Friday 01/26/2018
January 25, 2018
I Metcon
Sport:
On a 10:00 clock, ascending ladder of:
2-4-6-8-10..
Front squat 135/95
TTB
Box jumps 24”/20”Life:
On a 10:00 clock, ascending ladder of:
2-4-6-8-10..
Front squat 115/75
KTE
Box jumps 24”/20”Fundamentals:
On a 10:00 clock, ascending ladder of:
2-4-6-8-10..
Front squat – choose load
Abmat sit ups
Box jumpsRest 2:00 then;
Strength
Back Squat
Sport/Life: 8:00 to work up to a heavy triple
Fundamentals: Every 2:00 for 8:00 3 back squats – same weight across all sets; moderately heavyUpon conclusion of 8:00 clock, immediately into:
II Metcon
Sport:
For time:
50 calorie row
800m runLife:
For time:
50 calorie row
800m runFundamentals:
Continue reading →
For time:
50 calorie row
800m runThursday 01/25/2018
January 24, 2018
Mel’s Madness
On a 40:00 clock
0-25:00
EMOM for 25:00 (5 sets)
-Min 1: 5 Cycled power snatch 135/95
-Min 2: 10 shoulder to overhead 135/95
-Min 3: 10 Bar facing burpees
-Min 4: 15 Russian Kettlebell swings
-Min 5: RestRest 2:00
4 sets:
Continue reading →
-500m row
-Rest 1:00Wednesday 01/24/2018
January 23, 2018
Interval Training
Tabata intervals, with 1:00 rest between exercises, of:
-Double unders / single unders
-Ball slams
-Calorie row / Assault bike / 10m shuttle sprintMetcon
Sport:
For time:
50 wall balls
40 CTB pull ups
30 burpees onto bumper plateLife:
For time:
50 wall balls
40 pull ups
30 burpees onto bumper plateFundamentals:
For time:
50 wall balls
40 jumping pull ups
30 burpees onto bumper plateStrength
Thruster (from ground)
Sport/Life: 10:00 to work up to a 2RM
Continue reading →
Fundamentals: Every 2:00 for 10:00 2 thrusters – same weight across all sets; moderately heavyTuesday 01/23/2018
January 22, 2018
Skills
4 sets, for quality of:
-:30 ME row / Assault Bike
-10 strict TTBRest 1:00 between sets
Strength
Close Grip Bench Press
Sport/Life/Fundamentals:
Every 3:00 for 12:00 perform:
5 close-grip bench press – hands just outside of smooth; heaviest possible
12 hip extensions on GHD or partner spotted on benchMetcon
Sport:
5 rounds for time of:
10 alternating DB snatch 70/50
100m sprintLife:
5 rounds for time of:
10 alternating DB snatch 50/35
100m sprintFundamentals:
Continue reading →
5 rounds for time of:
10 alternating DB snatch – choose load
100m sprintMonday 01/22/2018
January 21, 2018
Skills
Sport/Life:
Every 2:00 for 14:00
-5 box jumps 30”/24”
-1 power clean + 2 push press – start at 50% of 1RM C&J and increase load with each set, building to a heavy singleFundamentals:
Every 2:00 for 14:00
-5 box jumps – choose height
-1 power clean + 2 push press – same weight across all setsRest 2:00 then;
Metcon
Sport:
AMRAP 16:00
8 deadlifts 225/155
10 lateral box jumps 24”/20”
12 HSPULife:
AMRAP 16:00
8 deadlifts 185/125
10 lateral box jumps 24”/20”
12 HSPU / pike push upsFundamentals:
Continue reading →
AMRAP 16:00
8 deadlifts 185/125
10 lateral box jumps 24”/20”
12 HSPU / pike push upsFriday 01/19/2018
January 18, 2018
Strength
Power Snatch
Sport/Life: 10:00 to work up to a heavy single
Fundamentals: 10×1 power snatch – same weight across all setsRest 2:00 then;
Metcon I
Sport:
AMRAP 8:00
10 double unders
1 power snatch @ 85% of heavy singleLife:
AMRAP 8:00
10 double unders / 20 single unders
1 power snatch @ 80% of heavy singleFundamentals:
AMRAP 8:00
20 single unders
2 power snatch @ 80% of load used in Strength portionRest 2:00 then;
Metcon II
Sport:
3 rounds for time of:
10 power cleans 135/95
40 air squatsLife:
3 rounds for time of:
10 power cleans 115/75
40 air squatsFundamentals:
Continue reading →
3 rounds for time of:
10 power cleans – choose load
40 air squatsThursday 01/18/2018
January 17, 2018
Mel’s Madness
On a 40:00 clock
Ever :90 for 6 sets (9:00)
1 push press+ 2 jerk(athletes choice-split jerk or push jerk)Rest 2:00
Min 11:00- 26:00 (amrap 15:00)
4 muscle ups (8 pull ups or ring rows + 8 dips or push ups)
8 push press 115/80
12 alternating front rack lunges 115/80
14 cal rowRest 2:00
Min 28:00-40:00
Continue reading →
E3MOM: 400 m run (4 sets)Wednesday 01/17/2018
January 16, 2018
Interval Training
10 sets of :20 hard effort / :40 easy effort of:
ME calorie row / Assault bike / 10m shuttle runStrength
Pause Back Squat
Every 2:00 for 12:00
Sport/Life: 3 pause back squats; adding load with each set, building to a heavy triple
Fundamentals: 3 pause back squats – same weight across all setsMetcon
Sport:
For time:
100 double unders
50 alternating DB/KB snatch – 50/35
30 burpee box jump overs 30”/24”Life:
For time:
100 double unders / 200 single unders
50 alternating DB/KB snatch – 40/25
30 burpee box jump overs 24”/20”Fundamentals:
Continue reading →
For time:
200 single unders
50 alternating DB/KB snatch – choose load
30 burpee box jump oversTuesday 01/16/2018
January 15, 2018
Skills
3 sets, for quality of:
-12 DB/KB push press – choose a load that allows you to go unbroken on all sets
-2 rope climbs / modified rope climbs
-10m HS walk / 2 wall walksMetcon
Sport:
5 rounds for time of:
200m run
10 deadlifts 275/185
12 TTBLife:
5 rounds for time of:
200m run
10 deadlifts 225/155
12 KTEFundamentals:
Continue reading →
5 rounds for time of:
200m run
10 deadlifts – choose load
12 hanging knee raisesMonday 01/15/2018
January 14, 2018
Metcon
Sport/Life:
AMRAP 8:00
12 KB swings 53/35
10 box jumps 24”/20”
8 pull upsFundamentals:
AMRAP 8:00
12 Russian KB swings – choose load
10 box jumps
8 ring rowsRest 2:00 then;
Strength
Power Clean + Hang Clean + Thruster
On an 8:00 clock, Work up to a max
Rest 2:00 then;
Metcon
Sport:
3 rounds for time of:
15 thrusters 95/65
15 burpeesLife:
3 rounds for time of:
15 thrusters 75/55
15 burpeesFundamentals:
Continue reading →
3 rounds for time of:
15 thrusters – choose load
15 burpees
