Wednesday
Strength:
Skull Crusher Off Pins:
* Arms at 90 degrees with the barbell on the pins.
* New Set Every 2:00
* 5-3-2-2-1-1-1
* This is MAXIMAL Contraction and extension of the Tricep
Metcon:
[OPEN + PERFORMANCE]
5 Rounds…
Tuesday
Team Tuesday:
As Many Calories as Possible in 30 Minutes
Partner #1
Bike Calories
Partner #2
20 Russian Swings + 40’ Dumbbell Farmers Carry + 20 Ab Mat Sit-Ups + 40’ Dumbbell Farmers Carry
- Score Total Calories Biked
- When Partner
Monday
Strength:
Anderson Back Squat:
9 x 3 @ 70%
New Set Every :45
-
Pins should be set at hip height, measure for the tallest person and stand on mats for shorter people.
-
Think about being as explosive as possible going
Sunday
Metcon:
[OPEN]
10 Rounds (30 Total Minutes)
As Many Reps as Possible In 1:00:
Buy-in: 30 Double Unders
Max Rep: GHD Sit-Ups
Rest :30
As Many Reps as Possible In 1:00:
Buy-in: 5 Strict Chin-Ups
Max Rep: Strict Handstand Push-Ups…
Saturday
Strength:
Push Press:
9 x 3 @ 70%
New set every :45
*Stay on percentage. Be violent with your extension.
Metcon:
[OPEN + PERFORMANCE]
“Jack”
As Many Rounds and Reps as Possible in 20 Minutes:
10 Push Presses (115/75)…
Friday
Metcon:
[CHALLENGE + PERFORMANCE + FITNESS]
3 Rounds:
For Time:
400m Run
25/18 Calorie Bike
Rest 3 Minutes Between Rounds
*Score is total time, including rest.
Accessory:
Tabata “Midline” (8:00)
20-seconds of work / 10-seconds of rest for 4 …
Thursday
Strength:
Front Squat Against Chain:
3-2-2-1-1-1-1
- New Set Every 2:00
- Progressive
- Guys use 2 chains, ladies use 1 chain each side
Metcon:
[OPEN + PERFORMANCE]
4 Rounds (12 Total Minutes)
:30 Max Calorie Row
Rest :30
:30 Max Rep …
Wednesday
Metcon:
[OPEN]
For Time:
15-10-5
Bike Calories
Toes to Bar
Directly Into….
800m Sled drag (115/80)
Directly Into….
5-10-15
Bike Calories
Toe to bar
[PERFORMANCE]
For Time:
15-10-5
Bike Calories
Toes to Bar
Directly …
Tuesday
Strength:
Touch and Go Power Snatch
3-3-3-3-3
New Set Every 1:30
Build to Moderate Heavy Touch and Go Triple
Metcon:
[OPEN]
As Many Rounds and Reps as Possible in 5 Minutes
200m Run
7 Power Snatch (95/65)
Rest 5:00…
Monday
Metcon:
[OPEN + PERFORMANCE]
For Time:
15-12-9-6-3
Strict Pull-Up
After Each Round Perform: (20 Burpees onto 45 lbs Hi Temp Plate + 80’ Walking Lunge)
* Workout ends with burpees and lunges
[FITNESS]
For Time:
15-12-9-6-3
Banded Strict Pull-Up …
