WOD

Monday 4/22/19

STRENGTH Back Squat: 5-4-3-2-1+. Rest 2:00 METCON AFAP 60 Romanian Deadlifts (135, 95) 50 Front Rack Reverse Lunges (135, 95) (total) 40 weighted straight leg sit-ups Rx+:(155, 105) L3: (115, 75) L2: (95, 65) (Reps of 50-40-30) (90s of total Elbow Plank) L1: (75, 55)...

Wednesday 7/17/19

SKILL Snatch GOAT WOD: EMOM 10: ODD Minutes: 3 Position Power Snatch Practice – high hang + hang + hang below knee x 1 rep each. EVEN Minutes: 15 Banded Pulldowns SKILL Gymnastics GOAT WOD: EMOM 10: ODD Minutes: Toes to Bar EVEN Minutes: L-Sit Hold FINISHER ”Buns +...

Tuesday 4/16/19

Strength 1a)DB Bench Press w. rotation: 5 x 8 1b)Iso-dynamic KB Rows 5 x 8 each Metcon For time: 40 KBS (53,35) 15 C2B 30 KBS 12 C2B 20 KBS 9 C2B 10 KBS 6 C2B Rx+(70,53)(Bar Muscle Ups) L3:(Pull-ups) L2(45,30)(15 Ring Rows each round) L1:(35,25 Russian Swings)(10 Ring...

Monday 4/15/19

Strength Power Clean 3-3-2-2-1+ Rest 2:00 Metcon "Chuck Rhoades" Squat Clean Thrusters (155,105) Rx+ (185,125) L3: (135,95) L2: (115,75)  

Friday 4/12/19

STRENGTH Weighted Close Grip Chin-up: 3RM. Rest 2:00 METCON AFAP 21-15-9 DB Hang Power Cleans (50, 35) Push-ups on Dumbbells Then, 21-15-9 DB Floor Press (50, 35) (Neutral Grip) DB Bent Over Rows (50,35) L3: (45, 30) L2: (35, 25) (Box Push-ups) L1: (25, 20) (Box...

Thursday 4/11/19

STRENGTH Back Squat w. 1 count pause: 5 x 3 @80%, every 90s. METCON ”Batwings” For time: 30 Calorie Bike 30 Deadlifts (225, 155) 30 Lateral Burpees L3: (185, 125) L2: (155, 105) L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts) 9:00...

Wednesday 4/10/19

METCON 20 Minutes on the clock: Buy-in: 200 Meter Front Rack KB Carry (53, 35) Then with the remaining time AMRAP: 200 Meter Run 15 SDHP (53, 35) 30 Double Unders L3: (45, 30) L2: (35, 25) (Double Under Attempts) L1: (30, 20) (Single Unders)

Tuesday 4/9/19

STRENGTH Push Jerk: 3/5 x 3 @75-80% of 3/29, every 90s. METCON 4 Rounds of: 8/5 Strict C2B Pull-ups 20 DB Alt. Step-ups (35, 25) (20”, 15”) (Total Reps) 25/20 Calorie Row Rest 1:1 L3: (6/4 Strict Pull-ups per round) (30, 20) L2: (5 Strict Band Assisted Pull-ups)...

Monday 4/8/19

STRENGTH Front Box Squat: 5-4-3-2-1+. Rest 2:00 METCON ”Snatch Balls” AMRAP 7: 7 Power Snatch (95, 65) 10 Wall balls (20, 14) L3: (75, 55) L2: (65, 45) (14, 10) L1: (55, 35) (10, 8) Beginner Option: AMRAP 7: 10 Alt. DB Snatches (light) 10 Wall balls (10,...

Friday 4/5/19

STRENGTH Close Grip Bench Press: 5-4-3-2-1+. Rest 2:00 METCON AMRAP 12: 5 Bar Muscle ups 20 Barbell Rows (95, 65) 200 Meter Run L3: (5 C2B) (75, 55) L2: (5 Pull-ups) (65, 45) L1: (8 Ring Rows) (55, 35)

Thursday 4/4/19

STRENGTH Back Squat w. 1 count pause: 3/5 x 4 @75%, every 90s. METCON 16-14-12-10-8-6-4 Russian KBS (70, 53) Goblet Reverse Lunges (70, 53) (Split Reps between each leg) Russian Twist with plate x 2 (32-28-24-20-16-12-8) (total reps) L3: (53, 35) L2: (45, 30) L1: (35,...

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