Friday 2/1/19

STRENGTH Bench Press: 1RM. Rest 2:00 METCON 5 RFT: 10 T2B 10 S20H (135, 95) 200 Meter Run Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run) L3: (115, 75) L2: (Knee Lifts) (95, 65 Push Press) L1: (20s Elbow Plank each round) (DB Push Press, neutral...

Thursday 1/31/19

STRENGTH 1) Power Clean + Jerk: 4 x 2 @85% of 1/14, every 90s. 2) Back Squat: 3 x 4 @85% of Last Monday for ALL sets. Rest 2:00. METCON ”Tugboat” 2 RFT: 25 Power Cleans (115, 75) 25 Bar Facing Burpees L3: (95, 65) L2: (75, 55) L1: (95, 65 Clean Grip Deadlifts)...

Wednesday 1/30/19

METCON For total time: 40-30-20-10 Rowing Calories Rest 90s between sets. 16:00 Cap For time: 50-40-30-20-10 UB Double Unders *Rest as needed between each set. If you break you must start your SET over! Rx+:(Reps of 100-80-60-40-20) L2/L1: UB Single Unders 10:00 Cap...

Tuesday 1/29/19

METCON Rx+: For time: 10-8-6-4-2 Strict HSPU Bar Muscle-ups Rx: 10-8-6-4-2 Kipping HSPU C2B L3: 10-8-6-4-2 Kipping HSPU to 1 Abmat Pull-ups L2/L1: 15-12-9-6-3 Box Push-ups Strict Band Assisted...

Monday 1/28/19

STRENGTH 1) Front Squat Box Squat: 2RM. Rest 2:00 METCON 4 Rounds for quality, but a fast pace. 1a) Double Kettlebell Front Rack Walking Lunges x 20 Reps. 1b) Band Resisted Russian KBS x 20 Reps. 1c) DB Serratus Crunch x 20 Reps. Rest 2:00 after each completed round....