Month: May 2019

Oly

Front Rack Lunge (5-5-5-3-3-3 Starting @45% Front Squat 1RM)
Metcon (Time)
3 RFT
5 Ring M/U’s
10 HSPU
5 OH Squat 135#/95#
10 Box Jumps 30"/24"

Wednesday

Metcon (AMRAP – Reps)
AMRAP 16
2 Clean & Jerk 115#/85#
2 Back Squat
2 OH Lunge
50 D/U’s

+1 Rep After Each Round
50 D/U’s remain the same each round.
Total # of Reps is Score

Oly

Clean (5-4-3-2-1)
If you miss your single, load a managable weight and finish on a clean rep.
Metcon
4 Laps KB Litter Carry 70#/44#
3 Laps KB Front Rack Carry
2 Laps OH KB Carry

Focus on keeping your mid section tight and your shouders active when overhead.
Metcon
25 Controlled Descent HSPU
2m L Sits

Break up in any order.

Tuesday

Metcon (AMRAP – Reps)
3m Clock
200m Run
100 Squats
Max C2B Pull Ups
Rest 2m
x4

Your score is the total number of Pull Ups you perform.
RX+ Replace air squat with 100 OH Squats 45#/30#

Oly

Metcon (AMRAP – Reps)
Tabata Push Up
Reverse Tabata Dead Lift (AMRAP – Reps)
For Reps
10s Work – 20s Rest
Dead Lift @65%
x8
Reverse Tabata Squat (AMRAP – Reps)
For Reps
10s Work – 20s Rest
Squat @65%
x8
Reverse Tabata Push Press (AMRAP – Reps)
For Reps
10s Work – 20s Rest
Push Press @65%
x8
Metcon (AMRAP – Reps)
Tabata Air Squat

Monday

Metcon (Time)
3 RNFT
64′ OH Lunge 45#/30#
20 Russian Twists
20 Fwd Lunge Straight Arm Twist 45#/30#
30s L Sit Hold
20 OH Box Step Ups 45#/30#

Focus on making every rep clean and crisp.
Maintain active shoulders where applicable.
Overhead Squat (Max Reps in 2m @50% 1RM)

Weekend Warriors
Joe wouldn’t partner this one but you most certainly can!

Joe (Time)
10 Rounds for time of:
10 Thrusters, 95# / 65#
10 Bar Facing Burpees
10 Pull-Ups
57 Double-Unders

Friday

Half Murph (Time)
800m Run
50 Pull Ups
100 Push Ups
150 Squats
800m Run
20#/10# Vest Encouraged

Thursday

Double Helen (Time)
3 rounds for time of:
Run 800 meters
42 kettlebell swings
24 pull-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Scaling
Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Push the runs and reduce the reps and kettlebell weight to keep a steady pace.

Intermediate Option
3 rounds for time of:
Run 800 meters
30 kettlebell swings
18 pull-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Beginner Option
3 rounds for time of:
Run 600 meters
24 kettlebell swings
15 ring rows

Men: 12-kg kettlebell
Women: 8-kg kettlebell

Oly

Weightlifting
Front Rack Lunge (5 x 1 Down & Back @60% Front Squat )
Metcon
25 Control Descent HSPU