Wednesday 1-23-2019

Warm Up

2 Rounds

10 Burpees

10 Ring Rows

Strength

Pendlay Row

3-3-3-3-3@ 90%

Metcon

3 Rounds

Minute 1: Max Burpee-Pull-ups 

Minute 2: Max Doubles

Minute 3: Max Burpee-T2B

Minute 4: Max hang clean (95#/65#)

Tuesday 1-22-2019

Warm Up

2 Rounds

200m Run

10 PVC Pass-thru

Strength

Strict Press

3-3-3-3-3@ 90%

Metcon

AMRAP 15

200m Run

10 HSPU

5 Ring Dips

Monday 1-21-2019

Warm Up

2 Rounds

10 Calorie Row

10 OHS

Strength

Back Squat

3-3-3-3-3@ 90%

Metcon

30-20-10

Calorie Row

Wallballs 

Walking Lunges (45#/25#)

Friday 1-18-2019

Warm Up

2 Rounds

5 Burpees

10 PVC Good Mornings

Strength

Deadlift

5-5-5-5-5 @80%

Metcon

AMRAP 20

10 Burpees

10 Pistols

10 Medball Cleans (20#/14#)

Thursday 1-17-2019

Warm Up

400m Run

10 Knees to Waist

Strength

Core Circuit

Metcon

3 Rounds

400m Run

21 Medball Sit-ups (20#/14#)

12 Push-ups

3 Bar MU

Wednesday 1-16-2019

Warm Up

500m Row

10 OHS

Strength

Back Squat

5-5-5-5-5 @80%

Metcon

“Thor”

Buy in: 500m Row

5×5

Back Squat (BW)

Strict Pull-ups

Strict Ring Dips

Cash out: 1000m Row

Monday 1-14-2019

Warm Up

5 Box Step-ups

10 PVC Pass-thru

5 Burpees

Strength

Bench Press

5-5-5-5-5 @80%

Metcon

AMRAP 12

5 Devils Press

30 Doubles

5 Burpee- Box Jumps

Friday 1-11-2019

Warm Up

2 Rounds

20 Doubles

10 PVC Pass-thru

Strength

Strict Press

15 Minutes to test 1RM

Metcon

AMRAP 14

21 Doubles

7 HSPU

7 Box Jumps 

7 KBs (53#/35#)

Hypertrophy 

Lateral Deltoid Focus

Thursday 1-10-2019

Warm Up

2 Rounds

200m Run

10 PVC Good Mornings

Strength

Deadlift

15 Minutes to test 1RM

Metcon

6 Rounds

200m Run

10 Wallballs (20#/14#)

10 OH Walking Lunges (45#/25#)

Hypertrophy 

Abdominal Focus