Check out our FREE Blueprint to Thrive webinar here.
STRENGTH
1) Front Squat: 5-4-3-2-1+. Rest 2:00
2) Power Clean + Thrusters: 3 x 2 + 2 warming up for the Metcon. Rest 90s.
– this should be done at a FAST pace to prepare the lungs for the Metcon.
METCON
”Freshmen V2”
AMRAP 7:
7 Power Cleans (95,65)
7 Thrusters (95,65)
EXTRA CREDIT
Single Leg DB RDLs w. support: 4 x 6 ea. Rest 30s.
*Between sets complete 15 Standing Banded Ab Pulldowns
WOD: Front Squats, Power Cleans, Thrusters Read More »
Strength:Shoulder Press 5-5-5-5, using heaviest weight per set Rest 45 secs One Arm Dumbbell Row 4×10, using same weight per set Rest 45 secsMetcon:Complete as many rounds as possible in 15 mins of: 20 Hang Power Cleans, 95/65 lbs 20 Thrusters, 95/65 lbs 20 BurpeesThen:Single Arm Banded Push Downs 3×50. Rest as needed between sets.Dumbbell Hammer Curl 10-10-10. Use the heaviest weight you can for each set. Rest as needed between sets.
Shoulder Press, One Arm Row, Hang Power cleans, Thrusters, Burpees Read More »
Strength:Barbell Glute Bridge 5×5, :90 rest.-use same weight for all 5 sets- take 2-3 warm ups working up to “working” weight- Hold for 1 countMetcon Prep: Power Clean + Thruster 3 x 2+2, :60 Rest-building to Metcon weightMetcon:For Time:40 Power Cleans (115,75)30 Thrusters (115,75)9:00 Time CapExtra Credit:Banded Pallof Presses: 4x 8 each (heavy band) Rest :60
Glute Bridges, Power Cleans, Thrusters Read More »
Today is a special hero workout for a local officer that was killed in the line of duty this past summer. Officer Michael Chesna was an Army Veteran who served two tours of duty receiving a Purple Heart. He survived by his wife and two young children. Officer Chesna was 42 years old. Challenge yourself today with this workout remember those who keep us safe.
Sierra 209 was Officer Chesna’s call sign
7/15/18 End of Watch
Metcon:
“Chesna” Partner WOD:
30 AMRAP:
Buy In: 209 Double Unders (split however)
Then, Remaining AMRAP:
7 Power Snatch (135, 95)
15 Thrusters (135, 95)
18 Calorie Row
*One athlete completes a full round at a time.
For time:
100 Thrusters 135/95#
*Every minute, on the minute, do 5 burpees. With the remaining time, do as many Thrusters as you can. Workout is over when you have completed 100 Thrusters.
