Metcon 400m forward sled drag (65/45) 400m backward sled drag 400m run Bench Press 65% x 8 75% x 5 85% x 3 90% x 1 88 % x 3 78% x M.E. Add 5-10lbs if all reps and sets were completed 8.03.2017 - Only go to failure if you have a spot. Aim for [...]
Power Clean 3x3 Power Clean for load: #1: 3 reps @ 70% #2: 3 reps @ 70% #3: 3 reps @ 70% Clean Pull 3x3 Clean Pull for load: Metcon 9 minute AMRAP: 6 strict pull-ups 9 front squats (115/75) RX+= (135/95)
M.E. HSPU 3 minutes M.E. HSPU (or skill work) Rest 2 minutes 2 minutes M.E. HSPU Rest 1 minute 1 minute M.E. HSPU RX+ Strict HSPU The Chief Max rounds in 3 minutes of: • 135 pound Power cleans, 3 reps • 6 Push-ups • 9 Squats Rest 1 minute. Repeat for a total of [...]
Overhead Squat 5x3 Working up to 70% of 1RM Metcon 21-15-9 Hang power snatch (95/55) Calorie row Directly into: 21-15-9 Box jump over (20) Pull-ups
Metcon 5 minute AMRAP: 400m farmer's carry (AHAP) M.E. cal row 5 minute rest 5 minute AMRAP: 5 pull-ups 15 air squats 5 minute rest 5 minute AMRAP: 400m farmer's carry (AHAP) M.E. cal row 5 minute rest 5 minute AMRAP: 10 push-press (95/65) 10 T2B - Farmer's carry 1 = 1 rep Coach's Choice [...]
Bulgarian Split Squats Bulgarian Split Squat (3x6 each leg) - Moderate weight at tempo 3 seconds down Dumbbell External Rotation Dumbbell external rotations 3x8 AHAP Metcon 4 rounds for time: 400m run 8 ground to overhead (135/95) - clean and jerk or snatch is acceptable. Don't make something up...
Metcon "Deadlifts, Burpees, and MU" For time, complete: 15 deadlifts (225/155) 30 burpees-over-bar 9 ring MU 12 deadlifts 24 burpees-over-bar 6 ring MU 9 deadlifts 18 burpees-over-bar 3 ring MU Scale for Ring MU: Bar MU, 2:1 pull-ups, or 2:1 hollow/arch swings (for ex: in place of 9 ring MU, scale to 18 hollow/arch kipping [...]
Warm-up 3 rounds 20 reverse snow angels https://www.youtube.com/watch?v=ijr9vR9QLIM 16 walking lunges (KB/DB farmers carry style) light weight Squat clean 5x1.1.1 Every 10 seconds perform 1 squat clean for 3 reps. Rest 2 minutes between sets - Record heaviest successful Metcon 4 minute AMRAP: 15 wall-balls (20/14) 10 chin-ups (supinated grip) Rest 4 minutes before next [...]
Metcon 3 rounds of the following: 3 minute AMRAP: (350/300) Meter Row M.E. double unders in remaining time Rest 2 minutes 3 minute AMRAP: 15 burps M.E. HSPU in remaining time Rest 2 minutes 3 minute AMRAP: 200m med ball run (20/14) Rest 2 minutes - Record number of DU, HSPU and 1 rep for [...]
DANIEL 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we [...]