Monday 3-16-2020

Warm Up

General:

400m Run

Specific:

Kipping Pull-ups

Strength

Back Squat Deload

Form Work

Metcon

“The Shades- Half Murph”

800m Run

50 Pull-ups

100 Push-ups

150 Squats

800m Run

Break up Workload as desired

Friday 3-13-2020

Compare to 2-22-2019

Warm Up

General: 

2 Rounds

10 Step-ups

10 Push-ups

10 Pass-thru

Specific:

T2B drills

Box Jump Cycling

Strength

Push Press

6-6-3-3-1-1

Metcon

“Open 12.3”

AMRAP 18

15 Box Jumps

12 Push Press (115#/75#)

9 T2B

Thursday 3-12-2020

Compare to 4-1-2019

Warm Up

General: 400m Run

Specific: PVC Macho Man

Strength

Deadlift

6-6-3-3-1-1

Metcon

“Macho Mile”

4 Rounds:

400 Meter Run

3 Rounds of “Macho Man” (155/105)

1 Round of “Macho Man”:

3 Power Cleans + 3 Front Squats + 3 Push Jerks

30 Minute Cap

Wednesday 3-11-2020

Compare to 1-8-2019

Warm Up

General: 500m Row

Specific: PVC Oly Lifts

Strength

Pendlay Row

6-6-3-3-1-1

Metcon

50 Cal Row

25 Pull-ups 

50 Hang Clean (75#/55#)

25 Power Snatch

Tuesday 3-10-2020

Compare to 10-15-2019

Warm Up

General: Coach Flow

Specific: Kipping HSPU

Strength

Bench Press

6-6-3-3-1-1

Metcon

21-15-9-15-21

HSPU

Devils Press (35#/20#)

Monday 3-9-2020

Compare to 12-16-2019

Warm Up

General: “Roxanne”

Specific: OHS Therapy

Strength

Back Squat

6-6-3-3-1-1

Metcon

EMOM 12

3 Burpee Over Bar

With Remaining Time

First 3 Minutes AMRAP Air Squats

Next 3 Minutes AMRAP Front Squats (75#/55#)

Next 3 Minutes AMRAP Thrusters

Last 3 Minutes AMRAP OHS

*Scored For Total Squatting Movements*

Friday 3-6-2020

Warm Up

General: 

Tabata Jumping Jacks

Tabata Mountain Climbers

Specific:

Overhead Series

Strength

Push Press

3-3-3-3-3

Metcon

Tabata Style

DB STOH (50#/35#)

Sit-ups

KBS

DB Cleans

Thursday 3-5-2020

Warm Up

General:

500m Row

Specific: 

Squat Therapy

Strength

Back Squat

3-3-3-3-3

Metcon

30-25-20-15-10

Cal Row

Wallballs 

Wednesday 3-4-2020

Warm Up

General:

“Roxanne”

Specific:

Kipping Pull-ups

Hang Snatch

Strength 

Pendlay Row

3-3-3-3-3

Metcon

12 Minute Ascending Ladder

1 Pull-up

1 Hang Snatch (75#/55#)

1 Burpee

2

2

2…

Tuesday 3-3-2020

Warm Up

General: 

“Mini Annie”

30-20-10

Doubles

Sit-ups

Specific:

Kipping T2B

Strength

Bench Press

3-3-3-3-3

Metcon

AMRAP 14

8 Single Arm Devils Press (35#/20#)

10 T2B

8 Ring Dips

10 Weighted Sit-ups

32 Double Unders