Friday 11-29-2018

Warm Up

2 Rounds

5 Snatch Pulls

5 OHS

5 Squat Snatch

100m Run

Strength

EMOM 6

5 DB Bench Press

Metcon

21-15-9

Squat Snatch (95#/65#)

Ring Dips

400m Run before and after 15 Round

Thursday 11-29-2018

Warm Up

2 Rounds

20 Doubles

10 OHS

Strength

EMOM 6

5 Squat Cleans

Metcon

50-40-30-20-10

Doubles

20-18-16-14-12

Pistols 

5-4-3-2-1

Bar MU

Tuesday 11-27-2018

Warm Up

2 Rounds

250m Row

10 Pushups

Strength

EMOM 6

5 Strict Press

Metcon

1000m Row

Then

3 Rounds

10 HSPU

15 Burpees

Monday 11-26-2018

Warm Up

2 Rounds

10 PVC GMs

10 OHS

5 Burpees

Strength

EMOM 6

5 Front Squat

Metcon

21-15-9-15-21

Air Squats

T2B

Walking Lunges

Medball Sit-ups 

Blog Week of 11-26-2018

Quote of the Week 11-26-2018

“The brave do not live forever, but the cautious do not live at all.”

NEWS

I will be posting the catering menu for our annual Holiday Party this week in the box.  Sunday, December 16th at 4:30pm- cost will be $40 a head– bring friends and family! There will be way too much food, booze, and games.  This will be a much welcomed celebration for all your hard work this year.

COMMUNITY

I am happy to say your tuition helped feed 60 families across the North Shore this holiday!  We will be doing a food drive for the Christmas season as well. I am so lucky to be surrounded by good, honest, and like minded people and together our community is making an incredibly positive impact.

PROGRAMMING

We are about to enter week 7 of our Oly cycle.  This will be our second to last week of Oly focus so expect to hit big, new singles next week.  Use this programming to focus on fundamentals and really lock in your form on all lifts. There will be a lot of lighter picking objects up and squatting with them all throughout the strengths and metcons.  If you have been training for around a year this is an accessible week to try to Rx most, if not all Metcons.

 

HERE WE GO!

 

Monday

Strength

EMOM 6

5 Front Squat

Metcon

21-15-9-15-21

Air Squats

T2B

Walking Lunges

Medicine ball Sit-ups

 

Tuesday

Strength

EMOM 6

5 Strict Press

Metcon

1000m Row

Then

3 Rounds

10 HSPU

15 Burpees

 

Wednesday

Strength

EMOM 6

5 Hang Cleans

Metcon

AMRAP 12

8 KBs

8 Box Jumps

8 Pull-ups

8 KB SDHP

 

Thursday

Strength

EMOM 6

5 Squat Cleans

Metcon

50-40-30-20-10

Doubles

20-18-16-14-12

Pistols

5-4-3-2-1

Bar MU

 

Friday

Strength

EMOM 6

5 DB Bench Press

Metcon

21-15-9

Squat Snatch (95#/65#)

Ring Dips

400m Run before and after 15 Round

 

Friday 11-23-2018

Warm Up 

400m Run

10 OHS

Strength

EMOM 10

3 Bench Press

Metcon

3 Rounds

400m Run

22 Weighted Sit-ups 

11 Devils Press

Wednesday 11-21-2018

Warm Up

2 Rounds

250m Row

10 Ring Rows

Strength

EMOM 10

3 Pendlay Row

Metcon

21 Calorie Row

15 Hang Cleans (185#/115#)

9 MU

15 Hang Cleans

21 Calorie Row

Tuesday 11-20-2018

Warm Up

2 Rounds

5 Box Step-up

10 KBs

15 PVC Strict Press

Strength

EMOM 10

3 Split Jerk

Metcon

AMRAP 12

3 HSPU

6 Box Jumps

9 T2B

12 KBs