1/8/2019

STRENGTH

1a) Close Grip Floor Press: 5 x 5, adding weight each set. Rest 45s.
1b) Close Grip Chin-ups: 5 x 5. Rest 45s.
Adv: Add weight
Int: BW
Beg: Partner Assisted

METCON

For time:
100 Hand Release Push-ups
100 DB Renegade Rows (total) (50s, 30s)
100 DB Single Arm Push Press (50s, 30s) (total) (Neutral Grip)
100 Abmat Sit-ups

Rx+:(50 Strict HSPU for HR Push-ups)
L3: (40s, 20s)
L2: (75 Box Push-ups) (30s, 20s) (75 Abmat Sit-ups)
L1: (50 Box Push-ups) (20s, 10s) (50 Abmat Sit-ups)
18:00 Time Cap

1/7/2019

STRENGTH

1) Power Snatch + Overhead Squat: Build to a challenge set of 1 Power Snatch + 3 Overhead Squats. Rest 2:00
– Beginner: Work on technique with light loads.

METCON

”The Departed”
In a 5 Minute Window:
500 Meter Row
With the remaining time AMRAP:
Squat Snatches (115, 75)

Rx+:(135, 95)
L3: (95, 65)
L2: (Power Snatch + OHS) (75, 55)
L1: (75, 55 Thrusters)
*Score = total squat snatches

1/5/2019

METCON

”Clean Balls”
For time with a partner:
40 Power Cleans (115, 75)
100 Wallballs (20, 14)
30 Power Cleans (155, 105)
75 Wallballs
20 Power Cleans (185, 125)
50 Wallballs
10 Power Cleans (205, 135)
25 Wallballs

Rx+:(Final weights are 225/145) (30, 20)
L3: (95, 65) (135, 95) (155, 105) (185, 125)
L2: (75, 55) (115, 75) (135, 95) (155, 105) (14, 10)
L1: (Same weights as Rx, but perform Clean Grip Deadlifts) (Light Medball)
30:00 Time Cap

1/4/2019

STRENGTH

1) Shoulder Press: 1RM. Rest 2:00
– build to a 1-Rep max over the course of 6-7 sets.
– Beginner: 5 x 5, adding light weight per set. Rest 2:00

METCON

”Open WOD 12.3”
AMRAP 18:
15 Box Jumps (24, 20)
12 Push Press (115, 75)
9 T2B

L3: (95, 65)
L2: (20, 15) (75, 55) (Knee Lifts)
L1: (20, 15 16 Step-ups, alt.) (Light DB Push Press) (Abmat Sit-ups)

1/3/2019

STRENGTH

1) Paused Front Squat: 5 x 3 @80%, every 90s.
– 1 Second Pause on each rep
– Take 4 sets to build to 80% before starting the clock

METCON

Every 4:00 x 5 Sets:
30s Assault Bike Sprint
20 Air Squats
10 KBS (70, 53)

Rx+:(Alt. Pistols, total) (88, 70)
L3: (53, 35)
L2: (45, 30)
L1: (20s AB) (12 Air Squats) (35, 25 Russian Swings)

1/2/2019

METCON

1) 5 Rounds of:
60 yard Sledpull Powerwalk @heavy. Rest 60s.
Then,
Rest 60s before proceeding to #2
2) 5 Rounds of:
Farmer Carry x 60 yards. Rest 60s.
Then,
Rest 60s before proceeding to #3
3) 5 Rounds of:
200 Meter Shuttle Sprint. Rest 60s.
50 Meters out, 50 meters back x 2 @80% (not a full sprint).

*Alternate Workout Option
AMRAP 25 with a partner:
Run 200 Meters (or 200m row, 40s bike or ski erg)
*One athlete completes a full set at a time.

12/31/2018

METCON

”2018” w/ a partner
With a running clock:
0:00-8:00
Max Thruster from a Rack.
*Total load from both athletes
10:00-35:00 AMRAP of:
Row 2018 Meters
100 Thrusters (95, 65)
100 Pull-ups

Rx+:(115, 75) (C2B Pull-ups)
L3: (75, 55)
L2: (65, 45) (Band Assisted Pull-ups)
L1: (55, 35) (Ring Rows)

12/29/2018

METCON

5 Rounds with a partner:
60s of Max Rep Wallballs (20, 14)
60s of Max Rep KBS (53, 35)
60s of Max Reps Curtis P’s (95, 65)
60s of Max Calories Rower or Bike or Ski Erg
60s of Rest

L3: (75, 55)
L2: (14, 10) (35, 25) (65, 45)
L1: (10, 8) (35, 25 Rus. Swing) (55, 35)

12/28/2018

STRENGTH

Max Burpees in 60s
Then,
10 Minutes of ”GOAT” work on 1 Gymnastics Movement of the athlete’s choice

METCON

EMOM 20:
Minute 1: Burpees: 50% of Max Set for all rounds
Minute 2: 100 Ft. each Single Arm Front Rack Carry (53, 35)
Minute 3: 10/6 Strict Chin-ups
Minute 4: 15 SDHP (95, 65)

Rx+: (Ring Pull-ups x 12/8 in place of strict chin-ups)
L3: (75, 55)
L2: (65, 45) (Band Assisted Chin-ups)
L1: (55, 35) (15 Double DB Bent-over Rows in place of Strict Chin-ups)

12/27/2018

 STRENGTH

1) Paused Front Squat: 6 x 3 @75%, every 90s.
– 1 Second Pause on each rep
– Take 4 sets to build to 75% before starting the clock

METCON

”Open WOD 14.1”
AMRAP 10:
30 Double Unders
15 Power Snatch (75, 55)
*Scaled (45, 35) (Single Unders)

Rx+
”Open WOD 16.3”
AMRAP 7:
3 Bar Muscle-ups
10 Power Snatch (75, 55)