Month: April 2019
Oly
Back Squat (5 x 5 @70% )
High bar back Squat.
Max Double Unders (3 attempts )
Max Reps Unbroken
May-Day
Metcon (AMRAP – Reps)
16m Clock
30s Work/30s Rest
Max Effort
Parallette Push Ups
Goblet Squats
Parallete Dips
Swings 70#/44#
30s Work/30s Rest
Max Effort
Parallette Push Ups
Goblet Squats
Parallete Dips
Swings 70#/44#
Athletes Choice.
Each Mvmt must be done at least twice.
Each Mvmt must be done at least twice.
Oly
Hang Snatch (3-3-3-3)
Receive in a full squat from the ground
Metcon (Distance)
AMRAP 6
Down & Backs
With 45#/15# Barbell
OHW Lunge
1 Over Head Squat after each Lunge
Down & Backs
With 45#/15# Barbell
OHW Lunge
1 Over Head Squat after each Lunge
Tuesday
Front Squat (EMOM 7M 8-Front Squats @55%)
Metcon (Distance)
7m Clock
For Distance
1 Arm DB OHWLunge 50#/35#
For Distance
1 Arm DB OHWLunge 50#/35#
Oly
Hang Snatch Progression (3-3-3-3-3)
1 Hang Snatch
1 Hi-hang Snatch
1 Hang Power Snatch
1 Hi-hang Snatch
1 Hang Power Snatch
Metcon (Time)
100 Swings for Time
Monday CF
Metcon (Time)
5 RFT
800m Run Buy-in
10 OHS 75#
10 T2B
5 Bar M/U’s
5 HSPU
800m Run Buy-in
10 OHS 75#
10 T2B
5 Bar M/U’s
5 HSPU
Weekend Warriors
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
17 Pull Ups
17 Push Ups
17 Box Jumps
17 Burpees
17 Swings
17 Squats
Rest 90 Sec
17 Pull Ups
17 Push Ups
17 Box Jumps
17 Burpees
17 Swings
17 Squats
Rest 90 Sec
RLNTLS
Snatch Balance (5 x 3 + 2 OH Squats )
Metcon (Time)
4 RFT
30 Seconds of L Sit
10 Parollete Push Ups
8 Parollete Dips
6 Parollete HSPU
30 Seconds of L Sit
10 Parollete Push Ups
8 Parollete Dips
6 Parollete HSPU
Friday CF
Incredible Hulk (AMRAP – Rounds and Reps)
AMRAP 20
5 Deadlifts 115#/75#
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squat
5 Deadlifts 115#/75#
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squat
Thursday CF
Front Squat (5 x 4 @75%)
Each Rep consists of Bottom of Squat to Half Way Up, then Bottom of Squat to Full Extension (1.5 reps)