Monday 4-30-2018

Monday 4-30-2018

Warm Up

2 rounds

5 Ring Rows

10 OHS

Strength

EMOM 8 (AHAP)

1 Front Squat

1 Hang Snatch

1 OHS

Metcon

10 pull-ups 

40 DB overhead lunges

10 pull-ups 

30 DB snatches, alternating arms

10 pull-ups

20 DB overhead squats, 10 each arm

10 pull-ups

10 DB Turkish get-ups

10 pull-ups

Friday 4-27-2018

Friday 4-27-2018

Warm Up

2 rounds

5 burpees 

10 good morning 

Strength

10 EMOM

Even: 5 Deficit Deadlift

Odd: 10 1 leg DB Calf raise

Metcon

“Regionals 14.3”

3 Rounds

50 pistols

7 MU

10 Hang Power Cleans (175#/125#)

16 minute cap

Thursday 4-26-2018

Thursday 4-26-2018

Warm Up

2 rounds

20 doubles

10 Mountain Climbers

Strength

10 EMOM

Even: 5 push press

Odd: 10 Front Delt Raise

Metcon

Amrap 12

30 doubles

6 HSPU

6 1 arm DB Jerk

6 push-ups

Wednesday 4-25-2018

Wednesday 4-25-2018

Warm Up

500m Row

10 OHS

Strength

10 EMOM

Even: 5 Pendlay Rows

Odd: 10 Biceps Curls

Metcon

1000m Row

50 hang Snatch (95#/65#)

30 T2B

Partition reps however

Tuesday 4-24-2018

Tuesday 4-24-2018

Warm Up

400m Run

10 OHS

Strength 

10 EMOM

Even: 5 front squat

Odd: 10 walking lunges

Metcon

“Kel” (3 round “Kelly”)

3 Rounds

400m Run

30 box jumps

30 wallballs

Monday 4-23-2018

Monday 4-23-2018

Warm Up

2 rounds

5 KBS 

10 KB neck circles 

10 push-ups 

Strength

10 EMOM

Even: 5 bench press

Odd: 10 Floor Flys

Metcon

“Lynne”

5 rounds for max reps

Bodyweight Bench Press

Pull-ups

Friday 4-20-2018

Friday 4-20-2018

Warm Up

Sally OHS

Skills and drills

Split jerk 101

Or

Bench press deload 5×5

Metcon

1/2 Chelsea 

15 EMOM

5 pull-ups

10 push-ups 

15 squats

Thursday 4-19-2018

Thursday 4-19-2018

Warm Up

2 rounds

20 jumping jacks

10 PVC Pass-thru

Skills and drills

Snatch 101

Or 

Deload Pendlay row 5×5

Metcon

10 amrap

1000m row

Then 

Ascending ladder 

1 Ground to Overhead (95#/65#)

1 muscle-up

2

2…

Wednesday 4-18-2018

Wednesday 4-18-2018

Warm Up

400m Run

10 OHS

Skills and drills

Squat therapy 101

Or

OHS Deload 5×5

Metcon

3 rounds

400m run

15 OHS (95#/65#)

15 box jumps

Tuesday 4-17-2018

Tuesday 4-17-2018

Warm Up

2 rounds

20 doubles 

50 feet one arm DB Farmer walk

Skills and drills

HSPU 101

Or

Strict press deload 5×5

Metcon

5 rounds

30 doubles

5 hspu 

10 KBs