2018 March 29
METCON: 4 rounds for time of: 15 box jumps Run 400 meters *18min timecap
2018 March 28
STRENGTH: 12min EMOM – 1st 50sec plank – 2nd 40sec wall sit – 3rd 30sec static chin METCON: 20 Single DB Squat Cleans 30 DB Hang Snatches 40 Pull-Ups 30 DB Hang Snatches 20 Single DB Squat Cleans *12min timecap
2018 March 27
STRENGTH Deadlift 5-5-3-3-3-1-1-1-1 reps *go on every 4minutes *3 pistols/side between sets
2018 March 26
METCON: 6min AMRAP – 12-cal. row – 12 push-ups 1min rest 6min AMRAP – 4 laps bear crawl (width of box) – 5 RH DB Hang C&J – 5 LH DB Hang C&J 1min rest 6min AMRAP – 6 wall balls – 6 burpees
2018 March 23
METCON: 20min EMOM – odd 5 KB Clean & Jerk – even 5 weighted pull-ups
2018 March 22
STRENGTH Bench press 5-5-5-5-5 reps *go on every 5minutes *5 DB Bent Over row/side between sets
2018 March 21
METCON: For max reps at each station: Tabata chest-to-bar pull-ups Rest 1 minute Tabata sit-ups Rest 1 minute Tabata seated shoulder presses Rest 1 minute Tabata hip extensions Rest 1 minute Tabata jumping back squats
2018 March 20
METCON: 4 rounds, each for time, of: Row 1k Rest as needed between efforts.
2018 March 19
STRENGTH: Clean & Jerk 3-3-3-3-3 *go on every 5minutes *burgener WU between sets/BTN PP, PJ, SJ between sets
2018 March 16
METCON: 1min row for cal 1min burpee with 6” target 1min farmer carry for distance 2min row 2min burpee with 6” target 2min farmer carry 3min row 3min burpee with 6” target 3min farmer carry *30sec rest in between sets