Warm up Coaches choice Strength Establish a 1RM Cluster (1 squat clean into a thruster) Metcon Teams of 2 21 clean and jerks 135/95 21burpees over partner (while in plank on hands) Sled push down to walk way and back x3 with 1 45 for males or 1 25 for female 15 clean jerks 155/105 › Read more
6/3/16 Warm up Matt Chambers choice Strength Back squat 1 X3 @70% 1 X3 @80% 1 X3 @85% 1×2 @90% Then 2 x4 @ 80% Metcon 5 min clock 50 hang power snatches 75/55 Remaining time max cal row Straight into 5 min clock 50 wall balls 20/14 Remaining time max cal row Straight into › Read more
5/27/16 Warm up Matt Chambers Strength Your choice, go based on how you are feeling. Bench press 5×5 @70-80% Or OHS 5×5 @70-80% Super set With 12 Ghd or 20 abmat situps after every set no matter which one choose. Metcon 3 RFT 21 cal row 15 power snatches 115/80 9 box jumps 30/24 › Read more
5/26/16 Hey guys don’t take it out on Pat tomorrow, he gave me the honor of programming the work for this week’s “Cardio Thursday”! There will be 3 workouts to be completed, the first will be individual and the other two are to be done in partners. As always there will be scaling options. I › Read more
5/25/16 Warm up Coaches choice Strength explosive squats 7×3 back squats exploding out of hole as fast as possible. Work @60% of max In between each set 4 Turkish get ups using KB (2 each arm) alternate each rep Metcon 3 RFT 50 Dubs 15 burpees over bar 10 deadlifts 275/185 Extra 6×300 sprints (2 › Read more
5/24/16 Warm up Coaches choice Strength Every 1:30 for 12min Start @ 70% of max clean and jerk and build 1 full clean 1 front squat 2 jerks (split or push) Metcon 20 min AMRAP 16/14 cal row 12TTB 8 pistols or 16 lunges 4 power clean and jerks 155/105 Extra 30 sec left side › Read more
5/23/16 You can blame Justin for today! Strength/ Barbell Metcon Progress as far as you can in 12 minutes: 10 full snatches 115/55 8 full snatches 135/75 6 full snatches 155/95 4 full snatches 175/115 2 full snatches 195/135 Adjust weight as needed to be capable to progress to a final bar. Example: 55,60,65,70,75# Metcon: › Read more
Warm up Coaches choice Strength 4 RDL @90% of your max clean 5 sec neg going down explode coming up Rest 15 sec 10-15 ring dips or 10-15 tricep push ups Rest 15 sec 3-5 strict pull ups with a 5 sec neg coming down pull up fast Rest 30 sec X4 Metcon 50 dubs › Read more
Wednesday 5/18/16 Warm up Coaches choice Strength 5 working sets @80% or heavier 1 push jerk + 2 split jerks Justin is going to kill us again Metcon 24 min AMRAP 4 partner Teams Male 2/45s female 2/25s 60 m sled pull Partner A pulls down Partner B pulls back Partner c pulls down Partner › Read more
Tues 5/17/16 Warm up Coaches choice Justin came up with good one for us tomorrow, should be fun!! Thanks Ganes! Metcon part 1 Teams of 2 Partner A goes all the way through then partner B. 21 min AMRAP 3 full cleans 185/125 6 box jump overs 24/20 9 wall balls 20/14 12 cal airdyne › Read more
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