Metcon
Mins. 1-5 9 Push Press 95/65
Mins. 6-10 7 Front squats 95/65
Mins. 11-15 5 Thrusters 115/85
Thursday, February 26, 2015
2/19/15
Strength
15 Min. Find Dead Lift max.
Metcon
5 x 3 Min. AMRAP
3 power clean
6 push ups
9 squats
15 Min. Find Dead Lift max.
Metcon
5 x 3 Min. AMRAP
3 power clean
6 push ups
9 squats
2/18/15
Metcon
400 Meter Run
50 Box Jumps
50 KB Swings
50 Push Ups
50 Sit Ups
50 KB Swings
50 Body Row
50 KB Swings
50 Dips
400 Meter Run
50 Box Jumps
50 KB Swings
50 Push Ups
50 Sit Ups
50 KB Swings
50 Body Row
50 KB Swings
50 Dips
2/15/15
Strength
5x5 Over Head Squat 85% 1 Rpm.
10 min. Snatch Balance
Metcon
4 Rds.
20 Sumo High Pulls
20 Dips
5x5 Over Head Squat 85% 1 Rpm.
10 min. Snatch Balance
Metcon
4 Rds.
20 Sumo High Pulls
20 Dips
Sunday, February 22, 2015
2/13/15
Strength:
5x5 Squat Cleans 85% 1 Rpm
Metcon:
8 Min Max Rds.
10 Back Squats 225/155
50 Meter Farmers Carry 75 DB
5x5 Squat Cleans 85% 1 Rpm
Metcon:
8 Min Max Rds.
10 Back Squats 225/155
50 Meter Farmers Carry 75 DB
2/12/15
Metcon:
EMOM 95/65 5 Rds
4 Burpees Before each Movement
10 Deads
10 Front Squats
10 Back Squats
10 Lunges
EMOM 95/65 5 Rds
4 Burpees Before each Movement
10 Deads
10 Front Squats
10 Back Squats
10 Lunges
2/11/15
Strength
5x5 Clean an Jerk 85% 1 Rpm
Metcon:
7 Min. Max Rds.
2 Power Cleans 90% 1 Rpm
3 Weighted Pull Ups
5 Box Jumps
5x5 Clean an Jerk 85% 1 Rpm
Metcon:
7 Min. Max Rds.
2 Power Cleans 90% 1 Rpm
3 Weighted Pull Ups
5 Box Jumps
2/10/15
Metcon:
400 Meter Run
100 Goblet Squats
Hill Run
100 Push ups
200 Meter Run
100 Sit ups
2 Min. Plank Hold
100 Burpees
400 Meter Run
100 Goblet Squats
Hill Run
100 Push ups
200 Meter Run
100 Sit ups
2 Min. Plank Hold
100 Burpees
2/6/15
Strength
5 Sets 3 Heavy Bench
Metcon:
Ground to Over Head & Burpees
135/95
10,9,8,7,6,5,4,3,2,1
5 Sets 3 Heavy Bench
Metcon:
Ground to Over Head & Burpees
135/95
10,9,8,7,6,5,4,3,2,1
2/5/15
4 Min. AMRAP
4 Push Ups
4 Sit Ups
1 Min Rest
4 wall balls
4 lunges
1 Min Rest
4 Curls
4 Push Press
1 Min Rest
4 Squats
4 Kb Swings
4 Push Ups
4 Sit Ups
1 Min Rest
4 wall balls
4 lunges
1 Min Rest
4 Curls
4 Push Press
1 Min Rest
4 Squats
4 Kb Swings
Wednesday, February 11, 2015
2/1/15
Strength:
Snatch Balance
Find 1 Rep. Max Power snatch
Metcon:
Tabata
Hang Cleans & Push Press
Snatch Balance
Find 1 Rep. Max Power snatch
Metcon:
Tabata
Hang Cleans & Push Press
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