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STRENGTH 1) Back Squat w. 1 count pause: 3/5 x 3 @80%, every 90s.2) Touch n Go Deadlift: Build to Metcon weight in 3 x 3. Rest 60s.METCON ”Batwings”For time:30 Calorie Bike30 Deadlifts (225, 155)30 Lateral Burpees9:00 CapEXTRA CREDIT Double Leg Banded Leg Curls Tabata:8 x 20s work/10s rest.
Back Squat pause, Assault Bike, Deadlifts, Burpees Read More »
1) Push Jerk: 5 x 3 @75-80% of 3/29, every 90s.– reset on each rep.2) Metcon Warm-up– Strict C2B + Step-upsMETCON 4 Rounds of:8/5 Strict C2B Pull-ups20 single KB Alt. Step-ups (24,16) (20”, 15”) (Total Reps)15 burpeesRest 1:125:00 Time CapEXTRA CREDIT Banded Back Complex:50 Pulldowns50 Banded Facepull-aparts50 Banded pull-aparts (supinated grip)*Goal to do all 150 reps with minimal rest
Push Jerk, Pull Ups, Step Ups, Burpees Read More »
STRENGTH Deadlift: 2-2-1-1-1-1. Rest 90s-2:00.– The goal is to build to desired weight for Metcon– Warm-up T2B between sets.METCON”Marston”AMRAP 20:1 Deadlift (405, 225)10 Bar Facing Burpees15 T2BEXTRA CREDITBanded Leg Curl x 100-150 reps each leg.
Deadlifts, Burpees, Toes to Bar Read More »
STRENGTH
1) Wide Stance Box Squat: 3RM. Rest 2:00
– 15” Box
2) Metcon Prep: Power Clean + Front Squat: Build to desired metcon weight performing sets of 1 + 1. Rest 60s.
METCON
“Gameday”
For total time:
30 Front Squats (155, 105)
30 Lateral Burpees over the bar
Rest 7:00
30 Power Cleans (155, 105)
30 Lateral Burpees over the bar
EXTRA CREDIT
Banded Pull-Throughs: 4 x 25. Rest as needed.
– Sets 1+2: Medium Stance
– Sets 3+4: Ultra Wide Stance
– squeeze glutes hard on each repetition
Box Squat, front squat, power clean, burpees Read More »
Speed Push Press 6 x 3 @80% of last Friday, every 90s.
– Beginner: 5 x 5. Rest 90s.
METCON
EMOM 20:
Minute 1: 15 Push Press (95,65)
Minute 2: 30 Double Unders
Minute 3: 15 Bent-over Rows (95,65)
Minute 4: 15 Burpees
EXTRA CREDIT
1a) Banded Hammer Curls: 3 x 15. No rest.
1b) Elbow out Tricep Extensions: 3 x 15. No rest.
Push Press, Double Unders, Burpees, Rows 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 »
Skill:
Gymnastics Skill Work:
Choose 2 static holds and work on holding for :30-:60 each:
L Sit
Ring Support
Chest Facing Wall Stand
Hollow Holds
Metcon:
Tabata 5 rounds of :30 work/:30 rest of:
wallballs (20,14)
Box jumps (24,20)
Double Unders
Russian Twists with plate (25,15)
Burpees
Gymnastics Skill Work & wallballs, box jumps, double unders, russian twists, burpees Read More »
Strength: Superset:
1) Floor Press Medium Grip: 5×5, :45 rest
2) Wide Grip Pull Ups: 5×5, :45 rest
Metcon:
4 Rounds for Time:
15 Power Snatch (75,55)
15 burpees over bar
9:00 Time Cap
Floor Press, Pull Ups, Power Snatch, Burpees Read More »
STRENGTH
Max Burpees in 60s
Then,
10 Minutes of ”GOAT” work on 1 Gymnastics Movement of the athlete’s choice
METCON
EMOM 20:
Minute 1: Burpees: 50% of Max Set for all rounds
Minute 2: 100 Ft. each Single Arm Front Rack Carry (53, 35)
Minute 3: 10/6 Strict Chin-ups
Minute 4: 15 SDHP (95, 65)
GOAT work & Burpees, Front Rack Carry, Sumo Deadlift High Pull, Chin Ups Read More »
