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Friday, February 28, 2014

Front Squat up to 1RM  Good clean reps! 3×3 @85% Bonus Front Rack Carry Barbell Sand Bag Keg Pick two and do 6 sets of 40m Should be heavy. Rest as needed between sets. Continue reading

Thursday, February 27, 2014

5 rounds handstand hold 30 seconds max handstand push ups top of ring dip hold 20 seconds max ring dips top pull up position hold 10 second max pull ups *rest as needed between sets *not for time score is total reps Continue reading

Wednesday, February 26, 2014

Metcon 4 x 20 yd sprint 20 second rest between sets 4 x 30 yd sprint 30 second rest between sets 3 x 40 yd sprint 40 second rest bewteen sets Rest 5 minutes AMRAP in 7 minutes KB power snatches(53/35) Continue reading

Tuesday, February 25, 2014

Bench Press work up to new 1RM 3×4 @ 80% of new 1RM Bonus EMOM ascending Strict pull up ladder -No Kip 10 minute total 1 the first minute 2 the second and so on… if fail occurs before 10 minute mark, repeat previous successful set until time ends Mobility work on hips/ shoulders Continue reading

Monday, February 24, 2014

Squat 10×2 @ 65% of 1RM – EXPLOSIVE!! rest 30-60 seconds between sets Metcon KB Swing Russian 150 reps(70/53) Toes to Bar 50 Reps *can be broken down any way Score is total time Accessory Front rack barbell walking lunge (add weight) 3×20 steps rest 60 seconds Continue reading

Saturday, February 22, 2014

Push Press 8×3 @70% rest 30-60 seconds between sets Metcon Teams of Two for 20 minutes Partners alternate rowing 1 minute each with the goal of 6000 meters 1 burpee penalty per team for every 5 meters under 6000 Example: If team rows 5700 meters the team has to complete 60 burpees between two players Continue reading

Friday, February 21, 2014

Dead Lift up to new 1RM 4×1 @ 90% of new 1RM rest 2-3 minutes between sets Bonus Divide Class into 3 teams 12 minutes Max trips Prowler Push Relay 40m High Handles 90# Men 50# Women Continue reading

Thursday, February 20, 2014

4 rounds for max reps False Grip Ring Rows x max reps – RX+ False Grip Ring Pull ups  (Technique). 20 Hollow Rocks Once false grip is compromised athlete must move to hollow rocks then immediately back to rings) Score is number of Rows/Pull ups 4 Rounds for max reps Ring Push ups x max reps – RX+ HandStand Push ups with hands on 45# plates Toes to Bar x 10 reps Athlete can only rest in... Continue reading

Wednesday, February 19, 2014

Split Jerk work to new 1RM 5×1 @ 90% of new 1RM Rest 2-3 minutes between sets Bonus Carry of Choice Pick TWO Farmers 200m Suitcase 200m  (One Carry with hands and one with Sandbag) Sandbag Front Rack/Zercher 200m Bear Hug Sandbag 200m V-Ups x 50 Reps Continue reading

Tuesday, February 18, 2014

Squat 8×2 @70% of 1RM – EXPLOSIVE!! 30-60 seconds between sets Metcon 4 sets against a 3 minute clock Run 200m Rest remaining time Score is total running time added together Accessory Good morning 3×10  (Use Barbell) Plank Hold 1 minute between Sets Continue reading

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