Blog

Fitness

Strength
Three sets of:
Front Squat x 6-8 reps
Single-Arm Press x 6-8 reps each arm
Double-Under (Practice) x 60 seconds



Metcon
EMOM for 24 minutes:

Minute 1 – 15 WallBallShots
Minute 2 – 10 Strict Pull-Ups
Minute 3 – 15 Box Jump-Overs

Performance

Strength
Every 2 minutes, for 10 minutes (5 sets) of:
Front Squat x 2 reps


Metcon
EMOM for 24 minutes:
Minute 1 – 3 Squat Cleans
Minute 2 – 3 Strict Muscle Ups
Minute 3 – 15 Box Jump-Overs

All Levels

Strength
A. Find your 5RM Thruster

Jackie
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Fitness

Skill
15:00 Practice Rope Climbing Technique(s)

Strength
5 rounds - each exercise starts O2M:

1) 3 rope climbs
2) OH Plate Carry x 40m


Metcon
5:00 AMRAP:

AB 10 cal
Thruster x 10 reps

Performance

Strength
2 sets:

OH Yoke Carry x20m
Farmers Walk x 40m - use an effing heavy weight. Please.

Strength
1 set of BW SB Squats.

Suffer. No one did these yesterday. There is no hiding. So they show up again.

Metcon
AMRAP 5:00

(Legless) Rope Climbs x 2
Power Clean x 10

Fitness

Metcon
Every 2min for 16:00:

1) Bench Press x 5
2) SA BB Row x6/side

Metcon
EMOM for 10:00:

1) KB Swing x15
2) ME Row x 30s

Performance

Weightlifting
Deadlift 3-3-3-3-3

Metcon
2 rounds of:

AB x 75cal
Rest as needed until you are "recovered". Don't rest too long. What is too long? If you think about starting to chat with somebody. That is too long.

Fitness

Strength
2 sets at each station:

Sled Pull x 20m
SB Carry x 40m

1 sets at each station:

BW SB Squats
Sled Push x200m

Strength
3 rounds of:

Half Kneeling Bottom Up KB Press x 8/side
Noes and Toes HS Hold x 30-60s

Rest 1:00

2 rounds of:
DB Press 30s
DB OH Hold 30s

Rest 1:00

2 rounds of the following in the bottom of your squat.
Keep your hammies active and enjoy the burn:

DB Press 30s
DB OH Hold 30s

Performance

Strength
2 rounds of:
Biceps Opener 5/5/5/5
Strict HSPU x ME
1-Arm OH Squat x3/side
Freestanding HS Hold x ME

Rest 1:00

2 rounds of:
DB Press 30s
DB OH Hold 30s

Rest 1:00

2 rounds of the following in the bottom of your squat.
Keep your hammies active and enjoy the burn:

DB Press 30s
DB OH Hold 30s


Strength
2 sets at each station:

Sled Pull x 20m
SB Carry x 40m

1 sets at each station:

BW SB Squats
Sled Push x200m

Fitness

Skill
3 rounds of strict MU practice:
5 false grip ring rows
10 MU transitions
20s support position hold

Strength
5 rounds:

Trap Bar/Sandbag Deadlift x 6-8
Pinch Grip Plate Carry x 40m
Sandbag Front Squat Hold x ME

Metcon
8:00 AMRAP

20 alt. Reverse Lunges
10 Knee Raises
20 Renegade Rows

Performance

Skill
15 min Bar MU practice

Weightlifting
Four sets of:
Jerk Grip Push Press + Overhead Squat + 6 Overhead Walking Lunge Steps
Rest as needed

Metcon
EMOM for 10:00:

Even: 20 KBS
Odd: ME strict pull ups

Fitness

Skill
3 rounds of strict MU practice:
5 false grip ring rows
10 MU transitions
20s support position hold

Strength
5 rounds:

Trap Bar/Sandbag Deadlift x 6-8
Pinch Grip Plate Carry x 40m
Sandbag Front Squat Hold x ME

Metcon
8:00 AMRAP

20 alt. Reverse Lunges
10 Knee Raises
20 Renegade Rows

Performance

Skill
15 min Bar MU practice

Weightlifting
Four sets of:
Jerk Grip Push Press + Overhead Squat + 6 Overhead Walking Lunge Steps
Rest as needed

Metcon
EMOM for 10:00:

Even: 20 KBS
Odd: ME strict pull ups

Fitness

Strength
5 sets:
Pause 2 KB Front Squats x 8-10 reps @ 31X1
Arnold Press x 8-10
Power Plank x 15s

Metcon
Complete as many rounds and reps as possible in 5 minutes of:
Burpee Box jump Overs (24″/20″)*

*How close can you get to 100 reps?!

Performance

Strength
5 sets:
Pause Front Squats x 4-6 reps @ 31X1
ME x (weighted) push ups - shoot for 10-15 reps


Metcon
Complete as many rounds and reps as possible in 5 minutes of:
Burpee Box jump Overs (24″/20″)*

*How close can you get to 100 reps?!

Rest 3:00

3x Sprint 10-10-20-20-30-30m

Rest 1:1

All Levels

Metcon
In teams of 3:

Row 3k
100 Box Jumps
100 DB/KB Push Presses
row 1,5k
50 Man Makers
50m HS walk

All Levels

Metcon
Chelsea

30 Min EMOM

5 Pull Ups
10 Push Ups
15 Air Squats