rest:
Alternating V-Ups
Tuck Holds

Strength:

Every 1:30 x 7 sets of:
2 Power Clean + 1 Jerk

*Build up to a Moderate-Heavy weight.

Workout:

For Time:
2:00 Work / 1:00 Rest of:
12/10 Calories on Bike
Max Clean & Jerk with time remaining, 
Until 40 reps are completed.

rx: (185/135)(135,95)

Extra Credit Murph Prep:

Conditioning:
3 sets of: 800 M Run
2:00 Rest between sets

Strength:
For Quality:
50 Pull Ups
100 Push Ups
150 Air Squats

Workout:

For Time:
24-21-18-15-12-9-6
Calorie Row
Kettlebell Swings (24/16)(16/12)

Finisher:

3 SETS FOR QUALITY
1:00 Plank Rotations
:30 Rest
1:00 Alternating Sit Thru 
Rest 1:00 between sets

Skill:

3 Sets For Quality:
:45 Bike (moderate) Increases each set
5-8 Strict Tempo Pull Ups (111)
:45 Hollow/Tuck Hold
:60 Walking Rest B/T sets

Workout:

For Time:
21-15-9:
Cal. Bike
Pull Ups

Rest :90

50 Back Rack Lunges (135/95)

Rest :90

9-15-21:
Cal Bike
Box Jump Over

Workout:

10 Min EMOM :
Min 1: AMRAPs of 4 Alternating Sit-Thrus + 4 Air Squats
Min 2: Moderate Pace Row, Bike, Jog

Rest 3:00

10 EMOM:
Min 1: AMRAP of 4 Russian Twists + 4 Up Down
Min 2: Moderate Row, Bike, Jog

Workout:

20:00 EMOM:
Min 1: 50  Double Unders
Min 2: 15 Toes to Bar
Min 3: Max DB Renegade Rows (50/35)
Min 4: Rest

Post Workout Strength:

3 Sets for Quality:
12-15 Incline DB Bench Press (Heavy)
Immediately Into:
1:30 Push Up Plank
Rest: :90