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Showing posts from January, 2020

Friday

Metcon Murph With a 50min time cap

Thursday

500m row Rest, so wait for the next person to Finish the row. 500m row
Metcon “Kelly” 5 Rounds for time 400m run 30 box jumps 30 wall balls
Rx 24/20 inch Rx 20/14

Wednesday

Strength 5x3 front squat (80%) 3x5 pistols 
“Nancy” 5 rounds for time 400m run 15 over head squats RX 95/65

Tuesday

Strength  5x3 strict press (80%) 3x10 DB curls
“Helen” 3 rounds for time 400m run 21 KB swings 12 pull-ups 
Rx53/36

Monday

Strength 4 rounds 30 kb swings Rest 2 mins 20 Turkish get ups (10/10) Rest 2 mins 30 KB cleans (15/15) Rest 2 mins  30 KB overhead lunges (15/15)

Metcon “Fran” 21,15,9 Thrusters Pull-ups 
Rx 95/65

Friday

Strength Power Snatch (20 Min to find Heavy 3 Touch and Go)
Power Snatch (1 Set of Max Reps)
Take 60% of the weight you got for your heaviest triple and do one set for as many reps as possible.
*Metcon 15 min AMRAP 10 power cleans 10 handstand push ups
RX Men: 95-125 RX Women:65-95

Thursday

Strength Deadlift 4x4
4 Rounds NOT FOR TIME 8 Single Leg (Dumbbell) Deadlifts Left Leg 8 Single Leg (Dumbbell) Deadlifts Right Leg 8 Supine Barbell Rows (SLOW)
For this one, I want to see slow and good form. 
*Metcon 5 Rounds 15 Kettlebell Swings 15 Burpees RX Men: 53 KB RX Women: 35 KB

Wednesday

Strength Front Squats (20 Min to find Heavy 3)
Front Squats (1 Set of Max Reps)
Take 60% of the weight you got for your heaviest triple and do one set for as many reps as possible.
*Metcon 3 Rounds Each Round is a 4 Min AMRAP 20 Double Unders / Dumbbell Hop Overs 5 Barbell Front Squats 3 Barbell Thrusters Rest 1 Min Between AMRAPs
RX Men: 75# RX Women: 55#

Tuesday

Strength 4 Rounds of: 20 Alternating Single Arm Shoulder Press 200m Farmer Carry
Rest 2 Mins before moving on
4 Rounds of: 16 Renegade Row (w/push up) 100m Overhead Plate Carry Choose weight for you scores
*Metcon 10 Rounds 6 Barbell Power Cleans 8 Weighted Sit Ups 
RX Men: 95-115 RX Women: 65-75

Monday

Strength Power Clean (20 Min to find Heavy 3 Touch and Go)
Power Clean (1 Set of Max Reps)
Take 60% of the weight you got for your heaviest triple and do one set for as many reps as possible.
*Metcon 20 min AMRAP Run 200 Meters 3 Pull Ups 7 Push Ups 12 Air Squats

Friday

*Strength Back Squat  5x5 work up to 85%
*Metcon  400m Run 20 KB Swing 53/35 400m Run 20 Flutter Kicks 400m Run 20 Burpees 400m Run 20 Wall Balls 20/14 400m Run 20 double unders 400m Run 100m Heavy Farmer Carry (heavy) Finish Strong

Thursday

*Strength Bench press  5x5 work up to 85% 100 band pull apart
*Metcon  15 Min AMRAP 2 Wall Walks 20 Single DB Overhead Walking Lunges 5 T2B

Wednesday

*Strength Front Squat  Strict press  5x5 work up to 85%
*Metcon  4 rounds 10 pull ups 10 box jumps 10 bent over rows  10 box jumps 
RX Men 95 RX Ladies 65

Tuesday

*Strength Deadlift  5x5 work to 85%
*Metcon  25 min Amrap 30 Double unders/or 90 singles 12 power snatch 20 wallballs
Rx Men 75/20 Rx Ladies 55/14

Monday

*Strength 3 rounds ( yes to 30 seconds rest) 1 min Jumping Lunges 30 seconds rest 1 min weighted Russian twist  30 seconds rest 1 min squats 30 seconds rest 1 min sit-ups  30 seconds rest
*Metcon  10 Power Cleans 10 Jerks/ or Push Press 10 Back Squats 10 Bar Facing Burpees 9 Power Cleans 9 Jerks/ or Push Press 9 Back Squats 9 Bar Facing Burpees ....Repeat 8,7,6,5,4,3,2,1 OF EACH
RX Men: 95-135 RX Women: 65-85

Friday

*Strength  Back Squat 5x5 (45%, 55%, 65%, 75%, 85%)
Bent over Row 5x7
*Metcon 4 Rounds of 3 min AMRAPs 8 Hang Power Cleans 8 Box Jump Overs
Rest 1 Min between each 3min AMRAP
RXM 75-115 RXW 55-75

Thursday

Strength  Dips 4x Max Effort 
Push ups 4x Max Effort
*Metcon For time 100 Thrusters
But….
Every minute you perform Burpees! When the clock hits 1:00 min you do 1 Burpee When the clock hits 2:00 min you do 2 Burpee 3:00 min you do 3 Burpees, You get it? You keep adding until the 100 thrusters are complete.
RXM 75-95 RXW 55-65

Wednesday

*Strength  4 Rounds 20 Goblet Squat Alt Step outs 20 Hip thrust ( 10 each leg) No weight. 20 lunge step up right 20 lunge step up left 20 rotating slow mountain climbers 20 love taps

*Metcon 20 Min AMRAP 200m Run 10 Pull ups 20 KB Swing
RXM 53 KB RXW 35 KB

Tuesday

Strength  Deadlift (5x7) every other min for 10 mins
Bench Press (4x8) every other min on the min for 8 mins
*Metcon 6 rounds 10 Push up + Renegade Row 24 Jumping lunges (12 each leg) 30 Double unders/or 90 singles
RXM 40 DB RXW 25 DB

Monday

Strength Strict press + push press (5x6) 3 strict + 3 push press
OH Squat (8x2) 2 reps every 90 seconds for 12 min
 *Metcon 24 Min AMRAP 20 DB Alt Snatch 20 DB Alt Step up
RXM 40-50 RXW 25-35

Friday

Strength Front Squat 5 x 3 85% working set
60 Seated dumbbell press.
*Metcon AMRAP 12 Min 2 Wall Walk 7 Barbell Hang Clean and Jerks

Thursday

Strength 2 sets 50 sit-ups 100 jump rope 100 flutter kicks 100 jump rope 50 leg raises 100 jump rope 100 mountain climbers 100 Jump ropes
*Metcon For Total Time 4 Rounds 25 Burpees 50 Air Squats Rest 1 Min

Wednesday

Happy New Year!