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Monday, March 31, 2014

Metcon 3 minute AMRAP 3 powercleans RX (135/95) RX+ (155/115) 6 Push ups 9 Ring Dips/9 Pull Ups rest 1 minute Repeat 3 minute AMRAP 6 times Odd sets(1,3,5): Ring Dips Even Sets(2,4,6): Pull ups Bonus Back Extensions 3×15 2 second hold in extension Continue reading

Saturday, March 29, 2014

3 seconds Pause Squat Work up to 3RM Metcon Teams of 3 for time Row 2400m Player 1 rows 400m Player 2 maintains elbow plank Player 3 rests Immediately after finished with row/plank Run 1600m Player 1 runs 200m Player 2 holds paralell squat Player 3 rests Continue reading

Friday, March 28, 2014

Push Press 8×3 @ 75% of 1RM push press Metcon EMOM ascending Strict pull up ladder 10 minute total 1 the first minute 2 the second and so on… (if fail occurs before 10 minute, repeat previous successful set until time ends) Accessory 150 push ups Every break in pushups equals 40m run -No resting in plank or on ground -Goal is a few sets as possible Continue reading

Thursday, March 27, 2014

10 minutes to practice gymnastic skill of choice 4x400m run 2 minutes rest between sets -Split variations over 10 seconds count as a penalty -Any 400m over 2:15 count as a penalty Penalty = 50 ball slams Continue reading

Wednesday, March 26, 2014

Metcon 7 minute EMOM 5 hang power cleans -score is total weight moved -bar cannot touch ground until all 5 cleans Completed -score for round is zero if ANY rep missed or bar is set down rest to recovery 7 minute AMRAP 20 double unders 5 reverse wall climb + push up Continue reading

Tuesday, March 25, 2014

Squat 8×2 75% of 1RM 30-60 second rest between sets Metcon “Helen” 3 rounds for time  400m Run 21 KB Swing (53/35) 12 Pull ups Accessory DB Stiff Leg Deadlift 3×15 Continue reading

Monday, March 24, 2014

Floor press-up to 1RM 3×5 @ 80% 1RM 1 set of max reps @ 50% of 1rm perform 1 set of pull ups between each set Also between each set perform 10 band pass throughs Bonus 10 rope climbs Or Waiters Walk 400m with KB or DB  Single arm 3 burpee penalty for all drops. Score is total burpees, so lower number is better Continue reading

Saturday, March 22, 2014

Push Press 10×3 @70% of 1RM rest 30-60 sec between sets Metcon 10 Minute AMRAP 7 DB hang cleans 7 Burpees 7 Pull ups Accessory Ring Rows 3x max perfect reps Continue reading

Friday, March 21, 2014

Deadlift Work up to 2RM Front Squat 3×20 at a controllable weight rest no more than 60 seconds between sets of front squat Bonus 10x40m build up sprints Start each sprint with a jog to the starting line, walk back repeat 30 seconds rest between each Continue reading

Thursday, March 20, 2014

Row 5×750 meters @75-80% 2:1 Rest:work If any split time varies more than 5 seconds from previous round Count as a penalty Penalty 50 burpees Continue reading

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