1. Oly
15-Minutes to Find
Jerk (1 Rep Max for the Day)
2. Dynamic Effort
8 x 1-Minute Rounds
3 Narrow-grip* Bench Press (75% = 105)
*Grip 1-inch Narrower on Each Side than Usual.
**Dynamic Effort = Control the way down, and drive up as hard and fast as possible.
3. MetCon
15-12-9-6-3 Reps FIT
Power Snatch (45%=55)
Pull-ups
12-Minute Time Cap
Read More1. Oly
1.1
Snatch
Work up to 3 Singles (80%=95)
1.2
Clean and Jerk
Work up to 3 Singles (80%=125)
2. Dynamic Effort
10 x 1-Minute Rounds
2 Back Squats (75%=165)
*Dynamic Effort = Control the way down, and drive up as hard and fast as possible.
1. Skills
Butterfly Kipping Pull-up Practice
2. MetCon
5 x 3-Minute AMRAPS FIT (3:00 Rest)
Take 3 Attempts to Accumulate 15 Double Unders and Finish the Remaining Reps as Single Unders
5 Push-ups
10 Alternating Single-leg Box Squats (16” Box)
10 Burpees
-----10-Min Rest-----
1 Round FIT
40 Wallballs (Light=14)
800m Run
1. Oly
1.1
Snatch
Work up to 5 Singles (60%=70)
1.2
Clean and Jerk
Work up to 5 Singles (60%=95)
2.Endurance
FIT
5,000m Row
1. Strength Endurance
8 Hour AMRAP
Move other people’s crap around.
Haha, but seriously, you did so much for us, I cannot thank you enough!!!
Read More1. Dynamic Effort
8 x 1-Minute Rounds
3 Narrow-grip* Bench Press (70% = 100)
*Grip 1-inch Narrower on Each Side than Usual.
**Dynamic Effort = Control the way down, and drive up as hard and fast as possible.
2. Oly
8 x 2-Minute Rounds
3 Snatch Balances (Work Up as Heavy as Technique Allows)
3. MetCon
10-Minute AMRAP FIT
0.3 Miles on Assault Bike
10 Push Presses (55%=70)
5 Barbell Roll-outs
1. Oly
1.1
15-Minutes to Find
Snatch (1 Rep Max for the Day)
1.2
10 x 30-Second Rounds
1 Snatch Pulls (105%=125)
2. MetCon
8 Rounds FIT
8 Kettlebell Swings (Heavy=45)
8 Burpees
4 KB Left-arm Farmer Carry Box Step-overs (16")
4 KB Left-arm Farmer Carry Box Step-overs
1. Strength
Back Squat
1 Set of 5 (40% = 90)
1 Set of 5 (55% = 120)
1 Set of 5 (65% = 145)
1 Set of 4 (70% = 155)
1 Set of 3 (75% = 165)
1 Set of 2 (80% = 175)
1 Set of 1 (85% = 185)
1 Set of 1 (90% = 195)
1 Set of 1 (95% = 210)
1 Set of 1 (100% = 220)
2. MetCon
1-2-3-…-10 Reps FIT
Front Squats (115/80/40%)
Lateral Burpees
10-Minute Time Cap
Read More1. Strength
Bench Press
1 Set of 5 (40% = 55)
1 Set of 5 (55% = 80)
1 Set of 5 (65% = 95)
1 Set of 4 (70% = 100)
1 Set of 3 (75% = 105)
1 Set of 2 (80% = 115)
1 Set of 1 (85% = 120)
1 Set of 1 (90% = 130)
1 Set of 1 (95% = 135)
1 Set of 1 (100% = 145)
2. Accessory
3 Hard* Super Sets
a. Double Dumbbell Incline Chest Flys
b. Double Dumbbell Bent-over Rows
c. Ring Supported Leg Raises
*Today's "Hard Sets" should be 2-3 Rep Shy of Failure
3 Hard* Super Sets
a. Double Dumbbell Bench Presses
b. Double Dumbbell Bicep Curls
c. Dumbbell Russian Twists
*Today's "Hard Sets" should be 2-3 Rep Shy of Failure
Read More1. Oly
15-Minutes to Find
Clean & Jerk (1 Rep Max for the Day)
2. MetCon
Back Squat
1 Set of 5 (40% = 90)
1 Set of 5 (55% = 120)
1 Set of 5 (65% = 145)
1 Set of 4 (70% = 155)
1 Set of 3 (75% = 165)
1 Set of 2 (80% = 175)
1 Set of 1 (85% = 185)
5 Sets of 1 (90% = 195)
3. Accessory
10 x 30-Second Rounds
1 Clean Pull (100% = 160)
1. Dynamic Effort
8 x 1-Minute Rounds
3 Narrow-grip* Bench Press (55% = 80)
*Grip 1-inch Narrower on Each Side than Usual.
