Warm Up:
2 Rounds-
10 Empty Barbell SDHP
10 PVC Sot Presses
10 Beat Swings
10 Empty Barbell OH Squats
Oly:
7 Rounds-
1 Squat Snatch + 2 OH Squats
- across @ 85% 1RM Snatch
Met Con:
4 RFT-
21 Burpees
18 T2B
12 Thrusters, 115/75 lbs.
Improve your overall fitness & quality of life with our daily programming
Monday 201116
Warm Up:
15-12-9
Russian KB Swings
Banded Pass Thrus
Hollow Rocks
Then,
10 Thoracic Rotations (each side)
5-1 Walkout Push Ups
Gymnastics Benchmark:
For time-
75 HSPUs
Met Con:
For time-
2 Rounds
15 C&J, 135/95 lbs.
75 DUs
2 Rounds-
10 C&J, 185/125 lbs.
75 DUs
Sunday 201115
Rest Day
Saturday 201114
Warm up:
2 Rounds
30 Jumping Jacks
10 Caterpillar Walks
10 Hollow Rocks
10 PVC Pass Thrus
Met Con:
AMRAP 30
- with a partner
15 kcal Assault Bike (1 athlete completes fully)
30 T2B
15 kcal Assault Bike (1 athlete completes fully)
30 Box Jump Overs 24/20"
15 kcal Assault Bike (1 athlete completes fully)
15 Snatches 115/75 lbs
- partition as needed all movements but the bike
Friday 201113
Warm up:
3 Rounds
10 Band Pull Aparts
10 Band Pull Togethers
10 Pass Thrus
10 Samson Lunges
Oly:
Snatch Grip Deadlifts
7 x 2 @ 110% 1RM Snatch
Met Con:
5 Rounds
5 Ring MUs
15 Single-arm DB Devil Presses, 50/35 lbs
25 Wall Balls, 20/14 lbs
Thursday 201112
Warm up:
3 Rounds
1 min Row
10 Plank Rotations
1 min Squat Hold
Strength:
Back Squats
2 x 5 @ 75-80%
4 x 3 @ 80-85%
Met Con:
5 Rounds
Every 3 min-
25 BW Squats
15 Push-ups
Max kcal Row
- rest 2 min between rounds
Wednesday 201111
Warm Up:
2 Rounds-
10 Empty Barbell Good Mornings
10 Beat Swings
10 PVC Sot Presses
10 Empty Barbell OH Squats
Oly:
EMOM x 10
1 Hang Snatch High Pull + 1 Hang Squat Snatch
-across 65% 1RM Snatch
Met Con:
"Armistice"
AMRAP 11
11 Power Cleans, 135/95 lbs.
11 OTB Burpees
19 Deadlifts, 135/95 lbs.
18 Pull Ups
Tuesday 201110
Warm up:
3 Rounds
20 Jumping Jacks
10 Rotational Lunges
5 Caterpillar Walkouts
Skill:
5 Rounds
3-8 Strict Ring Dips
6 Single Arm High Pulls
- rest 1 min between sets
Met Con:
For Time
400m Run
200m Plate Carry 45/35 lbs
4 Rounds
18 KB Swings 70/53 lbs
50 DUs
200m Plate Carry 45/35 lbs
400m Run
Monday 201109
Warm Up:
2 Rounds-
200m Run
10 Leg Swings (each leg, direction)
10 4-pt. Squats
Then, 1 minute Puppy Dog Stretch
Oly:
7 Rounds-
1 Squat Clean + 2 Front Squats
- across @ 85% 1RM
Met Con:
For time-
3 Rounds-
15 Hang Squat Snatches, 75/55 lbs.
30 Ab Mat Sit Ups
Buy-out: 1 mile Run
Sunday 201108
Rest Day
Saturday 201107
Warm up:
400m Run
2 Rounds
10 Legs Swings
10 Squat Jumps
20 Band Pull Aparts
Met Con:
For time, with a partner-
2 Rounds
400m Run
30 Cleans 205/145 lbs
4 Rounds
200m Run
60 Back Squats 205/145 lbs
4 Rounds
200m Run
30 Cleans 205/145 lbs
2 Rounds
400m Run
- partition as needed
Friday 201106
Warm Up:
2 Rounds-
15 Step Ups
10 Hollow Rocks
10 Cuban Presses
10 Thoracic Rotations (each side)
Skill:
10-8-6-4-2
Strict Pull Ups
Strict HSPUs
Met Con:
AMRAP 16
7 S2OH, 135/95 lbs.
9 T2B
12 Box Jumps, 24/20"