March 31, 2017

A.

WARM UP:

Down: Inchworm

Back: Frankenstein Kicks

10 PVC Passthroughs

5 Burpee Box Jumps

5 Handstand Push-Ups

5 Pull-Ups

5 Toes to Bar

B.

STRENGTH:

Every 2 Minutes, Bench Press

5x5 Starting around 65%

Can Build Over the 5 Sets

C.

METCON:

Three sets for max reps:

90 seconds of the following…

9 Box Jumps Overs + Max Reps of Handstand Push-Ups

Rest 30 seconds

90 seconds of the following…

9 Box Jump Overs + Max Reps of Pull-Ups

Rest 30 seconds

90 seconds of the following…

9 Box Jump Overs + Max Reps of Toes to Bar

Rest 30 seconds

**Score is total HSPU, Pull-Ups and Toes to Bar over the 3 Sets

March 30, 2017

A.

WARM UP:

3 Steady Rounds:

15 Calorie Row

10 Squat Cleans

5 Split Jerks

B.

STRENGTH:

EMOM 10:00 of Squat Clean and Jerk

*Start around 70% and build over the course if mechanics are good.

C.

METCON:

4 Rounds:

1 Round of “DT” (155/105) 

15 Burpees to 6″ Target

(“DT”  = 12 DL, 9 Hang Power Cleans, 6 Push Jerks)

March 29, 2017

A.

WARM UP:

Run 400m

Down: Burpee Broad Jumps

Back: Samson Stretch

5 Burpee Box Jump Overs

8 Alternating KB Snatches

B.

METCON:

Every 10 minutes, for 40 minutes (4 sets) for times:

Run 400 Meters

15 Burpee Box Jumps (24/20)

16 Alternating Single-Arm Kettlebell Snatches (55/35)

 Run 400 Meters

March 28, 2017

A.

WARM UP

Two Rounds:

Row 20 Calories  **If it’s nice outside, have the members run 400m!

10 Empty Bar Push Jerk

10 Kipping Swings

20 Double Unders

B.

METCON:

For Time:

Row 500m

75 Double Unders (200 Singles)

30 Push Jerk  (135/95)  (FB - 155/105)

15 Toes to Bar

50 Double Unders (150 Singles)

20 Push Jerk

15 Toes to Bar

25 Double Unders (75 Singles)

10 Push Jerk

15 Toes to Bar

Row 500m

March 27, 2017

A.

WARM UP

Row 500m

Down: Side Walk with Band around Knees

10 Air Squats

Back: Side Walk with Band around Knees

10 Air Squats

10 Wall Ball Shots

1 Minute Couch Stretch/Leg

B.

STRENGTH:

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 1 rep  @ 85%

*Set 5 – 1 rep  @ 85%

C.

METCON:

In 12 minutes:

Row 1000 Meters

Max Reps Wall Ball Shots (20/14)

*Score is total Wall Ball Shots

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