Bench Press 1x1 Establish a 1RM bench press Bench Press for load: #1: 1 rep Shoulder Press 6x1 6 x 1 @ 95% of 2RM from 06.22.17 (or 80-90% of 1RM). If you feel good, go for a new 1RM. Shoulder Press for load: #1: 1 rep #2: 1 rep #3: 1 rep #4: 1 [...]
Power Clean EMOMx4 2 power cleans @ 65% of 1RM Clean Pull 3x3 Clean Pull for load: #1: 3 reps @ 100% #2: 3 reps @ 100% #3: 3 reps @ 100% Optimus Prime 7 minute AMRAP: Wall ball shots (20/14) Every minute on the minute starting at 1:00 perform 5 deadlifts (175/125) - Score [...]
Metcon For time: 50 calorie row 800m run 30 KB swings (53/35) 20 burpees EMOMx12 Even: 10 HSPU Odd: ME strict pull-up/strict ring dip/strict T2B (athlete's choice)
Power Snatch 3x2 - Does not have to be TNG - Focus on speed and strong shoulders on the catch Power Snatch for load: #1: 2 reps @ 65% #2: 2 reps @ 65% #3: 2 reps @ 65% Snatch Pull 3x3 Snatch Pull for load: #1: 3 reps @ 100% #2: 3 reps @ [...]
The New 30's 30 calorie row 30 box jumps (24/20) 30 wall ball shots (20/14) 30 pull-ups 30 calorie row 30 box jumps 30 wall ball shots 30 toes-to-bar 30 calorie row Partner Glute Ham Raises 3x10 glute ham raises with partner holding feet - Alternate partners each set
Tabata Hollow Rocks and Supermans - Tabata Hollow Rocks and Supermans - Score is total reps 3x ME Chest-to-Bar Pull-ups 3x1 minute max effort chest-to-bar pull-ups. - Reps do not have to be unbroken - Rest 2 minutes between sets - Score is total number of reps from each set Metcon 21-15-9 Alt. KB snatches [...]
Pendlay Row 6x4 Supinated grip. Increasing weight each set. Pendlay Row for load: #1: 4 reps #2: 4 reps #3: 4 reps #4: 4 reps #5: 4 reps #6: 4 reps Shoulder Press 6x2 Work up to a heavy double. Shoulder Press for load: #1: 2 reps #2: 2 reps #3: 2 reps #4: 2 [...]
Power Clean 1x3 15 minutes to establish a heavy triple. - Doesn't have to be TNG - Drop bar between reps, reset, and go Power Clean for load: #1: 3 reps Metcon 4 minute AMRAP: 400m run 15 burpees over bar Max power snatch (135/95) Rest 4 minutes 4 minute AMRAP: 400m run 10 burpees [...]
Mobility Stretches Coach's choice Harley Love 6 rounds for time: 13 thrusters (95/65) 14 pull-ups - 20 minute time cap - Add 1 seconds for every rep not completed
Front Squat 3x1 Front Squat for load: #1: 1 rep @ 85% #2: 1 rep @ 85% #3: 1 rep @ 85% Partner "Leg Day" 20 minute AMRAP Teams of 3 10 (total) reverse lunges (115/75) 6 hang squat cleans 20 lateral jumps over bar 200m run - Relay style: Athlete 2 can start once [...]