March 31, 2016

warmup

400 m run
2 min squat stretch
50 ft lunge with lizard
1 min scorpion kicks
Empty bar complete 10deadlifts load weight

Metcon

5 deadlifts 225/155
50 sit-ups
10 deadlifts
40 sit-ups
15 deadlifts
30 sit-ups
20 deadlifts
20 sit-ups
25 deadlifts
10 sit-ups

Sit-ups will be butterfly an mat sit-ups

Cooldown

4 x
1 min dead hang
1 min split stretch

March 29, 2016

warmup

3 laps around gym
1 min dead hang
2 min squat stretch
100 ft each
High knees
Butt kicks
Lunge with lizard

metcon

4x intervals of
400 m row or 20 cal assault
20 push-ups
2 laps around gym
25 KB swings

-Rest as row opens up. Aim for sub 2 min on row each time

cooldown

4x
5 hs get ups +20 sec hold on last rep
15 hanging knee raises slow and controlled

March 27, 2016

warmup

400m run
1 min dead hang
1 min scorpion kicks

empty bar
1 min oh hold
5 clean style deadlifts to mid thigh
5 hang cleans from mid thigh
5 clean n jerk
*set weight/ do 5-10 reps on pull-ups to finish up warmup
*set pull up station if band needed

metcon

@155/95-105
10-1 clean n jerk
-in between each round
5 pullups
10 lunge steps stepping backwards in place

cooldown

3x
3-5 negative pull-ups underhand chin above bar to start then slowly lower yourself down
1 min plank hold
25 hollow rocs

 

March 26, 2016

warmup

400 m run
50 ft each
high knees
butt kicks
lunge with lizard stretch

go over med ball cleans

metcon

30 med ball cleans
3 laps around the gym with med ball (450m)
21 wall ball shots

2 laps around the gym (300m)
30 med ball cleans
15 wall ball shots

1 lap around the gym (150m)
30 med ball cleans
9 wall ball shots

*only 1st round you start with med ball cleans

cooldown

100 hollow rocs
stay for food and entertainment

March 26, 2016

warmup

1 min jumping jacks

1 min dead hang

empty bar

1 min overhead hold

then

3 rounds empty bar

5 thrusters

3 front squats

1 strict press

load weight as form allows:

metcon

21-18-15-12-9-6-3

thrusters/burpees over bar (bar facing for those being judged only)

cooldown

3x

20 ghd situps

25 supermans

March 23, 2016

warmup
 quick warmup
metcon

4x 400 m run + 10 pull-ups

-rest 5 min then-
3x 800m run + 15 toe to bar

-rest 5 min then-

1x 1k run + 30 heavy med ball overs- or -30 tire flips- or- 60 slam balls

cooldown

3x
20 back extensions
15 v sit to wall touch

March 22, 2016

warmup

1 min jumping jacks

every 30 sec 10 air squats x 3 min

1 min dead hang

1 min each side lizard stretch
1 min scorpion kick

metcon

10 rounds of:
10 lunge steps

10 kb swings
10 step ups on box 24/20
10 wall ball shot

cooldown

3 min split stretch
3 min squat stretch
accumulate 3 min in dead hang
100 hollow rocs

March 21, 2016

warmup

400m run
1 min dead hang
3 round empty bar
5 front squats
5 strict press
5 hang cleans
*coaches walk them thru 1st round control reps

Metcon

800 m run
50 clusters (squat clean to thruster) 135/85 or modify weight as form allows
800 m run

Cooldown

3 rounds easy pace of
50 ft lunge with lizard
25 hollow rocs
1 min plank hold

March 19, 2016

Warm up

400 m run
100ft each
-high knees
– butt kicks
50 ft lunge with lizard

metcon

100 double unders or 200 singles
30 oh lunge steps 45/25
150 ft empty sled push

75 double unders or 150 singles
30 oh lunge steps
150 ft empty sled push

50 double unders
Same

25 double unders

same

Cooldown

Complete
100 medball sit-ups

March 17, 2016

Warm up

1 min jumping jacks
50 ft lunge with lizard
1 min dead hang
50 ft walk out

metcon

5 rounds of
10/15 cal row
30 KB swings
10 burpee box jump

Cooldown

3x
15 ghd sit-ups
5 hs get ups on wall with 2 sec hold between each rep