Saturday 2-2-19

Ring Muscle-Up Conditioning/Chest To Bars
10 Minute Recovery Effort - Choice of Bike, Ski, or Row

On the 2:00 - 30% of Max Ring Muscle-Ups/CTBs
On the 4:00 - 40% of Max Ring Muscle-Ups/CTBs

On the 6:00 - 50% of Max Ring Muscle-Ups/CTBs
On the 8:00 - 40% of Max Ring Muscle-Ups/CTBs
On the 10:00 - 30% of Max Ring Muscle-Ups/CTBs

"Bird Box"
For Time:
1 Mile Run
10 Rope Climbs
50 Clean and Jerks Rx+(135/95) Rx(95,65) Fit(65,45)



Friday 2-1-19

"Top Down"
With a 12:00 Time Cap:
1 Round:
50 Barbell Facing Burpees
40/30 Calorie Bike
30 Squat Snatches Rx+(115/80) Rx(95,65) Fit(65,45)

Time Remaining: Build to 1RM Hang Snatch

Stamina Builder
5 Sets:
15/12 Calorie Row
50' Dumbbell Walking Lunge (50's/35's)
15/12 Calorie Row

1 Minute Rest Between Sets

Shield
Not For Time:
50 GHD Sit-ups
75 AbMat Sit-ups
100 Banded Good Mornings



Wednesday 1-30-19

Squats + Handstand Hold
On the 2:00 x 5
3 Front Squats + 6 Back Squats + :20 Handstand Hold

Round 1: 55%
Round 2: 60%
Rounds 3-5: 65%

"Girl Power"
AMRAP 18:
21/15 Calorie Assault Bike
3 Rounds of "Cindy"
5 Squat Cleans Rx+(185/135) Rx(135/95) Fit(95,65)

Body Armor
3 Supersets:
30 Second Kettlebell Front Squat Hold (53's/35's)
10 Double Kettlebell Bent Over Row
50 Band Pull-Aparts



Tuesday 1-29-19

“Lay Up”

25-20-15-10-5:
Box Jump Overs (24"/20")
Toes to Bar

Directly Into…

5-10-15-20-25:
Hang Power Snatch (75/55)
Wallballs (20/14)

Row Conditioning
On the 0:00 - 50/35 Calorie Row
On the 4:00 - 30/24 Calorie Row
On the 7:00 - 30/24 Calorie Row
On the 10:00 - 15/12 Calorie Row
On the 11:00 - 15/12 Calorie Row
On the 12:00 - 15/12 Calorie Row

Shield
Accumulate 1:30 in an L-Sit
Accumulate 3:00 in a Weighted Hip Extension



Monday 1-28-19

Strength

1) Deadlift- 7x2

*1 Set at Each Percentage: 70-73-76%. Final Four Sets to Build to a Heavy Set.

2) Push Press-5x3

*1 Set at Each Percentage: 75-80%. Final Three Sets to Build to a Heavy Set.

Motor

"Go Fish"
For Time:
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (135/95)
15 Barbell Facing Burpees
9 Push Jerks (135/95)

Saturday 1-27-19

1) Muscle up practice. Spend 10 minutes going through drills on the bar or rings. Try not to beat your hands up too much.


Teams of 3

 "Lack of Empathy"

Build up to a 2 rm Power Clean and Push Jerk

In 12 minutes. 

3 Rounds

400 m Single arm oh farmer carry 70,55

50 Power Snatch 75,55

50 Push Press 75,55

50 Box Jump overs

 

Friday 1-25-19

Strength

  1. Box Squat- 8x2
    2 Sets at Each Percentage: 60-65-70-75%

  2. Back Squat- 3x2
    1 Set at Each Percentage: 83-85-87%

Motor


"Frank the Tank"
AMRAP 5:
Buy-In: 50 Wallballs 20,14
12 Deadlifts 185,135
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs 20,14
9 Deadlifts 225,155
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs 20,14
6 Deadlifts 275,185
6 Lateral Barbell Burpees

Wednesday 1-23-19

Strength

Snatch Primer
On the Minute x 5 Sets (50-55-60-60-60%):
Halting Power Snatch

3 Halts (Just off Floor, Knee Level, Pockets)

Snatch
On the Minute x 5:
1 Power Snatch (Building to a Heavy)

"Double Date"
AMRAP 15:
15 Hang Power Snatches Rx+ (95,65) Rx (65,45)
60 Double Unders
15 Overhead Squats Rx+ (95,65) Rx (65,45)
30/21 Calorie Row

Shield:

3 Rounds

30 GHD Sit Ups

20 Side Lungs