Sat. June 17, 2017

Metcon (Time)

Performance

Partner workout
12 Rope climbs
48 DB step ups (50/30) 20”
8 Rope Climbs
36 DB step ups
6 Rope Climbs
24 DB Step ups
4 Rope Climbs
16 DB step ups

10 min Ski erg
-switch every 10 cal

Fitness

Partner workout
12 Rope lowers
48 DB step ups (30/15) 20”
8 Rope lowers
36 DB step ups
6 Role lowers
24 DB Step ups
4 Rope lowers
16 DB step ups

10 min Ski erg
-switch every 10 cal

Fri. June, 16, 2017

1 Push Press + 5 Push Jerks 

*build to a heavy complex for today, does not have to be a 1RM

Metcon (AMRAP - Rounds and Reps)

Performance

8 min AMRAP
2-4-6-8-10…
Push Jerks (165/115)
20-40-60-80-100…
Double Unders

Rest 4 min

For time:
Start where you left off the 8 min AMRAP and work backwards until you reach zero
For Instance: You finished 12 Push Jerks and 68 Double Unders

For time:
68-100-80-60-40-20
Double Unders
12-10-8-6-4-2
Push Jerks

Fitness

8 min AMRAP
2-4-6-8-10…
Push Jerks (105/70)
20-40-60-80-100…
Single Unders

Rest 4 min

For time:
Start where you left off the 8 min AMRAP and work backwards until you reach zero
For Instance: You finished 12 Push Jerks and 68 Double Unders

For time:
68-100-80-60-40-20
Single Unders
12-10-8-6-4-2
Push Jerks

Thu. June 15, 2017

Metcon (No Measure)

Performance

14 min EMOM
1: 15-25 Wallballs (20/14)
2: Hollow Rock for :45

5 Rounds not for time
10 Romanian Deadlifts
10 Strict Ring Dips
10 Pistol Squats
10 Barbell Bent over Rows
*looking for perfect positions and creating strength in odd positions

Fitness

14 min EMOM
1: 10-15 Wallballs (14/10)
2: Hollow Rock for :45

5 Rounds not for time
10 Romanian Deadlifts
10 Banded Ring Dips
10 “Pistol” Step ups
10 Barbell Bent over Rows
*looking for perfect positions and creating strength in odd positions

Sat. June 10, 2017

Partner workout

30 minute EMOM: (one min on one min off)

Partner A works on the Even Min
Partner B works on the Odd Min

1st 8 minutes (4 minutes of work each)
AMRAP of Cindyish 5 pull ups/7 push ups/10 squats (2 rounds is totally doable)

2nd 8 minutes (4 minutes of work each)
25/18 cal row (30 is doable)

3rd 8 min (4 minutes of work each)
25 Sumo Deadlift High Pulls 75/55

4th 6 min (3 min of work each)
Assault bike 20/12

Wed. June 8, 2017

Hang Snatch 

Performance

In 15 minutes, build to a heavy single:
Full Snatch

Fitness

In 15 minutes, build to a heavy single:
Full Snatch (Power Snatch + Overhead Squat if needed)

Metcon (4 Rounds for time)

Performance

4 rounds each for time:
Run 400m
15 Burpee Box Jumps, 24/20”
Rest :90 between rounds.

Fitness

4 rounds each for time:
Run 400m
10 Burpee Box Jumps
Rest :90 between rounds.

Mon. June 5, 2017

Performance

7 min EMOM

3 Hang Squat Clean (from the mid thigh)

Then:

5 rounds each for time:
20 Calorie Assault Bike
50’ Overhead Lunge (Right Arm), 50/35 (16 lunge steps if limited space)
50’ Overhead Lunge (Left Arm), 50/35

Rest 2 minutes between rounds.
(the goal is 1 to 1 work to rest, please scale cals and load accordingly)

Fitness

7 minute EMOM:

3 Hang Squat Cleans

Then:
5 rounds each for time:
15/10 Calorie Assault Bike
50’ Overhead Lunge (Right Arm)
50’ Overhead Lunge (Left Arm)