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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.
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STRENGTH Deadlift + Power Clean + Squat Clean Complex: 5 x 2 + 1 + 1 @85% of 2/25, every 90s.Then,8 Sumo Stance RDLs x every 90s x 4 sets.METCON Row, Bike, Prowler Push (90,50)4 x 30s on/60s off.EXTRA CREDIT 1a) Double Leg Banded Leg Curls: 3 x 50. No rest.1b) Banded Pull-Through: 3 x 25. No rest.*Use the same band for both
Deadlift, Power Clean, Squat Clean complex, Row, Bike, Prowler Push Read More »
STRENGTH
Deadlift + Power Clean + Squat Clean Complex: 8 x 2 + 1 + 1 @80% of Last Monday, every 90s.
Then,
1 Rep of Squat Clean adding weight until you miss.
METCON
EMOM 16:
MINUTE 1: 100 Ft. Heavy Farmer Carry
MINUTE 2: 20 BW Walking Lunges
MINUTE 3: 30s RKC Plank
MINUTE 4: 10 Burpees
EXTRA CREDIT
5 Minutes of Parasympathetic Breathing
Deadlift, Power Clean, Squat Clean, Farmer Carry, Lunges, Plank, Burpees Read More »
STRENGTH
1) Back Squat: 5RM. Rest 2:00
2) Touch n Go Deadlift: 3 x 3, building to Metcon weight. Rest 90s.
METCON
EMOM 10:
ODD Minutes: 10 Deadlifts (225, 155)
EVEN Minutes: 10 Bar Facing Burpees
Extra Credit:
Accumulate 100 Glute Bridges
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STRENGTH
1) Power Clean + Jerk: 5 x 2 @75-80% of Last Monday, every 60s.
2) Back Squat: 3 x 5 @80% of Last Monday for ALL sets. Rest 2:00
METCON
For time:
30-20-10
Wallballs (20, 14)
21-15-9
Deadlifts (225, 155)
Extra Credit:
KB March: AMRAP 5 max steps.
Power Clean & jerk, Back Squat, Deadlift, Wallball Read More »
Strength:
Touch & Go Deadlift: 6-8 sets working up to new 5RM. Rest 2-3:00.
Prep for Metcon!
2-3 Sets of:
3 Hang Squat Cleans
3 Burpee Box Jumps w. stepdown
Rest 60s between sets.
Metcon:
6:00 AMRAP x 2, with 3:00 Rest between AMRAPs:
5 Hand Squat Clean (95,65)
5 Burpee Box Jumps (24,20)
Accessory Work:
Accumulate AMREPs in 5:00 of:
Sumo Banded Pull Throughs
** :15 RKC Plank between each set
Deadlift, Hang Squat Cleans, Burpee Box Jumps Read More »
Strength
Wide Stance Box Squats: 8 x 3 @ 60% (of Monday’s 3RM), every :60
Metcon:
7:00 AMRAP:
3 Deadlifts (225,155)
3 box jumps (24,20)
6 Deadlifts
6 Box Jumps
9 deadlifts
9 box jumps
12 deadlifts
12 box jumps
Reps continue to increase by 3’s
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Strength:
Squat Clean: 8 x 2 @ 75% every :90
Touch & go Deadlfits: 4 x 3, rest :60
Metcon:
In 12:00:
50 wallballs (20,14)
40 lateral burpees over bar
30 deadlifts (275,185)
remaining time AMREPs of:
wallballs (20,14)
Squat Clean, deadlifts, wallballs, burpees Read More »
Strength:
10:00 EMOM x 2 reps @ 65% Deadlifts
Metcon:
For time:
15-10-5
Power Cleans (155, 105)
Front Squat (155, 105)
Deadlifts, Power Cleans, Front Squats Read More »
Strength:
10 EMOM: 2 Deadlifts @ 60% of Monday’s 1RM
Squat Cleans: 3×2, :60 Rest
Metcon:
8:00 AMRAP ascending reps of 2-4-6-8-10…..
Burpee Box Jumps (24,20)
Squat Cleans (135,95)
Accessory Work:
double banded leg curl x 100
Deadlifts, Squat Clean, Burpee Box Jumps Read More »
