Warm up:
2 Rounds
200m Run
15 KB Extensions
10 Beat Swings
10 Shoulder Taps
Met Con:
For Time
w/ a partner
AMRAP 30
60 kcal Row
60 KB Swings 70/53 lbs
60 Push-ups
60 T2B
Improve your overall fitness & quality of life with our daily programming
Friday 200918
Warm Up:
3 Rounds-
20 Jumping Jacks
10 Toy Soldiers
5 Empty Barbell Front Squats
*1 min. Down Dog Pose
Strength:
Deadlift
5 x 5
- across @ 75-80% 1RM
Met Con:
5 Rounds-
Every 4 min., complete
Round 1:
200m Run
9 OTB Burpees
15 Thrusters, 95/65 lbs.
Round 2:
200m Run
9 OTB Burpees
12 Thrusters, 115/75 lbs.
Round 3:
200m Run
9 OTB Burpees
9 Thrusters, 135/95 lbs.
Round 4:
200m Run
9 OTB Burpees
6 Thrusters, 155/105 lbs.
Round 5:
200m Run
9 OTB Burpees
3 Thrusters, 185/125 lbs.
Thursday 200917
Warm up:
15-12-9
BW Squats
DB SDHP
Plank Rotations
Then
1 min Lizard Pose
Strength:
Back Squats
3 x 3 @ 85%
4 x 1 (climbing)
Met Con:
7 Rounds
5 DB Hang Clean and Jerks (right)
5 DB Hang Clean and Jerks (left)
10/7 kcal Assault Bike
Wednesday 200916
Warm Up:
3 Rounds-
200m Run
10 Samson Lunges
10 PVC Good Mornings
Then, 5-1 Walkout Push Ups
Oly Tech:
7 Rounds-
3 Push Press + 2 Push Jerks @ 65% 1RM Push Jerk
Met Con:
For time-
150 Wall Balls, 20/14 lbs.
-EMOM 5 Deadlifts, 225/155 lbs.
*start with deadlifts
*13 min. cap
Tuesday 200915
Warm Up:
2 Rounds-
1 min. Row
10 Cuban Presses
10 PVC Pass Thrus in bottom of squat
10 PVC OH Squats
*Twisted Cross stretch (each side)
Strength:
OH Squats
7 x 2
-climbing, start @ ~70% 1RM
Met Con:
5 RFT-
9 C2B Pull Ups
12 Box Jumps, 30/24"
15 kcal Row
Monday 200914
Warm up:
3 Rounds
20 Jumping Jacks
10 BW Squats
10 Rotational Reaches
5 Yoga Push-ups
Then
2 min Saddle Pose
Oly:
Snatches
5 x 2 @ 80-85% 1 RM
Met Con:
3 Rounds
6 Snatches 165/120 lbs
30 Abmat Sit-ups
90 DUs
Sunday 200913
Rest Day
Let's go Bills!!!
Saturday 200912
Warm Up:
10-8-6
Rotational Lunges
Caterpillar Walks
PVC Pass Thrus
PVC OH Squats
Met Con:
For Time
-with a partner, partition as needed
90 Deadlifts 115/75 lbs
60 Front Rack Lunges 115/75 lbs
60 Thrusters 115/75 lbs
60 Front Rack Lunges
60 OH Squats 115/75 lbs
60 Front Rack Lunges 115/75 lbs
Friday 200911
Warm Up:
400m Run
2 Rounds-
10 Leg Swings (each leg, direction)
10 Empty Bar SDHP
10 Beat Swings
Oly:
Clean & Jerk
6 x 2
-climbing, start @ 70% 1RM
Met Con:
5 RFT-
200m Run
10 Push Ups
5 T2B
*Add 5 Push Ups and 5 T2B each round
Thursday 200910
Warm Up:
2 Rounds-
10 4-pt. Squats
10 Plank Rotations
10 Band Pass Thrus
*Seated Straddle
Strength:
Front Squat
7 x 3
-across @ 80-85% 1RM
Met Con:
AMRAP 12
20 C&J, 135/85 lbs.
20 C&J, 155/105 lbs.
20 C&J, 185/125 lbs.
Max C&J, 205/145 lbs.
Wednesday 200909
Warm Up:
2 Rounds-
20 Jumping Jacks
10 Samson Lunges
5 Caterpillar Walks to Push Up
1 min. Hold in Bottom of Squat
*pigeon stretch
Strength:
Good Mornings
4 x 8, across
Met Con:
3 RFT-
45 Wall Balls, 20/14 lbs.
35 Box Jumps, 24/20"
25 kcal Assault Bike
Tuesday 200908
Warm up:
3 Rounds
10 PVC Pass Thrus
10 BW Squats
10 Rotational Reaches
10 Hollow Rocks
Oly:
7 Rounds
1 Power Snatch +
1 OH Squats +
1 Hang Squat Snatch
Met Con:
2 Rounds
15 Pull-ups
15 Snatches 95/65 lbs
2 Rounds
15 Pull-ups
9 Snatches 135/95 lbs