Search

MONDAY 12092019

 

Strict Press

4 sets:

3 strict press + 3 push press

 

Metcon (Time)

15 min Cap

2000m Row

Every 2:00 5 Devil Presses 50/35

*Workout starts with 5 Devil presses

 

 

TUESDAY 12102019

 

Accessory Work

5 sets

1:00 Bike Conversational pace

7 Strict toes to bar or knee raise as high as possible

7 Ring push ups or deficit push ups w/ 45# plate

20 Russian twists

 

Metcon (AMRAP - Reps)

10-8-6-4-2

Hang Power Clean 95/65 (Rx+ 135/95)

Bar facing burpees

Front Squats

 

 

WEDNESDAY 12112019

 

Deadlift

3 sets of: 10 reps at 60% of 1rm w/double overhand)

Rest 2:00

 

Accessory Work

3 sets

12 Bulgarian split squat

12 Side plank raises per side (elevate feet for a challenge)

rest 1:00

 

Strength

4 sets

10 Double KB or DB Front rack lunges AHAP

:30 Rest

8 GHD Hip extensions @ 2113

1:00 Rest

 

 

THURSDAY 12122019

 

Metcon (AMRAP - Rounds)

15 min EMOM

Min 1 - 6 Bench press @ 60% of 1RM

Min 2- 12 burpees no jump

Min 3 - :45 Handstand hold (25 ft HSW)

 

Strength

4 sets

6 Weighted strict pull up

Rest :30

:20 all out row sprint

rest 2:00

 

 

FRIDAY 12132019

 

Strength

4 sets:

4-6 per arm Seated Arnold press

12-10-8-6 Pendlay row

rest 2:00

 

Metcon (Time)

For time:

15/12 Cal row

15 Box jumps

15 Power snatch 75/55 (Rx+ 95/75)

15/12 cal row

10 Box jumps

10 Power snatch 95/65 (Rx+ 115/85 )

15/12 Cal row

5 Box jumps

5 Power snatch 115/75 (Rx+ 135/ 95)

 

 

SATURDAY 12142019

 

Partner WOD (AMRAP - Rounds and Reps)

30 min AMRAP

200 Double unders

50 Overhead squats 95/65

50 Pull ups

1 mile run

 

Split reps any way.

1 mile = 10 reps

800m = 5 reps

*If you can't finish the run at the end, it doesn't count.

 

 

SUNDAY 12152019

 

Gymnastics

12 min EMOM

Min 1 - :30 Max ring dips

Min 2 - :20 Chin over bar hold or ring row hold

 

Metcon (AMRAP - Rounds)

20 min AMRAP

5 Back squats @ Body weight

10 Push ups

200m Run

MONDAY 12022019

 

Strict Press (Build a heavy set of 5)

5 @ 40%

3 @ 50%

3 @ 60%

5 @ 65%

5 @ 75%

5 @ 85% +

 

Metcon (Time)

50 KB swing 53/ 35

50 air squats

50 KB deadlift 53/35

Right into...

 

Metcon (Calories)

2 min Max cal bike

 

 

TUESDAY 12032019

 

Accessory Work

Pressing Movement 12 min EMOM

Min 1 - 6 per arm KB clean + Press (light to moderate weight) https://youtu.be/sAtZ4yAsQnI

Min 2 - 8 per leg Single leg KB romanian deadlift

Min 3 - 14 GHDs or 10 Candle sticks https://youtu.be/A6u0hi087v0

 

Metcon (AMRAP - Rounds and Reps)

25 min AMRAP

1000m row

30 Burpees

800m run

30 Box jumps w/ step down

 

 

WEDNESDAY 12042019

 

Deadlift

5 RM

5 @ 40%

5 @ 50%

3 @ 60%

5 @ 65%

5 @ 75%

5 @ 85%+

 

Rx: Metcon (Time)

50 alternating DB lunges 50/35

50 alternating DB snatch 50/35

 

Rx+: Metcon (Time)

50 alternating single KB lunges 40/25

50 Double KB hang snatch 40/25

 

Right into...

