180123

Warm-Up

0:00-20:00
1) General Prep
2rds:
1min jump rope
1min stretch
2) Mobilization
– rig banded squat
3) Warm-Up
3rds: (EB)
5 snatch DL
5 tall snatch
5 OH squat
5 reverse lunges ea leg

180123 – Weightlifting

Power Snatch
4 rounds
AMRAP in 90sec @ 65-80% (singles)
*after last rep, 50ft back rack walking lunge*
**rest 2:30**

180123 – Metcon

For time:
30 cal row
30 C2B
20 cal row
20 STRICT HSPU
10 cal row
10 MU
*10min cap*

180123 – Accessory

4rds:
1a) ISO chin-up hold x ME
1b) AMRAP EB curl x :30sec
– rest :30sec –
1c) AMRAP close grip push-ups x :30sec

Cool Down

2-3min airdyne
foam roll
stretch

180122

 
 
Warm-Up

0:00-20:00
1) General Prep
2rds:
1min bike/row
1min stretch
2) Mobilization
– couch stretch
– glute stretch
3) Warm-up
1min row/bike
50 air squats
30 KB sings
50 abmat situps

180122 – Weightlifting

Back Squat

E2M @ 90% x 5 x 5

 

180122 – Metcon

AMRAP in 12min:

5 DL (275/185)
10 box jumps (24/20)
15 wall ball (20/14

 

180122 – Accessory

 – Aerobic Capacity –

3rds:
800m run
work/rest 2:

Cool Down

2-3min bike/row
Full body foam roll

180115

Monday WOD – 

 “The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.” – Dr. Martin Luther King Jr. 

 

Warm-Up

0:00-20:00
1) General Prep
4min total
:30sec mountain climbers/:30sec rest
1min stretch
2) Mobilization
– glute stretch
3) Warm-Up
2rds:
1mile bike – or- 1K row
20 lunge jumps

180115 – Strength
Back Squat

E2M @ 90% x 5 x

 

180115 – Metcon

AMRAP in 10min:

15 cal row
15 HSPU
15 hang power snatch (95/65

180115 – Accessory

2K row

Cool Down

Full body foam roll x5-10min
2-3min bike

180109

“Always do your best. What you plant now, you will harvest later.” Og Mandino  

 

Warm-Up

0:00-20:00
1) General Prep
2rds of:
1min row
1min plank
2) Mobilization
– band dislocates
– pec/scap mash w/ LX ball
3) Warm-up
4rds of:
10 line sprints
20 KB swings
20 goblet squats

180109 – Weightlifting

Power Snatch
5rds of:
1min AMRAP @ 60-75% (singles! NOT TNG)
*rest 2min

 

180109 – Metcon

For time:
500m row
50 box jumps
50 T2B
50 push-ups
500m row
*15min cap*

180109 – Accessory

1a) BB curl – 3 x 12
1b) Headbangers – 3 x 12
1c) Heavy DB hold for tim

Cool Down

Full body foam roll

3min airdyne

180104

Warm-Up

0:00-20:00
1) General Prep
EMOM x 8min:
1st: sled sprint relay
2nd: stretch
2) Mobilization
– banded chicken wing
– glute stretch
3) Clean warm-up complex
3rds of: (EB)
5 deadlift
5 shrug pull
5 tall cleans
5 pull unders
5 jerk drop

180104 – Weightlifting

Squat Clean

65% x 5 x 4 sets
*750m row between every set

180104 – Metcon

AMRAP in 10min:

Bear hug stone carry 2 laps (95/65)
21 KB swings (70/53

Cool Down

Full body foam roll/mash 5-10min