Friday 3/30/18

STRENGTH 1) Speed Bench Press: 9 x 3 @50%, every 60s. – Change Grip every 3 sets ie. close, medium, and wide grip. – Use chains or bands if possible and drop the load to 40%. 2) Banded Alphabet: 2 Sets on each side. Rest 60s. – Small letters with...

Thursday 3/29/18

STRENGTH 1) Speed Front Squat: 4 x 4 @70%, every 60s. 2) Deadlift: 4 x 3 @70%, every 60s. – Reset on each rep. – Beginner: Focus on Technique 3) T2B Warm-up x 5:00 METCON “Abs of Steel” For time: Buy in: 50 T2B Then, 50 Front Rack Walking...

Wednesday 3/28/18

METCON AMRAP 28 w. a partner: 800 Meter Run 50 Air Squats 50 KBS (53, 35) *Alternate Workout Option 10 Minutes of: 50m Sledpull Powerwalk @heavy. Rest 60s. Rest 2:00 before moving to carries 8 Minutes of: Unilateral Carry x 50m (30 each). Rest 60s. Rest 2:00 Before...

Tuesday 3/27/18

STRENGTH 1) Jerk: 1RM. Rest 2:00 – Build to a 1RM over the course of 8-10 sets from a rack. – Try to beat your current max by 5# – Any style permitted – Beginner: 10 x 3 focusing on technique. Rest 90s. 2) Pull-up Scaling: Take 5 Minutes to...

Monday 3/26/18

STRENGTH 1) Back Squat: 2RM. Rest 2:00 – Build to a 2RM over the course of 6-8 sets. – Try to match your current 1RM for 2 Today – Beginner: 5 x 5, adding weight if form permits. Rest 2:00 2) Metcon Warm-up 2 Sets at fast pace: 5 Deadlifts 4 Hang...