7 May 19

Deadlift (DL 10@60% 10@65% 8@70% 8@75%) Metcon (Calories) AMRAP3 15 KBS (70,53) 20 Alt. Lunges (70,53) AMRAP Cals Rowing x 3 Rnds w/ 3 min rest in between * Log the calories rowed Metcon (Calories) New/ Rehab/ Master AMRAP3 15 KBS (35,25) 20 Alt. Lunges AMRAP Cals AB x 3 Rnds w/ 3 min rest[…]

6 May 19

Back Squat (BS 10@60% 10@65% 8@70% 8@75%) Front Squat (FS 5@60% 5@65% 5@70% 5@70%) Metcon (Time) AMRAP12 12 Thrusters (115,85) 12 Burpees 400M Run 9 Thrusters 9 Burpees 400M Run 6 Thrusters 6 Burpees 400M Run Metcon (Time) New/ Rehab/ Master AMRAP12 12 Goblet Squats (35,25) 12 Burpees 400M Run 9 Goblet Squats 9 Burpees[…]

4 May 19

The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 To learn more about The Seven click here Metcon[…]

3 May 19

Metcon (Weight) Barbell Farmer’s Carry 100M Metcon (Time) Barbell Farmer’s Carry Team Relay Divide the class into 2 teams… (65,45) Each team member travels 100M and then passes off the barbells to the next team member… Every team member MUST go once… If the teams are uneven, one team member on one team will have[…]

2 May 19

Metcon (AMRAP – Rounds and Reps) WARM-UP 12 minutes of: 10 wall Balls (20/15) 10 wall ball situps 10 Alt. Slam Ball Push Ups 10 wall ball russian twists 200m Run w/ Ball Metcon (AMRAP – Reps) CIRCUIT #1 3 Rounds – 45 seconds each movement (continuous clock, you can rotate with :10 seconds remaining)[…]

1 May 19

Turkish Get Up (10 mins to climb to 2RM TGU each side) RDLs (5×5 Single Leg RDL) Do these with a coach only until you really have a good handle on them… Keep your lumbar spine in tact, keep your shoulder blades retracted, keep the bar as close to your body as possible… Bar travels[…]

30 Apr 19

Hand Stand Holds (HS Review and Hold work 5 – 10 mins) Handstand Push-ups (EMOM5) HSPU Review and technique work – up to 5 reps or go to a harder level DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#[…]

29 Apr 19

Push Up Series (12 min to get 1-2 sets in) The following is a typical layout (could vary) complete 3 PUs per item unless you have GREAT PUs… 2RNFT 5/3 Regular (Tri-cep) PU 5/3 Wide PU 5/3 Regular PU 5/3 One Hand in Front, One in Back 5/3 Regular PU 5/3 Other Hand in Front,[…]

26 Apr 19

Deadlift (DL 10@60% 8@70% 8@75% 8@80%) Diane (Time) 21-15-9   Deadlifts, 225# / 155# Handstand Push-ups Metcon (Time) 10 Min Time Cap 3RFT 15 DLs (155,105) 15 HR PUs Barbell Carry (Barbell Carry – Back Rack – 50′) Front Rack or Back Rack Carry for a specified distance Heavier than last week Extra Credit Bills Miserable[…]

25 Apr 19

Metcon (Time) WARM-UP: 500m row 50 situps 50 jumping jacks 400m row 40 Russian twists 40 mountain climbers 300m row 30 hollow rockers 30 star jumps Hand Stand Holds  E2MOM10 HS Holds/ Shoulder Taps/ HS Walk practice (work for no more than 30 secs) Metcon (Time) For time: 25 Cal Row 50 KB Swings (light)[…]