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Saturday, January 31, 2015

Metcon Teams of Two Alternate whole rounds 30 minute AMRAP 5 Push-ups 7 Goblet Squat(53/35) 9 KB Swings(53/35) 200m run Continue reading

Friday, January 30, 2015

Pause Squat 4 sets x 8 reps with 3 seconds pause (2 reps from fail) Rest 2 minutes between sets Prowler 8 trips x 40m (90/50) 60 seconds rest between sets Accessory Strict Toes to Bar x 50 reps Continue reading

Thursday, January 29, 2015

Metcon 5 minute AMRAP 200m run 20 Push upsĀ  Score is total push ups Rest 3 minutes 5 minute AMRAP 25 Double unders 5 Pull ups Rest 3 minutes 5 minute AMRAP 10 Wall ball shots (20/14) 3 Box jumps(30/24) Continue reading

Wednesday, January, 28, 2015

Press/Push Press/Jerk Complex Work up to a weight where you can complete the following complex with no failure Press x 2 Reps Push Press x 3 Reps Jerk x 5 Reps 10 total reps per set. 4 working sets Rest 90 seconds between sets DB Row 2 sets x 20 reps Rest 60 seconds between sets Metcon 9-7-5-3 HSPU Ring Row Toes to Bar Continue reading

Tuesday, January 27, 2015

Bulgarian Split Squat 3 sets x 8 reps per leg @30×1(2 reps from fail) Rest 60 seconds between sets Good Morning 2 sets x 10 reps (2 reps from fail) Rest 60 seconds between sets Metcon Teams of 2 Row Max Calories in 10 minutes Switch rowers every 15 calories Continue reading

Monday, January, 26, 2015

Dead Lift 2 sets x 8 reps (2 reps from fail) 2 sets x 6 reps from 1″ deficit (Same weight) Rest 90 seconds between sets Metcon 10,9,8,7,6,5,4,3,2,1 rounds of Russian KB swing (70/53) 1,2,3,4,5,6,7,8,9,10 Strict pull ups (RX+ L-Pull ups) Continue reading

Saturday, January, 17, 2015

Code Name: Spann Killer 4 rounds 30 seconds Thrusters M: BW W: 3/4BW Rest 30 seconds 30 seconds Pull ups C2B Rest 30 seconds 30 seconds Man makers (35/25) Rest 30 seconds 100m sprint Rest 60 seconds Continue reading

Friday, January 16, 2015

Deficit Deadlift 1″ (IF ABLE TO ACHIEVE POSITION) 3 sets x 8 reps (3 reps from failure) Romanian Deadlift Dumbbell 2 sets x 10 reps (3 reps from failure) Metcon Cindy Sprints 5 pull ups 10 push ups 15 squats 3 minute AMRAP Rest 90 seconds 3 minute AMRAP Rest 90 seconds 3 minute AMRAP Continue reading

Thursday, January, 15, 2015

10 minute AMRAP 50m farmers carry heavy 5 hang powersnatch @50-60% of 1RM Rest 5 minutes 10 minute AMRAP 20 double unders 5 reverse wall climb + push up Continue reading

Wednesday, January 14, 2015

Close Grip Bench Press grip should place arms perfectly straight in extended position 4 Rounds 10 reps close grip bench (3 reps from failure) Rest 30 seconds 10 bent over DB rows or ring rows Rest 90 seconds Metcon 3 rounds for time: 500m row Shoulder to overhead x 10 reps (115/75) Continue reading

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