Core Work 3 rounds (not for time) 10 barbell suitcase deadlifts (per side) (115/85) 20 russian twists with weight Metcon 12 minute AMRAP 7 toes-to-bar 5 pull-ups 3 chest-to-bar pull-ups 50m farmer's carry (53/35) Rx+: Complete the 7-5-3 without dropping from the bar "Pistol Annie" 50-40-30-20-10 Double unders Sit-ups 6 pistols (per leg) [...]
Split Jerk 5x3 Starting at 60% and working up to 70% of 1RM Metcon 21-15-9 Power snatch (95/65) Wall balls (20/14)RX+: Wall balls (30/20)
"DT" 5RFT 155 pound deadlift, 12 reps 155 pound hang power clean, 9 reps 155 pound push jerk, 6 reps Burpee OPEN PREP 1:30 AMRAP of bar facing burpees Rest 1 minute 1:00 AMRAP of bar facing burpees Rest 0:30 :30 AMRAP of bar facing burpees
Hang snatch 5x3 Performed at 60-70% of 1RM Unbroken Metcon 30 minute time cap 2,000m row 42 thrusters (65/35) 42 pull-ups 1,000m row 30 thrusters 30 pull-ups 500m row 18 thrusters 18 pull-ups RX+: Thrusters (95/65#)
Count down to 2017 5 min AMRAP: 10 box jumps (24/20) 100m run Rest 1 minute 4 min AMRAP: 10 push-ups (hand release) 10 sit-ups Rest 1 minute 3 min AMRAP: 10 wall balls (20/14) 10 pull-ups Rest 1 minute 2 min AMRAP: 10 KB swings (53/35) 10 goblet lunges Rest 1 minute 1 min ARMAP: Burpees
Back squat 3x2 Performed at 65% of 1RM Weighted plank 3x1 minute Performed on rings if possible Alternate with back squat "Tricycle" EMOMx18 Min 1: 20 Russian KB swings (53/35) Min 2: 15 box jumps (20) Min 3: Max calorie row* *Score = Total calories after 6 rounds RX+ = KB swings (70/53)
Bench press 3x10 All sets should be preformed at a "heavy weight" After each set, do a set or barbell rows Barbell rows 3x10 Same weight each set As heavy as possible with good form. No heaving or jerking of the body. EMOM X 10 Every minute on the minute for 10 minutes, complete the [...]
EMOM X 5 2 power cleans + 1 jerk @ 60-65% of 1RM Metcon 3 minute AMRAP 75 double under buy-in 15 deadlifts (185/135) 15 bar facing burpees 3 minutes rest 3 minute AMRAP 75 double under buy-in 10 deadlifts (225/155) 10 bar facing burpees 3 minutes rest 3 minute AMRAP 75 double under buy-in [...]
Turkish Get Up 3x6 Increasing weight Handstand Walk 3 x Max Effort (distance) Modify to box walk arounds, wall walks, single leg piking hold, or handstand hold Metcon 3 rounds for time 500m row 12 push jerks (115/75) 15 toes-to-bar RX+: (155/105)
Gym is closed. Rest day. See you all tomorrow!