Tuesday July 7

Tuesday July 7

STRENGTH EMOM x 10 MINUTES
MIN 1- 8-10 DB Arnold Press
MIN 2- 10-12 Bent Over Row
*Loading should be moderate-heavy or heavy. (Score is Weight)

WORKOUT
6 ROUNDS FOR TIME
15 Air Squats
10 DB Split Jerk (50/35)|(35/20)
40 Double Unders -12:00 Hard Cap-

Thursday July 2

AMRAP x 25 MINUTES
500m Row
20 KB Goblet Reverse Lunges (70/53)|(53/35)
20 Russian KB Swing
15 KB Shoulder to Overhead (L)*
15 KB Shoulder to Overhead (R) *
(Score is Rounds + Reps)
*KB Shoulder to Overhead can be strict, push press, push jerk. Athlete can switch back and forth R to L as needed as LONG AS 15 reps are completed on each arm

Friday June 5

6am ZOOM
DAILY-5 WARM-UP
2:00 Cardio Choice into…
EMOM x 3 MINUTES
:30 High Knees
:30 Air Squats (No Measure)

FULL-BODY STRENGTH
EMOM x 5 MINUTES
12 Alt. DB Snatch + Max Double Unders
-2:00 Rest-
EMOM x 5 MINUTES
12 Alt. DB Power Clean + Max Double Unders
(Score is Load)

FULL-BODY SPRINT WORKOUT
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Alt. DB Hang Snatch
TABATA 2 –  Push-ups
TABATA 3 – Sit-Ups
TABATA 4 – DB Ground to Overhead* *Hold DB by both heads, parallel to body
-1:00 Rest b/t Tabatas-

 

NCMETCON
WARM-UP
1 ROUND 50 Single Unders
50 Mountain Climbers
12 Reverse Lunges
12 Good Mornings
Into… 1 ROUND
50 Single Unders
50 Mountain Climbers
12 Front Rack Reverse Lunges
12 Barbell Good Mornings
Into… 1 ROUND
50 Single Unders
50 Mountain Climbers
15 Tempo Deadlifts (1111)

STRENGTH ON A 12:00 RUNNING CLOCK…
3×5 Tempo Deadlift (2121)* *Keep loading light to moderate. (Score is Load)

WORKOUT 3-5 SETS* 12min Cap
12 “Library” Deadlifts
50 Double Unders
-Rest :30 b/t Sets-
**Library Deadlift is completely quiet touch to the ground, no dropping or slamming bar. (Score is Time)

Wednesday September 18

Wednesday September 18

STRENGTH 
3-3-3-3-3 Front Squat
*Build to 3RM Front Squat

WOD

“Hop-a-Squat”
PARTNER WORKOUT*
IN TEAMS OF 2
ON A 13:00 RUNNING CLOCK
150 Double Unders
100 DB Thrusters (35/25)|(25/15)
150 Double Unders
Max Front Squats (185/135)|(135/95)
*Partner 1 works while Partner 2 rests.
Complete the work in order, split up reps between partners any way.

Monday July 1

Monday July 1

WOD Brief

Strength 1RM Back Squat Re-test

  • 15min to build from racks.

METCON: Dumbbell should be scaled to a weight that can remain “unbroken” for the entire 10 minutes.

  • 5 reps on each side before switching on both movements.
  • Goal = 4-5+ rounds

“DB Zero’s”

AMRAP 10 Minutes

10 DB Snatches 50/35s

10 DB Thrusters 50/35s

100m Run (1 trip around the parking lot)

Open – as written

Performance – 35/20

Fitness – 95/65 Barbell Snatches/Thrusters

Post Work

5min Bike Flush

15 Banded Good Mornings + Couch Stretch 1min/side

Daily Extra Credit

For Time Row 5k