08/14/2020
Warm-up
Metcon (Time)
15-12-9
C2B Pullup
Thruster 115/85
C2B Pullup
Thruster 115/85
08/13/2020
Warm-up
40 DU / 80 SU
10 walking lunges
10 light kb swing
10 jump squats
10 kb push press (each arm)
then
PVC shoulders
10 walking lunges
10 light kb swing
10 jump squats
10 kb push press (each arm)
then
PVC shoulders
Metcon (AMRAP – Reps)
8 Min AMRAP
3-6-9-12-15….
KB Swing 53/35
KB Gobblet Squat 53/35
3-6-9-12-15….
KB Swing 53/35
KB Gobblet Squat 53/35
-Continue adding 3 reps per round until time
-Score is total reps
**Rest 2 min before starting B**
-Score is total reps
**Rest 2 min before starting B**
Metcon (AMRAP – Reps)
8 Min AMRAP
4-8-12-16-20…
KB Reverse Lunge 53/35
Single arm KB Push Press 53/35
4-8-12-16-20…
KB Reverse Lunge 53/35
Single arm KB Push Press 53/35
-Continue adding 4 reps per round until time
-Single arm KB Push Press – split the reps per side each round. Ex, for 4, do 2 right side and 2 left side
-Score is total reps
-Single arm KB Push Press – split the reps per side each round. Ex, for 4, do 2 right side and 2 left side
-Score is total reps
Metcon (Time)
With a partner
50 Cal Bike
50 Cal Ski
50 Cal Row
Every 3 min 20 burpees (split up however you want)
50 Cal Bike
50 Cal Ski
50 Cal Row
Every 3 min 20 burpees (split up however you want)
08/12/2020
Warm-up
Jog BD&B
then on turf, down and back
-High knee
-Butt kicker
-Step out lunge
-Burpee broad jump
then
10 Push up
10 Ring dip negatives (slow and under control)
then spend 4-5 min warming up to wod weight on DB
then on turf, down and back
-High knee
-Butt kicker
-Step out lunge
-Burpee broad jump
then
10 Push up
10 Ring dip negatives (slow and under control)
then spend 4-5 min warming up to wod weight on DB
Metcon (Time)
For Time
Buy-In 100 DU
then 3 rounds
10 Ring Dip
10 Alt DB Snatch 50/35
Cash-out 100 DU
Buy-In 100 DU
then 3 rounds
10 Ring Dip
10 Alt DB Snatch 50/35
Cash-out 100 DU
Shoulder Press (5-4-2-2-2 (55%, 60%, 75%, 85%, 90%))
Ab Ripper
40 on 20 off 3 rounds of each:
Russian Twist
Flutter Kick
Plank
V-Up
08/11/2020
Warm-up
3 Min Bike/Ski/Run
20 walking lunges steps
10 Push ups
Accumulate 1 min HS Hold
10 Kip swings
20 walking lunges steps
10 Push ups
Accumulate 1 min HS Hold
10 Kip swings
Metcon (Time)
2 Rounds for Time
50 Medball clean 20/14
40 Sit up
30 Burpees
20 TTB
10 HSPU
50 Medball clean 20/14
40 Sit up
30 Burpees
20 TTB
10 HSPU
Power Clean (4-4-4-4 (55%))
Power clean + 2 Front Squats
08/10/2020
Warm-up
Jog BD&B
10 Jump squats
10 Walking Lunges
10 PVC strict press
10 PVC OHS
10 PVC Good mornings
10 Jump squats
10 Walking Lunges
10 PVC strict press
10 PVC OHS
10 PVC Good mornings
Metcon (Time)
5 Rounds for Time
10 Bicep curl 45/35
10 BTN Strict Press 45/35
10 OHS 45/35
10 Good mornings 45/35
*200m Run after each round
10 Bicep curl 45/35
10 BTN Strict Press 45/35
10 OHS 45/35
10 Good mornings 45/35
*200m Run after each round
Use empty barbell (DO NOT drop the empty bar onto ground, place it gently)
Scale to training bar, PVC, or condiser light KB’s
200m = behind license office, turn around at road. Be careful and watch for cars!!
Scale to training bar, PVC, or condiser light KB’s
200m = behind license office, turn around at road. Be careful and watch for cars!!
RDL (Romanian Dead Lift) (5-5-5-5 (50%))
start @ 7:32 min mark
50% of DL 1RM
Metcon (Time)
4 x 200m run
work:rest 1:1
work:rest 1:1
Score is total time, including rest
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