Thursday, February 26, 2015

2/20/15

Metcon
Mins. 1-5 9 Push Press 95/65
Mins. 6-10 7 Front squats 95/65
Mins. 11-15 5 Thrusters 115/85

2/19/15

Strength

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

2/17/15

Strength:
DB Bench Press 5x5 Heavy


Metcon;

10 Ploy Push Ups
16 DB Snatches
20 Pull Ups

2/16/15

Strength

5x5x4x4x3x3x2x2x1x1

Clean & Jerk


Metcon:
21,15,9

Wall Ball & Pull Ups

2/15/15

Strength
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

2/12/15

Metcon:
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

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

2/9/15

Dead Lift Form Practice

Metcon :
8 Dead Lift 315/250
15 K2E
8 HSPU
1 Min. Plank Hold
25 DU.

2/8/15

Thrusters & Pull Ups 135/95
21,15,9 Hill Run Between Rounds

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

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

2/4/15

Strength:
 Overhead Squats 5,5,4,4,3,3,2,2,1,1

Focus on form shoulders tight core .

2/3/15

6 Rds

6 Power Cleans
12 Box Jumps
6 Push Press
12 HSPU
6 KB Swings
12 Wall Balls

Wednesday, February 11, 2015

2/2/15

20 Min. E.M.O.M.

3 Dead Lifts 225
5 Pull Ups
3 DB Snatches

2/1/15

Strength:
Snatch Balance
Find 1 Rep. Max Power snatch






Metcon:


Tabata
Hang Cleans & Push Press

1/30/15

Strength
5x5 Incline Bench Press 85%

Metcon:
 5 Rds
10 HSPU
20 Pull Ups
30 Sit Ups

1/29/15

Ground To Over Head
15,000  His

12,000  Hers


30 Min. Time Cap. You Decide weight and reps.

1/28/15

Metcon:
25 Thrusters
25 Weighted Pull Ups
25 Bench Press (Bw)
25 Sumo High Pulls

1/26/15

Strength:
Back Squats 5x5 85% 1Rpm.

10 A.M.R.A.P.
 5 Clean Jerks
200 Meter Sprint

1/27/15

Metcon:
70 Burpees
60 Sit Ups
50 KB Swings
40 Pull Ups
30 HSPU