Friday 12/21/18

STRENGTH 1a) Medium Grip Bench Press: 5 x 5, adding weight each set. Rest 60s. 1b) Strict Inverted Rows: 5 x 8-10. Rest 60s. METCON For Max Reps: 3:00 of DB Renegade Rows (50s, 30s) 3:00 of Banded Pushdowns (or Max Calories Ski Erg) 3:00 of Barbell Curls (45, 35) 3:00...

Thursday 12/20/18

STRENGTH Wide Stance Box Squat: 7 x 3 @70% of 12/3 3RM, every 60s. METCON ”Open WOD 18.2” In a 12 Minute Window: For time: 1-2-3-4-5-6-7-8-9-10 DB Front Squats (50, 35) Bar Facing Burpees Remaining time Max Clean *Scaled (35,...

Wednesday 12/19/18

METCON EMOM 20: ODD MINUTES: 30-40s of T2B EVEN MINUTES: 30-40s of Double Unders BICEPS/GLUTES 1) Glute Bridge: 4 x 20s work/20s rest. Max reps. 2) Banded Hammer Curls: 4 x 20s work/20s rest. Max reps. 3) X-Band Walk: 4 x 20s work/20s rest. Max Steps alternating...

Tuesday 12/18/18

STRENGTH (15:00 – 35:00) EMOM 8: Minutes 0:00-4:00: 2 Jerks @75% Minutes 5:00-8:00: 2 Jerks @80% METCON For time: 30-20-10 Alt. DB Snatch (50, 35) Pull-ups Calorie Row 12:00 Time Cap Rx+:(C2B Pull-ups) (Cals on Ski Erg) L3: (40, 25) (21-15-9 Pull-ups) L2: (35,...

Monday 12/17/18

STRENGTH Front Squat: 1RM. Rest 2:00 METCON EMOM 20: MINUTE 1: 10 RDLs (185, 125) MINUTE 2: 5 High Box Jumps w. step down (30, 24) MINUTE 3: 200 Ft. Heavy Farmer Carry MINUTE 4: Rest Rx+:(5 RDLs + 5 Front Squats) (Use Heaviest KBs possible for carries) L3: (155, 105)...