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02/17/20 - 02/23/20

MONDAY 02172020

Back Squat: 5 Sets 3 Back Squats @32X1 + 8 Back Squats  2 Supinated Grip Weighted Pull-Up after each set Metcon (Time)  2 Rounds: (15 Min Cap) 100m Single Arm KB Front Rack Carry (right) 50ft Single Arm Front Rack Walking Lunge (right) 10 Single Arm KB Hang to Overhead (right) 100m Single Arm KB Front Rack Carry (left) 50ft Single Arm Front Rack Walking Lunge (left) 10 Single Arm KB Hang to Overhead (right) Aerobic Conditioning 2 Rounds 400M Run rest 1 minute 200M Run rest 2 minutes



TUESDAY 02182020

Clean Complex: 12 min to build a heavy complex) 1 Power clean + 2 Hang Squat Cleans Metcon (4 Rounds for time) Every 4 Minutes x 4 Sets: 5 Man Makers (Athletes choice) https://youtu.be/iV2kwac-nP8 10 Box Jump Overs (24/20) 100m Run (Rx+ 200m) Midline 3 Rounds 8 Vast V-ups 15 Tuck crunches :30 hollow rocks :30 Superman Rest 1:00 After 3 rounds of midlone, finish with: Max plank hold



WEDNESDAY 02192020

Snatch complex: 10 min EMOM  Snatch pull + high hang snatch  *athlete choice of snatch style (power vs snatch) Metcon (3 Rounds for reps) 8 min AMRAP 5 Strict Pull Ups 10 Plate To Overhead (45/25) 15/12 Cal row Right into... 8 min AMRAP 500m/ .3 miles Assault bike 15 Shoulder To Overhead 95/65 (Rx+ 115/85) Right into... 8 min AMRAP 12 Single Arm DB Thruster (50/35) 10 Toes To Bar  8 Burpees DB Thrusters: Split reps between arms evenly



THURSDAY 02202020

Hinge/ Press Strength 5 sets A1. 5 Dumbbell Romanian Deadlifts @ 32X1 + 10-20 RDL *Target Max Rep Range = 10-20 (15-25 total reps) A2. Push Jerks from the rack Build to a heavy 3 Rest 2:00 Metcon (Time) For Time 50-40-30-20-10 Double Unders 25-20-15-10-5 KB Swings 53/ 35 (Rx+ 70/53) Mobility 1:30 Static Holds Bounded Angle (https://youtu.be/OsEQgFCxCw8) Half Front Split (https://youtu.be/BjChNad3cTw) Low Dragon (https://youtu.be/YhEi37VQqZ4) Lay flat on back and recover



FRIDAY 02212020

Metcon (Time) 10 Hang Power Snatch 95/65 (Rx+ 115/ 85) 20 Hand Release Push ups (Rx+ Handstand Push Ups) 30 Ab mat Sit ups (Rx+ GHD) 40 Wallballs (20/14) 500m Row 40 Wallballs 30 Ab mat sit ups (Rx+ GHD) 20 Hand Release Push ups (Rx+ Handstand Push Ups) 10 Hang Power Snatch Rest 5:00

Metcon (AMRAP - Rounds and Reps) AMRAP 10: 35 Double Unders 20/15 Assault Bike Calories



SATURDAY 02222020

Rx: Metcon (AMRAP - Rounds and Reps) 25 Min AMRAP 400m Run Together 8 Chest To Bar 16 Power Cleans (95/65) 400m Run Together 16 Chest To Bar 12 Power Cleans (115/85) 400m Run Together 24 Chest To Bar 8 Power Cleans (135/95) 400m Run Together 32 Chest To Bar 4 Power Cleans (155/105) *Split reps any way **100m = 1 rep


Rx+: Metcon (AMRAP - Rounds and Reps) 25 min AMRAP 400m Run Together 4 Bar Muscle Ups 16 Power Cleans (115/85) 400m Run Together 8 Bar Muscle Ups 12 Power Cleans (135/105) 400m Run Together 12 Bar Muscle Ups 8 Power Cleans (155/115) 400m Run Together 16 Bar Muscle Ups 4 Power Cleans (185/125) Split reps any way

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Saturday September 12th, 2020

Metcon (Weight) ON A 12:00 RUNNING CLOCK... Build to a 2RM Power Clean Metcon (Time) Cash In: 400m Run Then.. 3 Rounds 15 Deadlifts 185/ 125 12 Bar Facing Burpees 9 Box Jump Overs 24/20 Cash Out: 400m

Saturday, April 11th 2020

Metcon Metcon (AMRAP - Rounds and Reps) TEAM WOD!! Amrap 22 minutes You go I go 10 Odd object GTO 10/10 Lunge to explosive knee drive Amrap 22 minutes You go I go 10 Double DB snatches @ 35/25lbs (or

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