1/18/2019

STRENGTH

1) DB Neutral Grip Bench Press: 5 x 10. Rest 90s.
2) Alt. DB Curls: 3 x 10 each. Rest 60s.

METCON

”Death by Burpees”
EMOM as long as possible:
Minute 1: 1 Burpee
Minute 2: 2 Burpees
Minutes 3: 3 Burpees
And so..
*Score = Last fully completed round

1/17/2019

STRENGTH

1) Power Clean + Jerk: 6 x 1.1 (10s) @70-75% of Monday, every 60s.
– Beginner: Work on technique with a light load for all sets.
2) Back Squat: 3 x 6 @75% of Monday for ALL sets. Rest 2:00
– Beginner: 3 x 8 @light weight.

METCON

6-8 Rounds of:
60 Yard Sledpull Powerwalk @heavy. Rest 60s.
OR
4 Rounds of:
25 Band Resisted KBS
15 OH KB Hollow Rocks (or Hollow Rocks)
10 Barbell Rows
15:00 Cap on all of this work. Nothing for time or score today.

1/16/2019

METCON

30 Minutes on the clock:
400m Run
400m Row
60s Light Front Rack Carry
60s Light Farmer Carry
*Alternate Option FOR Run/Row
2:00 of Bike or Ski Erg

1/15/2019

STRENGTH

1a) HSPU: 5 x 5-7. Rest 45s.
– Adv: Strict + Deficit
– Int: Strict OR Kipping
– Beg: Box Push-up x 5-8 per set.
1b) 1-Arm KB Rows w. rotation: 5 x 8 ea. Rest 45s

 METCON

”Man Maker”
For time:
30 Man Makers (50, 30)

L3: (45, 25)
L2: (35, 20)
L1: (30, 15)
15:00 Cap

1/14/2019

STRENGTH

1) Clean + Jerk: 1RM. Rest 2:00
– Any style permitted.
2) Back Squat: 1RM. Rest 2-3:00.
– Build to a 1RM in 8-10 sets.
– Sets of: 5,4,3,2,1,1,1…
3) Glute Ham Raises OR Barbell RDLs: 4 x 6-10. Rest 60s.

1/12/2019

METCON

AMRAP 25 in teams of 2:
150 Wallballs (20, 14)
100 Power Cleans (135, 95)
75 S20H (135, 95)
50 C2B Pull-ups

L3: (115, 75) (Pull-ups)
L2: (14, 10) (95, 65) (Band Assisted Pull-ups)
L1: (10, 8) (75, 55) (Ring Rows)

1/11/2019

METCON

EMOM 25:
MINUTE 1: 40s of Asymmetrical OH Carry (53s, 35s)
*1 KB OH/1 KB in Front Rack
MINUTE 2: 10/8 Strict Ring Pull-ups
*Alt. Grips every set
MINUTE 3: 12/8 Ring or Bar Dips
MINUTE 4: 15 SDHP (95, 65)
MINUTE 5: 10 Front Rack Reverse Lunges (95, 65) (total)

1/10/2019

STRENGTH

1) Paused Front Squat: 5 x 2 @85%, every 90s.
– 1 Second Pause on each rep
– Take 4 sets to build to 85% before starting the clock

 METCON

”Open WOD 13.4”
AMRAP 7 of ascending reps:
3 Clean + Jerk (135, 95)
3 T2B
6 Clean + Jerk
6 T2B

L3: (115, 75)
L2: (96, 65) (Knee Lifts)
L1: (75, 55) (Abmat Sit-ups)
*Beginner: Sub DB Thrusters for Clean + Jerks
*Score = Total Reps

1/9/2019

STRENGTH

Gymnastics Static Holds x 30-60s each
– L-Sit
– Hollow Hold
– Ring Support
– Chest Facing Wall Handstand
*Choose 2 of the 4

 METCON

5 Rounds 30s work/30s rest:
1a) Wallballs (20, 14)
1b) Box Jumps w. step down (24, 20)
1c) Double Unders
1d) Russian Twists w. a plate (25, 15)
1e) Burpees

*Score = Total Wallballs + Burpees
L2: (14, 10) (20, 15) (15, 10)
L1: (10, 8) (20, 15 Step-ups) (10, BW)