Don’t Give Up!

 

 

6/16/2017

 

WARM UP:

 

STRENGTH: 

Strict Press vs Muscle Ups

E. M. O. M x 10

  • Odd Mins: 5 Strict Presses
  • Even Mins: 1-3 x Muscle Ups, ring or bar. Try to stay strict, minimal kip.
    • Scale = 3-5 x Pull-Ups. Try to stay strict, minimal kip.

 

Barbell Curls (65/35) vs Tricep Band Pressdown

00:40 / 00:20 x 4 Rounds

40 seconds ME / 20 seconds REST

  • Round 1+3: BB Curls – MAX reps
  • Round 2+4: Band Pressdown – MAX reps

 

METCON:

21 – 15 – 9 of:

  • Deadlift (225/155)
  • Weighted Push-Ups (45/25)
  • Buy in of 200m, and after each round run 200m.

Conditioning Day

 

 

6/15/2017

 

 

WARM UP:

 

METCON:

3 Rounds For Time:

  • Sprint 400m
  • 15 x Air Squats
  • 15 x Box Jumps (24/20)
  • 15 x Air Squats

Time Cap – 15 Mins.

 

 

Strict Annie

50-40-30-20-10 of:

  • Double Unders / Singles
  • Strict Sit-Ups

Time Cap 10 mins

 

 

It’s All About The Burpees..

  • 30 x Hang Power Snatch (95/65)
  • 30 x Overhead Squats (95/65)
  • AMRAP Burpee over bar with remaining time.
  • Score = Total number of burpees

Time Cap 4 Minutes

 

Oh No Curtis P

 

 

6/14/2017

 

 

WARM UP:

 

 

METCON: Oh No Curtis P!

  • For Time
  • 100 Curtis P’s (105 lbs/70 lbs)

One Curtis P comprises one Power Clean, one Lunge (each leg), and one Push Press.

Blasting Upper Body

 

 

6/13/2017

 

 

WARM UP:

 

 

STRENGTH: 3 rounds of “Lynne”
A:  Body weight Bench Press, Max Reps
B:  Max Pull ups, Max Reps  If you can do over 30 kipping / butterfly pull ups, these should be done as strict pull ups.
Superset means move directly from movement A to movement B.  Rest as needed after movement B. If working with a partner, perform both movements back to back and then allow your partner to go while you rest.

 

Band Pull Aparts:

E. M. O. M x 5

  • Perform 10-15 x Band Pull Aparts.
  • Start by holding a band with arms straight out in front. Pull the band apart until it touches your chest, squeeze, and then slowly release.

 

Power Clean Shrugs:

  • E. 2M. O. M x 5
  • Perform  10 – 15 reps.
  • Starting in a Hang Clean position. Using the legs as in a “clean” to help drive the bar up for a power shrug.
  • You should be using a weight GREATER than you clean for this.

 

21-15-9 and Rounds for Reps

 

 

 

6/12/2017

 

 

WARM UP:

 

STRENGTH/METCON:

21 – 15 – 9 of:

  • Shoulder to Overhead (155/105) – Taken from the ground.
  • Chest To Bar Pull Ups

 

METCON:

3 Rounds for REPS:

  • Minute 1: Push-Ups
  • Minute 2: Air Squats
  • Minute 3: STRICT Sit-Ups
  • Minute 4: Burpees
  • Minute 5: REST

RULES: NO CHEAT REPS ALLOWED. No one cares what your score is, but EVERYONE cares if you cheat rep.

  1. Push-Ups: Chest to ground, push off ground to full arm extension.
  2. Air Squats: Hip crease BELOW knees. Need help, squat to a med ball.
  3. Sit-Ups: NO swinging of arms, NO holding on to your legs, cross your arms and do your best.
  4. Burpees: Down, spring up to the best of your ability, jump and clap behind your head.
  5. REST: …………

FATAL 40

 

 

 

6/10/2017

 

 

WARM UP:

 

METCON: “Fatal 40”

40 x Wall Balls (20/14)
40 x Hang Cleans (95/65)
40 x Pull-Ups
40 x Deadlifts (95/65)
40 x Push-Ups
40 x Box Jumps (24/20)
40 x Kettlebell Swings (53/35)
40 x Toes-to-Bar
40 x Air Squats
40 x Hang Snatches (95/65)
40 x Double-Unders / 2:1 = 80
40 x Sit-Ups
40 x Burpees
Start the workout with a 400 meter Run buy-in. After each movement Run another 400 meters.

Time For Heavy Lifting

 

 

 

6/9/2017

WARM UP:

 

 

STRENGTH: Back Squat + Deadlift

  • Starting with Back Squat work to establish a heavy or a new 1RM.
  • Once you have reached your max lift, move on to deadlift.
  • Perfect chance to put NEW numbers up. Take your time and lift HEAVY!

 

ENDURANCE: Posted in Box.