**Dynamic Effort = Control the way down, and drive up as hard and fast as possible.
2. Oly
8 x 2-Minute Rounds
3 Snatch Balances (Work Up as Heavy as Technique Allows)
3. MetCon
10-Minute AMRAP FIT
10 Box Jumps (Medium=20”)
3 Burpee + Chest-to-bar Pull-ups
1. Oly
15-Minutes to Find
Snatch (1 Rep Max for the Day)
2. Dynamic Effort
12 x 1-Minute Rounds
2 Front Squats (55%=105)
*Dynamic Effort = Control the way down, and drive up as hard and fast as possible.
3. Accessory
10 x 30-Second Rounds
1 Snatch Pull (100%=115)
1. MetCon
4 Rounds FIT
Run*
6 Push Jerks (65%=85)
*Round 1: 200m
Round 2: 400m
Round 3: 800m
Round 4: 1,200m
-----Rest 5-Minutes-----
Then, 1 Sprint Round
400m Run
20 Jumping Lunges
20 Burpees
1. Strength
Bench Press
1 Set of 5 (40% = 55)
1 Set of 5 (55% = 80)
1 Set of 5 (65% = 95)
1 Set of 4 (70% = 100)
1 Set of 3 (75% = 105)
1 Set of 2 (80% = 115)
1 Set of 1 (85% = 120)
5 Sets of 1 (90% = 130)
2. Accessory
3 Hard* Super Sets
a. Double Dumbbell Incline Chest Flys
b. Double Dumbbell Bent-over Rows
c. Ring Supported Leg Raises
*Today's "Hard Sets" should be 3-4 Rep Shy of Failure
3 Hard* Super Sets
a. Double Dumbbell Bench Presses
b. Double Dumbbell Bicep Curls
c. Dumbbell Russian Twists
*Today's "Hard Sets" should be 3-4 Rep Shy of Failure
Read More
1. Skills
5 Minutes of Jump Rope Practice
2. MetCon
7-Min AMRAP FIT
3 Jerks (70%=110)
6 Strict Pull-up Negatives
3. Accessory
3 Hard* Super Sets
a. False Grip Ring Rows
b. Strict Ring Dips
*Today's "Hard Sets" should be 5 Reps Shy of Failure
Read More1. Skills
5 Minutes of Double Under Practice
2. Skills
False Grip Ring Rows
2 Sets of 5 with a Pause at the Chest
Kneeling Ring Muscle-up Transitions
5 Sets of 3
3. MetCon
10 x 2-Minute Rounds, Each For Time
7 Cal Assault Bike Sprint
1. Skills
5 Minutes of Double Under Practice
2. Skills
Banded Ring Muscle Transitions
5 Sets of 3
Seated Banded Ring Muscle-ups
5 Sets of 3
3. MetCon
5 x 3-Min Rounds* FIT
400m Run
10 KB Left-arm Swings (Heavy=45)
10 KB Right-arm Swings
ARMAP Lateral Burpees
*Rest 3-Minutes Between Rounds
Read More
1. Skills
5 Minutes of Double Under Practice
2. Skills
False Grip Ring Rows
3 Sets of 5 with Pause at Chest
Kneeling Ring Muscle-ups
3 Sets of 3
Banded Ring Muscle-up Transitions
3 Sets of 3
Seated Banded Ring Muscle-ups
3 Sets of 3
3. Accessory
"Modified Cindy" - TESTING
20-Min AMRAP
3 Pull-ups
6 Push-ups
9 Air Squats