Friday, August 24, 2018

Weightlifting
 DB strict press  (4 sets of 10 -*same weight for all but challenging)
 DB strict press
Weightlifting
Back Squat (80/2*6 sets  *base numbers off your most recent BS)
80/2*6 sets
*base numbers off your most recent BS max
Gymnastics
max freestanding tripod HSPU hold  (20 freestanding tripod leg lifts as warmup )
max freestanding tripod HSPU hold
Metcon
Metcon (Time)
5 rounds for time

-1 Pegboard ascent (Scale w/ 2 legless ropeclimbs)
-16 sandbag/dball cleans (100/70)
-100m sprint

Monday, August 20, 2018

Weightlifting
Snatch pull to above knee + snatch from 2" off the ground  (*Build to max set for the day with no misses)
Snatch pull to above knee + snatch from 2" off the ground
Weightlifting
Back Squat 
Back Squat: 80/2*6 sets
*base numbers off your most recent BS max
Gymnastics
10 perfect hollow pushups + 45 sec. plank hold at top 
10 perfect hollow pushups + 45 sec. plank hold at top
Metcon
Metcon (AMRAP - Rounds and Reps)
14 min. AMRAP

-200 ft. walking lunges w/ DBs in front rack (50/35s)
-100 ft. bearhug sandbag carry (100/70)
-15 DB thrusters (50/35s

Monday, August 13, 2018

Weightlifting
Snatch from the Blocks 2" off floor: (Snatch pull+Snatch=1)  (Work to heavy/smooth double for the day)
Snatch from the Blocks 2" off floor: (Snatch pull+Snatch=1)
Weightlifting
Front Squat (Front squat - Find 1rm)
Gymnastics
Handstand march on wall  (3 min. EMOM - 15 )
Handstand march on wall
Gymnastics
 Max HS hold in 4x6' box (3 sets )
Max HS hold in 4x6' box
Metcon
Metcon (Time)
5 rounds for time

-21 KB Deadlifts (70/55s)
-15 UB TTB
-9 OHS (155/105)

Thursday, August 9, 2018

Weightlifting
1 Pause power jerk + power jerk (6 sets to find max: use blocks if able )
1 Pause power jerk + power jerk
Back Squat 
 Backsquat: Find 3 rep max in 12 minutes with a 5 sec pause on the first rep of each set
Gymnastics
Frog squats (20 feet together Frog squats)
Frog squats
Metcon
Metcon (Time)
10 AMRAP
20 Toes to Bar
10 Power Clean (185/135)

- At 12:00 -

For Time:
500m Ski Erg

Monday, August 6, 2018

Weightlifting
Snatch from the Blocks 2" off floor: (Find max double for the day)
Snatch from the Blocks 2" off floor

Weightlifting
Front Squat (Deload - FS: 50/2, 60/2, 70/2, 80/2*4 sets)

Gymnastics
wall walks (5 min. EMOM - 3 wall walks up and down)
start in pushup position wall walk touch chest on wall

Metcon (Time)
3 rounds for total time

-6 Ring MU
-12 DB thrusters (50/35)
-60 DU

Thursday, August 2, 2018

Weightlifting
Behind The Neck Jerk (1 BN jerk + 1 Jerk from the blocks: )
50/1+3, 60/1+3, 65/1+2, 70/1+2, 75/1+2, 80/1+1, 85/1+1, 90/1+1
Weightlifting
Back Squat (BS:work to 5rm in 5 sets)
Gymnastics
hanging from pullup bar in dead hang  (Accumulate 2 min. )
 hanging from pullup bar in dead hang
Metcon
Metcon (Time)
For total time:

Row 1k
Run 1 mile
Row 1k

Monday, July 30, 2018

Weightlifting
Snatch from the Blocks below the knee 
Snatch from the Blocks below the knee
 Snatch from the Blocks below the knee: Snatch pull + Snatch=1: 60/3, 70/3, 75/2*2, 80/2*2 sets, 85/2*2 sets, 90/1*2 sets, 90+/1 only if no misses
Weightlifting
Front Squat (Work to 3rm in 5 sets with a 3 sec. pause in first)
Gymnastics
HS march steps w/ feet on wall *face away from wall   ( 5 min. EMOM - 30 steps)
HS march steps w/ feet on wall *face away from wall
Metcon
Metcon (AMRAP - Rounds and Reps)
16 min. AMRAP
-15 TTB
-50ft. lunge steps w/ dbs in front rack (50/35)
-20 cal air bike