Month: November 2019

Thursday BURN

Metcon (Time)
For Time
300 Rope Skips
250 DB Push Press 20#/10#
200 Lunges
150 Swings 35#/18#
100 Air Squats
50 Burpees

Thursday CrossFit

Strength
Overhead Squat (4, 4, 4, 4, 4)

Metcon
Metcon (Time)
4 RFT
50m Sprint
5 Renegade Rows 35#/20#

Finisher
Metcon
12 T2B
6 GHD Back Extensions
3 Slow Decent HSPU
x4

Wednesday CrossFit

Metcon
Metcon (AMRAP – Reps)
1m Max Effort
Slam Ball
Tall Box Jump
Wall Ball
Rest
X5

Finisher
Metcon (Time)
Static Holds – Collect 100 Seconds for Each
L-Sit
L-Hang
Plank

Record total time it takes to collect all 300 sec.

Wednesday BURN

Metcon (Time)
For Time
800m Run
5m Clock – Max Reps
DB OH Lunge
DB Clean
1600m Run
5m Clock – Max Effort
1-Arm DB Power Snatch
Goblet Squat
800m Run

Move between movements as-needed during 5m clock.

Tuesday BURN

Metcon (AMRAP – Rounds and Reps)
AMRAP 30
50 Jumping Squats
50 Sit Ups
50 Ring Rows
800m Run

11/12/2019

Strength
Turkish Get-Ups (Weight)
For Quality….
8 DB Turkish Get-Ups *

*Alternate arms each rep. 1 rep includes the up and down portion. Working up to a challenging 8 rep.

Metcon
Metcon (Time)
5 Rounds for Time

50 Meter Sandbag Carry
100 meter farmer’s carry (50/35)
200 Meter Run

*sandbag is to be carried in front of your body with both arms "hugging" it

Finisher
Metcon (AMRAP – Reps)
DB Reverse Lunges
1 min for MAX REPS (heavy)
Rest 2 min
2 min for MAX REPS (light)
Rest 2 min
3 min for MAX REPS (bodyweight only)

Hold db at sides

Monday BURN

Metcon (Time)
5 RFT
10 Hang Power Snatch 45#/30#
400m Run
10 Thruster
300m Row

11/11/2019

Deadlift (1×5 )

ON A 8:00 RUNNING CLOCK…
Build up to a Heavy Set of 5 Deadlift

*Loading should be heavier than workout weight and all TNG.

Metcon (Time)
HERO WORKOUT
"DONNY"

FOR TIME
21-15-9-9-15-21
Deadlift (225/155)
Burpee

Finisher
Metcon
3 SETS
20 MB Russian Twists
20 Hollow Flutter Kicks
20 Banded Face Pulls

-Rest as Needed b/t Sets-

Weekend Warriors

Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Friday BURN

Metcon (Time)
3 RFT
800m Run
50 Squats
75 Lunges
100 Swings (light)