September 30, 2019

Power Clean

On the 1:30 x 6 Sets: (9:00 Total)
1 Clean Pull
1 Power Clean
1 Low-Hang Power Clean

Sets 1-3: 60-63-66% of 1RM Clean
Sets 4-6: Build to a Heavy Complex

 Metcon

"Ecod"

3 x AMRAP 4: (20:00 total)
15 Burpee Box Jump Overs (24"/20")
21 Power Cleans
27/21 Calorie Row

Rest 4 Minutes Between

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

September 29, 2019

Snatch Technique : 

On the 1:30 x 5 Sets
2 Snatch Balances

Metcon

"Snake Bite" 12:00 time cap

21-15-9: (9:00 cap on part A, after this move to the max snatch)
Squat Snatch (95/65) 
Chest to Bar Pull-ups

with remaining time,

Max Snatch

September 28, 2019

For Time (10 Minute Cap):

25' Double Dumbbell Front Rack Walking Lunge (50's/35's)

3-6-9-12-15-18-21: Strict Handstand Push-ups

Teams of 2

"Jelly"

5 Rounds:

400 Meter Run

60/48 Calorie Row

60 Wallballs (20/14)

September 26, 2019

"Gut Feeling"

AMRAP 16

12 Hang Power Cleans (155/105)

12 Burpee Box Jump Overs (24/20)

12 Push Jerks (155/105)

12 Bar Muscle-ups

3 Sets for Time: 15 minute time cap

20/15 Calorie Assault Bike

15 Deadlifts (225/155)

15 Toes to Bar

Rest 2 Minutes Between Sets

September 26, 2019

Active Recovery

Option A:

at a moderate pace.

25 Minutes For Quality:

15 Kettlebell Swings (53/35)

30 AbMat Sit-ups

600 Meter Run

Option B - 2 mile time trial for final prep before brat trot

Stretching: with remaining time

hamstring  with band, make sure to go to the side as well

Thoracic opener

Couch stretch

Pigeon pose

Frog pose

September 24, 2019

Front Squats

On the 2:00 x 5 Sets:

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 78%

Set 3: 2 Reps @ 84%

Set 4: 4 Reps @ 78%

Set 5: 6 Reps @ 70%

METCON

"Workaholic" 20 Minute time cap

3 Rounds:

30/20 Calorie Row

15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

20 Alternating Dumbbell Snatches (50/35)

15 Thrusters (95/65)

September 23, 2019

Use one running clock for all pieces. 

Part A (On the 0:00): Bike + Strict Handstand Push-ups

Part B (On the 15:00): GHD Sit-ups + Handstand Walk

Part C (On the 35:00): Running + Lateral Bar Burpees

"Pineapple Express" Part A (On the 0:00)

For Time (12 Minute Cap):

50/35 Calorie Assault Bike

50 Strict Handstand Push-ups

"Pineapple Express" Part B (On the 15:00)

For Time (12 Minute Cap):

21 Toes to bar (or 35 GHD Sit-ups)

100' Handstand Walk

15 toes to bar or (25 GHD Sit-ups)

75' Handstand Walk

9 toes to bar or (15 GHD Sit-ups)

50' Handstand Walk

"Pineapple Express" Part C (On the 35:00)

3...

September 22, 2019

Snatch Complex (10 minutes total)

Every 2:00 x 5 Sets:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

Set 1: 60%

Set 2: 65%

Sets 3-5: Build to a Heavy Complex

Based off 1rm power snatch

Metcon

"Bartender"

5 Rounds: 18 minute time cap

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 115/85

September 20, 2019

"Mighty Ducks" (Team Version)

Teams of 3

For Time (30 Minute Cap):

60 Clean and Jerks (135/95)

400 Meter Team Run

40 CTB

400 Meter Team Run

100 Bar Facing Burpees

400 Meter Team Run

40 CTB

400 Meter Team Run

60 Clean and Jerks (135/95)

September 19, 2019

Handstand Push-up Stamina

4 Supersets: 10 minute time cap

15 Weighted AbMat Sit-Ups

Max Strict Handstand Push-ups

Rest 1:00 between Sets

"Air Conditioning"

On the 5:00 x 4 Rounds: 20 minutes total

20 Double Dumbbell Deadlifts (70's/50's)

20 Wallballs (20/14)

20/15 Calorie Row

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