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August 18, 2016

Warmup

400 m run

10 squats every 30sec x 3 min

-empty bar perform 

5 snatch from hip

3 from knee

1 from shin

5 hang clean n press

-load weight as form allows
Metcon

4 rounds of

50 lunge steps

10 ground to overhead 135/75+

(Can snatch or clean n jerk)
Cool down 

3x

20 cal easy pace row

50 ft walk out

Aug 9th, 2016

Warmup

Warmup
400 m run
3 min of every 30 sec
10 air squats
Then 1 min plank hold
Empty bar
5 hang cleans
10 deadlifts

At 135-165/55-115
*choose weight as close to highest weight where you can go unbroken without sacrificing form too much

Metcon

Unbroken + burpee penalty

15 cleans
21 wall ball shots
12 cleans
21 wall ball shots
9 cleans
21 wall ball shots
6 cleans
21 wall ball shots

cooldown

3x
25 cal row
50ft lunge with lizard
25 hollow rocs

Aug 8th, 2016

Warmup

400 m run
1 min deadhang
1 min scorpion kick
Empty bar
1min oh hold
5 strict press

Metcon

3 round of
400 m run
21 shoulder to overhead 115/55-75
12 burpee box jumps

cooldown

4x
10 strict pull-ups
15 empty bar skull crushers

Aug 5th, 2016

Warmup

400 m run
100ft each
High knees
Butt kicks
Lunge with lizard

Metcon

1 min each of:
-Cal row/ assault
-Push-ups
-Shuttle run (30ft turn around)
-Deadhang
-Rest
*stress quick transitions

cooldown

With partner med ball chest pass
4x
12 front
12/12 side
24 leg push downs

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