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STRENGTH 1a) DB Bench Press w. a rotation: 5 x 8. Rest 30s.– neutral to pronated grip1b) Iso-dynamic KB Rows: 5 x 8 each. Rest 30s.METCON For time:40 KBS (53, 35)4 Rope Climbs30 KBS3 Rope Climbs20 KBS2 Rope Climbs10 KBS1 Rope ClimbRx+:(70, 53) (Legless Rope Climbs)18:00 CapEXTRA CREDITProne Rear Lateral Raise 21s: 3 x 7-7-7. Rest 60s.7 pronated grip + 7 neutral grip + 7 supinated grip
Bench Press, Rows, Kettlebell swings, Rope Climbs Read More »
STRENGTH Close Grip Bench Press: 5-4-3-2-1+. Rest 2:00METCON AMRAP 12:2 Rope Climbs20 Barbell Rows (95, 65)200 Meter RunEXTRA CREDIT Shoulder Circuit #2: 3 x 10-15 ea. Rest 60s
Bench Press, Running, Rope Climbs, Barbell Rows Read More »
STRENGTH (15:00 – 35:00)1a) Close Grip Bench Press: 4 x 5. Rest 45s.1b) Legless Rope Climb: 4 x 1-2. Rest 45s.Rx: (Rope Climb with legs)L2/L1: (Ground to standing x 2-3 reps per set)– Start at 60% set 1, 70% set 2, 80% for set 3, 85% set 4. This does not include additional warm-up sets prior to 60%.D) METCON (35:00 – 55:00)For time:9-15-21Hang Power Snatch (95, 65)T2B*400 Meter run after each set
bench press, rope climbs, hang power snatch, toes to bar, running Read More »
STRENGTH
1a) DB Bench Press, neutral grip: 4 x 8-10. Rest 30s.
1b) Weighted Wide Grip Pull-up: 4 x 2. Rest 30s.
– take 2-3 ”ramp-up sets” then perform 4 challenging sets for both 1a and build to a heavy 2 of 1b.
METCON
AMRAP 7:
Row 250 Meters
1 Rope Climb (Legless RX+)
10 KBS (53, 35)
Rest 60s
AMRAP 7:
Row 250 Meters
10 Hand Release Push-ups (HSPU=RX+)
10 Wall balls (20, 14)
EXTRA CREDIT
Banded Pull-apart: 4 x 50. Rest as needed.
– change grip every set i.e. supinated or pronated
– this should be 50 continuous reps without stopping.
DB Bench Press, Pull Ups, Row, Rope Climb, Kettlebell Swings Read More »
1) Bench Prss: 1RM. Rest 2:00
*In between sets complete 20 Banded Pull-aparts.
2) Metcon Warm-up:
2-3 Rounds of:
5 S20H
5 T2B
5 Burpees
Rest 60s
METCON
10 T2B
10 S20H (135, 95)
200 Meter Run
18:00 Cap
EXTRA CREDIT
Accumulate:
150-200 (total) Single Arm Banded Pushdowns
75-100 KB Curls
Bench Press, Toes to Bar, Shoulder to Overhead, Burpees Read More »
STRENGTH
1) DB Neutral Grip Bench Press: 5 x 10. Rest 90s.
2) Alt. DB Curls: 3 x 10 each. Rest 60s.
METCON
”Death by Burpees”
EMOM as long as possible:
Minute 1: 1 Burpee
Minute 2: 2 Burpees
Minutes 3: 3 Burpees
EXTRA CREDIT
OH Banded Triceps Extensions: 4 x 20-30. Rest 60s.
*Between sets complete 20 Russian Twists.(total)
Bench Press, Curls, & BURPEES!!! Read More »
Strength:
Superset:
1) Medium Grip Bench Press: 5×5, going up in weight. Rest :60.
2) Inverted Rows: 5×8-10. Rest :60.
Metcon:
AMREPS in 3:00 of:
3:00 of DB Renegade Rows (50s, 30s)
3:00 of Banded Pushdowns
3:00 of Barbell Curls (45, 35)
3:00 of Hang Muscle Cleans (45, 35)
3:00 Max 50 Ft. Trips of Front Rack Carry (53s, 35s)
Strength:
1) Back Squat with a pause: 3 x 5, 3 x 3, adding weight each set. Rest 2:00
– 1 ONE THOUSAND pause on each rep
2) Bench Press: 3 x 10, 3 x 5, adding weight each set. Rest 2:00
– Medium Grip
Metcon:
10:00 AMRAP:
100 ft. Farmers Carry AHAP
8 Barbell Romanian Deadlifts
12 Front Rack Reverse Lunges (6 each)
Paused Back Squat, Bench Press, Farmer Carry, RDLs, Reverse Lunge Read More »
Strength:
Close-Grip Bench Press: 1RM: work up to a new 1RM, then:
75% max set
Metcon:
10 rounds for time:
1 rope climb
200 ft. sprint
11:00 Cap
Bench Press, Rope Climbs & Sprints Read More »
Strength:
Bench Press (close grip) 3 x 8, :45 rest
Banded Pull Aparts: 3 x 25, :45 rest
Metcon:
5 Rounds NOT for Time:
2 Turkish Get Ups (53,35)
10 Pull Ups
20 Kettlebell Swings (53,35)
20:00 Cap
Accessory Work:
Abs with a plate Switch: 3 x :20, :20 rest
Bench Press, Turkish Get Ups, Pull Ups, Kettlebell Swings Read More »
