Tuesday 5/1/18

STRENGTH 1) Bench Press: 1RM. Rest 2:00 Beginner: 5 x 5, adding weight each. Rest 2:00 2) Metcon Prep: 2-3 Sets of: 1 Rope Climb (or 5 Strict Pull-ups) Ring Muscle-up or Ring Dip Practice x 2-3 reps per set. METCON AMRAP 10: 2/1 Rope Climbs 6/3 Ring Muscle-ups 200...

Monday 4/30/18

STRENGTH 1) Sumo Deadlift off 2″ plates: 1RM. Rest 2:00 – If you have chains, use them. – Plates are elevated 2″ off the floor with either 25# plates or mats. – Beginners: 5 x 5, 2″ off the floor adding weight if form permits. Rest...

Friday 4/27/18

STRENGTH 1a) Hang Power Clean + Push Jerk + Split Jerk: 5 x 1 + 1 + 1 @70%, every 90s. 1b) In between sets complete 10-15 Banded Pulldowns 2) Take 5 Minutes and Prepare for Metcon METCON 5 Rounds of 30s work/30s Rest: 1a) Russian KBS (70, 53) 1b) Walking Lunges (BW)...

Thursday 4/26/18

STRENGTH 1) Speed Back Squat with 1 second pause at the bottom of each rep: 5 x 5 @50-60%, every 60s. 2) Metcon Prep: 3 sets at game speed of: 5 Thrusters 5 Pull-ups Rest 60-90s. METCON “Fran” For time: 21-15-9 Thrusters (95, 65) Pull-ups L3: (75, 55) L2:...

Wednesday 4/25/18

GPP Unilateral Farmer Carry: 8 Minutes x Max 50 Meter Trips *Front Rack + By your side METCON 8 RFT 500m Row 1 minute rest between...