Metcon (Distance)

2 min max distance row

 

 

THURSDAY 12052019

 

Interval Gymnastics Metcon

Metcon (3 Rounds for reps)

3 sets of:

1 min max reps wall ball 20/14 (this should be unbroken)

Rest 1 min

1 min max reps Pull ups (c2b pull ups)

Rest 1 min

 

Metcon (Time)

3 Rounds for time

15 handstand push ups (Scale: hand release clap behind back)

30 Alternating DB snatches (50/35)

90 Double Unders

 

Finisher

5:00 Assault bike interval (no rest)

:10 sprint + :50 spin

:20 sprint + :40 spin

:30 sprint + :30 spin

:40 sprint + :20 spin

:50 sprint + :10 spin

 

 

FRIDAY 12062019

 

Accessory Work

4 sets

12 Alternating step back lunges in front rack from the rack 115/95

Rest :30

6 Heavy KB romanian deadlifts

rest 1:00

 

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Pull ups/ c2b pull ups

Push ups

Sit ups

 

 

SATURDAY 12072019

 

Partner WOD

Metcon (Time)

Cash-in 30 burpees (Alternating)

3000m row

150 box jumps

150 WBS

Cash-out 30 burpees (Alternating)

 

 

SUNDAY 12082019

 

Metcon (4 Rounds for calories)

4 sets of:

1 min max cal row

Rest 1:00 before snatch

 

Metcon (4 Rounds for weight)

1 heavy hang squat snatch

Rest 2:00 after snatch

 

Metcon (Time)

3 rounds for time

100m KB farmer carry (70/53)

12 Burpees

25 Air squats

400m run

 

MONDAY 11252019

Squat Snatch 1 RM

 

Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

Scale: Metcon (Time) MOVE FAST 21-15-9 Thrusters (Appropriate weight to do unbroken sets) Banded pull ups/ ring rows

 

Finisher 3 sets 400m run (500m row/ 1200m bike) Rest 1:1

 

 

TUESDAY 11262019

Gymnastics 5 sets: 1 min ON/ 1 min OFF - Handstand walk (Partner up for spotting) - Scaled: 3 wall walks + 12 GHD (Ab mat sit ups)

 

Partner WOD Metcon (Distance) 6:00 AMRAP

Sled push for meters 225/180

Rest 2:00 after AMRAP

 

Metcon (AMRAP - Reps) 6:00 AMRAP

100ft Farmer Carry double KB (70/53) + Ground to overhead with plate (45/35) Partner 1 will Walk 100ft with KBs while partner 2 performs as many GTOH with plate, then switch. Teams will count accumulated GTOH reps in 6:00. Rest 2:00 after AMRAP

 

Metcon (Calories) 6:00 AMRAP

12 Weighted single DB box step ups + Rowing for calories (50/35)

 

WEDNESDAY 11272019

Strict Press 1 RM

 

Metcon (Time) 400m Run into.. 3 rounds for time: 15 Shoulder to overhead (75/55) (Rx+ 115/85) 15 lateral burpees over bar 15 box jump over 24/20 (Scaled: Step Overs) into... 400m Run

 

 

THURSDAY 11282019

Accessory Work 12 min EMOM (:30 ON/ :30 REST) Min 1: Gluteham raises (Scale DB RDLs) Min 2: Double KB row Min 3: Squat jumps

 

Metcon (Time) Partner Work (20 min Cap) 60 Assault bike calories (15 cals at a time)

*Partner holds empty barbell over head

Then... 120 Ab mat sit ups 60 Burpees

Then... 60 Cal row (15 at a time) Partner holds plank

 

 

FRIDAY 11292019

Power Clean 1 RM

Metcon (AMRAP - Reps) 12 min AMRAP 35 double unders 10 Toes to bar 15 Deadlift @ 65% of recent 1 RM

 

 

SATURDAY 11302019

Teams of 3

Rx: Metcon (Time) For time (25 min Cap) 50 Pull ups * 25 Handstand Push ups ** 50 Hang power clean (115/95) 50 Pull ups * 25 HSPU ** 50 Front squats (115/95) 50 Pull ups * 25 HSPU ** 50 Shoulder To Overhead (115/95) * 1 person hanging from rig ** 1 person holding handstand

Scale: Metcon (Time) For time (25 min Cap) 50 Pull ups * 25 Hand release push ups ** 50 Hang power clean (95/65) 50 Pull ups * 25 Hand release push ups ** 50 Front squats (95/65) 50 Pull ups * 25 Hand release push ups ** 50 Shoulder To Overhead (95/ 65) * 1 person hanging from rig ** 1 person holding plank from hands

 

 

SUNDAY 12012019

Skill Work E3MOM x 5 1 rope climb 5 power snatch @ 65% 7 hspu

Metcon (Distance) 10:00 max distance row