Feb. 1, 2016

warmup

1 min jumping jacks
2 min squat stretch
50 ft lunge foward
50 ft backward
5 hs get ups on wall or 1 min plank hold
empty bar
10 hang cleans-set weight

metcon

20 min amrap of
10 hang cleans 135/85
20 lunge steps
5 hspu or 10 pushups

cooldown

4x
10 strict pullups
20 ghd situps

Jan. 30, 2016

warmup

400 m run
empty bar
10 deadlifts
1 min dead hang with partner stretch

load weight for workout

metcon

5 laps around the gym about 130-150m each lap
50 double under
50 deadlifts @185/125
50 pushups
50 knee to elbow
50 pushups
50 deadlifts
50 double under
5 laps around the gym

cooldown

2 min lizard
2 min split stretch
2 min squat stretch

 

Jan. 29, 2016

warmup

1 min pvc passovers
1 min partner dead hang
with pvc go over hang power snatch
5 from hip
5 from on top of knee to hip
empty bar
5 reps of hang power snatch
*reminder hang position is anywhere above the knee
load weight

metcon

hang power snatch/ bar facing burpees 75-95/55-65
bar facing burpees
21-18-15-12-9-6-3

cooldown

any work missed from the week or
3x
15 ghd situps/ turn then 15 back extensions in 1 continuous set

Jan. 27, 2016

warmup

1 min jumping jacks
warmup
2×15 reps of each
-plate halos with 45/25
-ground to overhead full lockout
-1 around the world with feet on plate

metcon

10 min on of:
5 pullups
10 pushups
15 air squats

-2 min. rest then-

10 min of:
2 hand stand pushups or regular pushups (4)
4 box jump overs
8 plate ground to overhead 45/25

cooldown

3x 1 min dead hang
2 min plank hold
3 min squat hold

 

Jan. 26, 2016

Open Gym

Beach body/ recovery workout

Complete

with an empty barbell
8-10 x
10 single leg squat right leg
10 squats
10 single leg squat left leg
10 strict press
10 barbell curl
10 skull crushers
10 L sit raises to 90 degrees hanging on bar or knee raises

Cooldown

1k run or 1k row
3 min split stretch
2 min each side Lizard stretch

 

Jan. 26, 2016

warmup

400 m run
100 ft each
High knees
Butt kicks
Carioca
Side shuffle
1 min each side lizard stretch
1 min dead hang

Metcon

3 rounds of:

-150 ft sled push everyone empty sled (no poles) bottom handle sled push 10lbs each side

-30 KB swings

-45 wall ball shots

Cooldown

3x
25 leg push downs with partner
25 V ups (toe touches with PVC to toe)

Jan. 25, 2016

warmup

1 min jumping jacks
empty bar 1 min overhead hold
10 reps each of
-hang cleans
-push press

continue to warm up to weight
*may share bars if needed
*okay to partner up also

metcon

4-5 intervals of: @95-135/65-95
15 cal row
12 deadlifts
9 power cleans
6 clean n Jerk

*start as rower opens up

cooldown

4x
20 ghd situps
25 supermans

Jan. 23. 2016

warmup

400m run

3 min squat stretch

3min of mountain climbers 30 sec. on/ 30 sec. off

1 min partner deadhang

need a 45/25 lb plate for workout

metcon
-100/75/50/25 air squats
-carry plate around gym + 80ft plate drag
-accumulate 2 min plank hold after each set

 

cooldown

attempt 1 max L sit hold on bars

complete 4x 25 reps L-sit raises

Jan. 22, 2016

warmup

400 m run
Empty bar
10 deadlifts
10 strict press

Go over power snatch coaches control reps

1) 5 from hip/snatch
2) 5 from below knee-cap/hip/snatch
3) from shin/knee cap/hip/snatch

Set weight as form allows or 155/85

metcon

400 m run
Then 5 rounds of
3 snatches
6 pull-ups
9 box jump overs

400 m run
Then 5 rounds of
3 snatches
6 pull-ups
9 box jump overs

 

cooldown

Complete 100 hollow rocs
3x 15 hip extension

Jan. 20, 2016

warmup

2 min shuttle run easy pace
2 min squat stretch
2 min split stretch
1 min dead hang with partner

metcon

250 ft. oh lunge with plate 45/25

50-kb swings or slam balls

75 -push ups

50-kb swings or slam balls

250ft. oh lunge with plate 45/25

cooldown

accumulate
5 min in plank hold
10 min squat stretch