2019 06 14
Strength Deadlift (5-5-5-5) -7 minutes to warm up and build up to working weight -Practice DUs between Metcon Every 3 minutes x 12 Sets; -50 DUs/30sec. max reps -5 Deadlifts (185/275) R+ (205/315)
2019 06 13
Strength Front Squat (1-1-1-1-1) -Build to same weight for 5 singles Metcon Metcon (No Measure) E2M x 6 Sets; -Row/Bike 10 Calories -5 Front Squats (125/185) R+ (145/225)
2019 06 11
Strength Strict (CTB) Pullups (3-3-3-3-3) -Scale: up to CTB then adding weight -Scale: modify to banded STRICT pullups Metcon AMRAP 20: -5 Strict Pull ups -10 Pushups -15 KB Swings (35/50)
2019 06 10
Strength Bench Press (3-3-3-3-3-3-3-3) -Build up to a 3RM, then pyramid back down in sets of 3. Metcon (30s work/ 30s rest) EMOM x 12; 1- DB Bench (40/60) 2- Box Jumps (20/24") 3- Ring Rows 4- Air Squats
2019 06 09
Skill Session A. Sandbag Carry (200-200-200M) Hold bag in front of your body/front rack position. B. Farmer's Carry (200-200-200M) C. Ab Wheel Roll Out (12-12-12) Metcon Alternate With a Partner! AMRAP 15; -100' sandbag carry + 10 sand bag squats (100/150) -100' sandbag carry + 10 sand bag squats -12…
2019 06 07
Strength Back Squat (3-3-3-3-3-3-3-3) -5 second eccentric on 1st rep Metcon Metcon (AMRAP - Rounds and Reps) AMRAP 7; -20 Squats (65/95) -15 Sit ups
2019 06 06
2019 06 04
Strength Strict (CTB) Pullups (1-1-1-1-1-1) -Scale: up to CTB then adding weight -Scale: modify to banded STRICT pullups Metcon Metcon (AMRAP - Reps) 3 Rounds for Reps; -2 min: Wall Balls (14/20) -2 min: Strict Pullups -2 min: Double Unders
2019 06 03
Strength Front Squat (3-3-3-3-3-3-3) -3 sec. eccentric every rep, work up to 3RM. Metcon EMOM x 16; 1- 8 Front Squats (105/155) 2- 8 DB Bench Press (40/60s) 3- 8 Strict Pullups (UB- scale w/ band) 4- 8 Glute bridges (50/70 kb)
2019 05 30