Warm-up:
3 Rounds
20 Jumping Jacks
10 Russian KB Swings
10 Cuban Presses
5 Yoga Push-ups
Met Con:
"2020 Barbells for Boobs"
For Time
-with a partner
60 OTB Burpees
90 Clean and Jerk 135/95 lbs
60 OTB Burpees
-partition as needed
Improve your overall fitness & quality of life with our daily programming
Friday 201023
Warm-up:
2 Rounds
10 Leg Swings (each direction)
10 1 1/4 BW Squats
10 Hollow Rocks
10 Supermans
Oly:
5 Rounds
1 Pause Squat Clean +
2 Squat Cleans @ 65% 1RM
-pause just off of the floor
Met Con:
3 Rounds
800m Run
1000m Row
25 T2B
Thursday 201022
Warm-up:
3 Rounds
1 min Bike (easy pace)
10 4-Point Squats
10 Push-ups
Front Rack work
Strength:
Front Squats
7 x 3 @ 80% 1RM
Met Con:
For Time
120 Wall Balls
90 Abmat Sit-ups
60 kcal Assault Bike
Wednesday 201021
Warm-up:
2 Rounds
15 KB Extensions
10 Rotational Lunges
5 Yoga Push-ups
Strength:
Deadlift
3 x 7 @ 70% 1RM
2 x 10 @ 60% 1RM
Met Con:
AMRAP 15
2 Rounds
20 DB Step-ups 50/35 lbs
10 S2OH 135/95 lbs
2 Rounds
20 DB Step-ups 50/35 lbs
10 S2OH 185/125 lbs
2 Rounds
20 DB Step-ups 50/35 lbs
10 S2OH 225/155 lbs
Tuesday 201020
Warm-up:
15-12-9
PVC Pass Thrus
PVC OH Squats
Squat Rotational Reaches
Then
2 min Puppy Dog
Oly:
7 Rounds
1 Pause Squat Snatch +
1 Squat Snatch
- pause at bottom of the squat
- climb between 65-90% 1RM
Met Con:
6 Rounds
- every 3 min
7 Power Snatches 75/55 lbs
7 OH Squats 75/55 lbs
50 DUs
Monday 201019
Warm-up:
3 Rounds
10 Jumping Squats
10 Push-ups
10 Band Pull Aparts
10 Banded Pass Thrus
Skill:
EMOM x 5
1-5 Strict C2B Pull-ups
EMOM x 5
3-12 Kipping C2B Pull-ups
Met Con:
For Time
21-15-9
Thrusters 105/75 lbs
Box Jumps 24/20"
Sunday 201018
Rest Day
Satutrday 201017
Warm-up:
3 Rounds
1 min Row (easy pace)
10 Caterpillar Walk
10 Rotational Lunges
10 Banded Pass Thrus
Met Con:
For Time
-with a partner
90 kcal Row
120 KB Deadlifts 53/35 lbs
-partner holds KB at side
90 kcal Row
90 KB Hang Clean and Jerks 53/35 lbs
-partner holds KB in front rack
90 kcal Row
90 Kb Swings 53/35 lbs
-partner holds KB overhead
*Partition as Needed
Friday 201016
Warm Up:
2 Rounds-
20 Jumping Jacks
10 Samson Lunges
10 Beat Swings
10 KB Extensions
*1 min. Saddle Pose
Strength:
Back Squat
5 x 5
-across @ 80% 1RM
Met Con:
2 RFT-
30 Wall Balls, 20/14 lbs.
25 C2B Pull Ups
30 Wall Balls, 20/14 lbs.
10 Ring MUs
Thursday 201015
Warm-up:
3 Rounds
10 Tuck Jumps
10 BW Squats
10 Thoracic Rotations
5 Yoga Push-ups
Skill:
EMOM x 7
3-10 Kipping HSPUs
Met Con:
AMRAP 18
50 DUs
16/12 kcal Assault Bike
8 Snatches 115/75 lbs
Wednesday 201014
Warm-Up:
2 Rounds
30 Jumping Jacks
10 Samson Lunges
10 Russian Swings
- Then
Front Rack Mobility
Strength:
Front Squats
EMOM x 10
4 x 1 @ 90%
3 x 2 @ 85%
3 x 3 @ 80%
Met Con:
0-8 min
For Time
400m Run
21 Clean & Jerks 95/65 lbs
8-16 min
For Time
400m Run
21 Box Jump Overs 24/20"
16-24 min
For Time
21 Clean & Jerks 95/65 lbs
21 Box Jump Overs 24/20"
Tuesday 201013
Warm Up:
15-12-9
Caterpillar Walks
Hollow Rocks
Cuban Press
Pass Thrus
Oly Tech:
7 Rounds
1 Snatch Grip Deadlift +
1 Snatch Grip High Pull +
2 Power Snatches @ 70% 1RM
Met Con:
For Time
21-18-15-12-9-6-3
T2B
Burpees