Monday 3-2-2020

Warm Up

General: 

2 Rounds

10 PVC GM

10 OHS

Specific:

PVC Deadlift

Floor Wipers

Strength 

Deadlift 

3-3-3-3-3

Metcon

“300”

25 Pull-ups

50 Deadlift (135#/95#)

50 Push-ups 

50 Box Jumps

50 Floor Wipers

50 1 Arm KB C & J

25 Pull-ups

Friday 2-28-2020

Warm Up

General:

400m Run

Specific:

Pec Activation

Bench Press Form

Strength

Bench Press

5-5-5-5-5

Metcon

10 Rounds

100m Run

4 Hang DB Snatch (35#/20#)

5 Push-ups 

6 Sit-ups

Thursday 2-27-2020

Warm Up

General:

Coach Flow

Specific: 

PVC Cleans

HSPU Kipping

Strength

Deadlift 

5-5-5-5-5

Metcon

9-15-21

Cleans (135#/95#)

HSPU

Wednesday 2-26-2020

Warm Up

General:

2 Rounds 

“Cindy”

Specific:

Rope Climb Progression

Strength 

Pendlay Row

5-5-5-5-5

Metcon

3 Rounds

40 Doubles

20 KBS

10 Pull-ups

1 Rope Climb

Tuesday 2-25-2020

Warm Up

General:

500m Row

Specific:

Kipping Ring Dips

Strength

Push Press

5-5-5-5-5

Metcon

21-15-9

Calorie Row

Ring Dips

Burpee Box Jump Overs

Monday 2-24-2020

Warm Up

General:

2 Rounds

10 OHS

20 Doubles

Specific:

Squat Therapy

Strength

Back Squat 

5-5-5-5-5

Metcon

“Lunging Krannie”

50-40-30-20-10

Doubles

Reverse Lunge Wallballs 

Friday 2-21-2020

Warm Up

General: Coach Flow

T2B Progression

Pistol Variations

Specific:

Strength 

Pause Front Squats

12-12-12+

Metcon

AMRAP 18

16 Pistols

14 T2B

12 Wallballs 

10 Med Ball Sit-ups

Thursday 2-20-2020

Warm Up

General:

2 Rounds

20 Doubles

10 Push-ups

Specific: Coach Flow Shoulder Activation

Strength

Kneeling Strict Press

12-12-12+

Metcon

4 Rounds

2 Single Arm DB Snatch (50#/35#)

4 Single Arm DB Jerk

6 Single Arm DB Box Step Over

8 Single Arm Devils Press

20 Doubles

Wednesday 2-19-2020

Warm Up

General:

400m Run

10 Ring Rows

Specific:

PVC Deadlift

Kipping Progression

Strength

Chin-ups

12-12-12+

Metcon

“Connie-B’s Pumpkin Patch”

21-15-9

Pull-ups

Deadlift (135#/95#)

KBS

*200m Run Before & After Rounds*

Tuesday 2-18-2020

Warm Up

General: 500m Row

Specific: Pause Squat Clean Review

Strength 

Pause Squat Cleans

12-12-12+

Metcon

3 Rounds

25/20 Cal Row

15 DB Thrusters (35#/20#)

1 Rope Climb