July 29, 2016

Warmup

4oo m run
100ft lunge with lizard
empty bar
10 deadlifts
set weight to 185/125

metcon

1 k run
25 box jump overs step down
-then-

3 rounds of:

25 deadlifts

25 pushups

-then-
25 box jump overs
1 k run

cooldown

3x
1 min scorpion kick
15 ghd situps

July 27, 2016

warmup as needed

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Metcon modified Brian

Modified version
3 rounds of
25 pull-ups (strict optional)
25 back squats @185/135

Modify  weight as form allows

cooldown

3x 10 hip Ext
*3 sec pause at top

July 26, 2016

warmup

400 m run
100 ft lunge with lizard
2 min squat stretch
1 min dead hang

metcon

7 rounds of
21/14 calorie row or assault bike
14 toe to bar
7 heavy med ball over or partner tire flips
*option for med ball over is 21 ball slams

cooldown

easy pace of
3 rounds of
50 ft walk out
100 ft lunge steps

July 23, 2016

warmup

400 m run
100 ft lunge with lizard stretch
50 ft walk out
1 min dead hang
30 sec overhead plate hold

metcon

5x
-25 shoulder to overhead with plate 45/25
-carry any way 100m or around short part of gym
-80 ft plate drag

cooldown

3x
15 hip extensions
15 push ups

July 22, 2016

warmup

400 m run
3 rounds of
10 jumping jacks
10 lunge steps
then
with empty bar go over hang cleans
STRESS—HOOK GRIP!!!!!

metcon

5 min on/ 1 min off x 4 rounds

12 hang cleans @135/75+
12 front rack lunge steps stepping backwards
6 burpees

cooldown mandatory  “if you dont work it it wont magically happen”

2×1-6 ladder or
pullups
strict hspu or hs get up to wall

July 16, 2016

warmup

400 m run
1 min dead hang
1 min plank hold

1 min scorpion kicks

-set up stations and perform few reps of each

 

metcon Filthy Fifty Modified

For time:
100 double unders or 150 singles
50 Jumping pull-ups
50 Kettlebell swings 55/35
50 Walking Lunge steps
50 Knees to elbows or knee raises
50 Push press 45/35
50 sit-ups
50 Wall ball shots, 20/14
50 Burpees
100 double unders

cooldown

10 min accumulate squat stetch

July 15, 2016

warmup

400 m run
1 min dead hang
1 min plank hold

1 min jumping jacks

beach body wod

50 strict pull-ups or ring rows
100 strict press 75/35-45 or choose weight as needed  can go heavier if you choose
*partition pull-ups and strict press as needed until complete then finish with
5 rounds of
-empty bar
20 barbell curls
20 skull crushers

cooldown

4x
12 knee raises slow and controlled
12 L sit raises slow and controlled

July 14, 2016

warmup

400 m run
1 min scorpion kicks
100 ft lunge with lizard
1 min plank to pushups
2 min squat stretch

metcon

death by burpee once you fail rest 1 min then continue death by air squats rest 2 min then 1K run
*min 1- 1 burpee
min 2- 2 burpees
min 3- 3 burpees…… continue till you cannot make reps in the minute then rest 1 min then whatever number you capped out at is same number of air squats you have to do in the min.  ex.  min 15 cannot make burpees…… rest min 16….. then next min 17 air squats in the minute….. continue to failure.   rest 2 min then 1k recovery run

cooldown

3 min squat stretch
3 min split stretch
1 min dead hang

July 13, 2016

Warrior Wed.
metcon 1

“Rahoi“

Complete as many rounds as possible in 12 minutes of:

24/20 inch Box Jump 12 reps

95/65 pound Thruster  6 reps

6 Bar-facing burpees

OLYMPUS DIGITAL CAMERA

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

-AND/OR-

metcon 2

“Ship“

9 rounds for time of:

185 pound Squat clean 7 reps

8 Burpee box jumps 36″ box

Hero_SgtShipway_th
Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

*choose 1 or do both as option

COOLDOWN

4x

20 back extensions

20 hollow rocs

July 12, 2016

warmup

400 m run
with empty bar
1 min oh hold
then
10 clean deadlifts
8 hang cleans
6 strict press
add warm up weight do 4 reps
add final weight as form allows or 185/105+
-set up wall ball station

metcon

10 rounds of
15 wall ball shots
3 clean n jerk @185/105+

cooldown

accumulate
3 min dead hang
7 min squat stretch