25 Sept 18

Back Squat (10@60%, 8@65%, 8@70%, 8@75%) Metcon (Time) 15 min time cap 4RFT 10 Squat Cleans (115,80) 10 S2OH 10 Reverse Lunges Extra Credit Metcon (Time) 10 RFT 10 Cals AB 10 Burpees Rest exactly :30 between each round Log total time including rest

24 Sept 18

Negative Pull Ups (EMOM5) Start with chin above bar and slowly lower to full hang 2 second hold at the top (chin over the bar) 5-10 second lower (smooth through out) 2 second hold at the bottom (active shoulders) DB Powell Raises (2×10 each side, try to add weight) https://www.youtube.com/watch?v=BxK60HYw760 Metcon (AMRAP – Rounds and Reps)[…]

22 Sept 18

Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders Scaled 🙂 20-30 min time cap (you choose) 2 Rnds of 25 Reps[…]

21 Sept 18

Rope Climb (10 Mins to review Rope Climbs) Make 3-5 attempts on a Rope Climb Sit to Stand Locking in and holding for 5-15 seconds 1-2 Pulls Full climb techniques Legless Handstand Push-ups (EMOM5) Try to improve from where you were last week 🙂 Metcon (AMRAP – Reps) 15 min time cap 1,2,3…50′ Shuttle Sprint[…]

20 Sept 18

Metcon (AMRAP – Rounds and Reps) AMRAP10 200M Run 10 Wall Balls Metcon (AMRAP – Reps) Tabata (10 mins, 5 Rnds) 1. Push Ups 2. Supermans 3. Side Plank Right 4. Side Plank Left Metcon (AMRAP – Reps) EMOM10 1. 10/7 Cals AB 2. 5-15 Burpees Metcon (AMRAP – Rounds and Reps) AMRAP10 30 Double[…]

19 Sept 18

Back Squat (10@60%, 8@70%, 6@75%, 4@80%) Metcon (Time) 12 min time cap 3RFT 20 Power Snatches (75,55) 20 T2Bs Extra Credit Shoulder Press (10@60%, 8@70%, 6@75%, 4@80%)

18 Sept 18

Negative Pull Ups (EMOM5) Start with chin above bar and slowly lower to full hang 2 second hold at the top (chin over the bar) 3-5 second lower (smooth through out) 2 second hold at the bottom (active shoulders) Zottman Curls (2×10 reps – try to increase weight) http://www.bodybuilding.com/exercises/detail/view/name/zottman-curl Metcon (AMRAP – Rounds and Reps)[…]

17 Sept 18

Deadlift (10@60%, 8@70%, 6@75%, 4@80%) Death by Power Cleans (AMRAP – Rounds) “DEATH by POWER CLEANS” Minute 1 – 1 Power Clean (135,95) Minute 2 – 2 Power Cleans Minute 3 – 3 Power Cleans Minute 4 – 4 Power Cleans Minute 5 – 5 Power Cleans ………..and so on until you can not complete[…]

16 Sept 18

Metcon (Time) 5 Rnds 100M Run 10 Wall Balls Bills Miserable Abs 1 (2 Rnds) 30 Bridge Kicks 1 Min Plank 1 Min Left Plank 1 Min Right Plank 30 Bird Dogs 15 Supermans Metcon (Time) For time 10 Push Ups/ Renegades 20 Burpees 30 Rings Rows/ Pull Ups 40 Air Squats 50 Single Unders/[…]

15 Sept 18

Metcon (Time) 45 min time cap Teams of 2 (Rx) 50 – 40 – 30 –  20 – 10 Cals on Rower OHS (75,55) Burpees Pull Ups Teams of 2 (Mod) 50 – 40 – 30 –  20 – 10 Cals on Bike or Rower Goblet Squats (35,25) Burpees Pull Ups or Ring Rows