March 1, 2016

WARMUP
-1 min jumping jacks
-50 ft lunge with lizard
-1 min scorpion kicks
-50 ft walk out
-10 reps empty bar deadlifts
-Load weight as form allows or 225/155
Metcon
21 cal row
21 deadlifts 225/155
21 dips/ or HR push-ups
18-15-12-9-6-3
Cooldown
3x
20 V sit wall touches
25 supermans

Feb. 26, 2016

warmup

100ft
High knees
Butt kicks
Lunge with lizard
1 min dead hang
Set up weight for oh lunge
95/65….75/55….or 45/35…..or plate 45/25

Metcon open 16.1

20 min amrap of
-8 oh lunge steps (choose version)
-8 bar jumping burpees(if you choose plate it is burpee onto the plate)
-8 oh lunge steps
-8 pull-ups
*make sure to go back to oh lunge after burpees before pull-ups

Cooldown

Accumulate 3 min in plank hold
100 hollow rocks

Feb. 25, 2016

Quick warmup

1 min burpees
50ft lunge with lizard
50 ft walk out
1 min scorpion kick
Set up weight for deadlifts

Metcon

4-5x
Deadlift 155/105 -15
Row/assault -18 cal
Burpee box jumps -12

-rest as rower or bike opens up

Cooldown

4x
10 strict pull-ups
30 hollow rocs

Feb. 23, 2016

warmup

2 min easy pace shuttle run
1 min squat stretch
2 min tabata burpees
(hold will be in pushup position)
empty bar complete 10 strict press

metcon

100 air squats

10 shoulder to overhead @95/65

80 air squats

15 shoulder to overhead

60 air squats

20 shoulder to overhead

40 air squats

25 shoulder to overhead

20 air squats

30 shoulder to overhead

cooldown

4×25 V setups with feet on wall
x 25 supermans

Feb. 22, 2016

Warmup

100 ft each
High knees
Butt kicks
Side shuffle

50ft lunge with lizard
1 min dead hang with hands touching if possible

Metcon

5 rounds of:
400m run
30 KB swings
10 heavy med ball over or tire flips

Cooldown

3x 20 ghd sit-ups
1 min plank after each set of ghds

Feb. 19, 2016

warm up

400m run
50 ft walk out
50 ft lunge step with lizard
empty bar
10 hang cleans
8 push press
1 min overhead hold

*build to workout weight

155/85-105

metcon

3 rounds of:
180 ft sled push  empty
15 clean n jerks
800 m run
*go as sled opens up

cooldown

accumulate 7 min in squat hold
3 min in dead hang

10-1 perfect reps of
air squats
ghd situps

 

Feb. 17, 2016

warm up

2 min jumprope
1 min plank hold
50 ft walk out
50 ft lunge step with lizard
empty bar
10 deadlifts

*build to workout weight

225/155

metcon

21-15-9-15-21

deadlifts
pushups

rest 5 min then

5 min amrap max reps box facing burpees

cooldown

3x 15 hanging knee to elbow strict
20 hollow rocs

Feb. 17, 2016

quick warmup

400 m run
50 ft each
high knees
butt kicks
1 min scorpion kicks

metcon

20 sec on 40 sec rest x 10 intervals (should be 30 min of work)

-row or assault bike
-shuttle run
-dead hang will be 30 sec. not 20

cooldown

100 hollow rocks
2 min lizard each leg

Feb. 16, 2016

Warmup
1 min jumping jacks
50 ft lunge plus lizard
50 ft walk out
1 min scorpion kicks
Warm up to weight and movements
 metcon
 5 min on 1 min off x 4 of
10 wall ball shots
10 push press @75/55
10 lunge steps no weight
10 push-ups
*Start where you leave off
Cooldown
3x 25 hollow rocs
     1 max hs hold against wall