Friday 11-15-2019

Warm Up

“Roxanne”

Strength

Bench Press

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

Metcon

8 Rounds

3 Right Arm DB Jerk (35#/20#)

3 Left Arm DB Jerk

6 Alt DB Snatch

3 1 Arm Devils Press

6 DB Sit-ups

6 Strict KTE

Thursday 11-14-2019

Warm Up

Coach Flow

Strength

Deadlift

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

Metcon

120 Walking Lunge Steps

60 Air Squats

30 Power Cleans (135#/95#)

Break up Workload as needed

Wednesday 11-13-2019

Warm Up

2 Rounds

20 Doubles

10 Step-ups

10 Push-ups

Strength 

Push Press

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

Metcon

AMRAP 12

24 Doubles

6 HSPU

6 Box Jumps

Tuesday 11-12-2019

Warm Up

500m Row

10 Scap-Pull-ups

Strength

Hang Clean

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

Metcon

21-15-9

Calorie Row

Pull-ups

Hang Clean (95#/65#)

Monday 11-11-2019

Warm Up

2 Rounds

100m Run

10 Banded GM

Strength

Back Squat 

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

Metcon

“The Frenzy”

4 Rounds

100m Sprint

25 Wallballs

25 Push-ups 

10 T2B

Friday 11-8-2019

Warm Up

“Bring Sally Up”

Strength

15 Minutes

Build up to Heavy Single

Squat Clean & Jerk

Metcon

4 Rounds

15 Thrusters (45#/35#)

10 Burpees Over Bar

Thursday 11-7-2019

Warm Up

2 Rounds

10 PVC Pass-thru

10 Push-ups

Strength

15 Minutes

Build up to Heavy Single

Wide Grip Bench Press

Metcon

“Lynne”

5 Rounds for Max Reps

Bench Press (bodyweight)

Pull-Ups

Rest as needed between movements and rounds

Wednesday 11-6-2019

Warm Up

2 Rounds

20 Doubles

5 Burpees

Strength

15 Minutes

Build up to Heavy Single

Split Jerk

Metcon

AMRAP 16

30 Doubles

4 Devils Press (35#/20#)

4 Pull-ups

4 DB Hang Clean & Jerk

Monday 11-4-2019

Warm Up

Coach Flow

Strength

15 Minutes

Build up to Heavy Single

Squat Snatch

Metcon

“Fight Gone Bad”

3 Rounds

Wall balls

SDHP (75#/55#)

Box Jumps

Push Press (75#/65#)

Row (Calories)

1 Minute Rest