Warm up Coaches choices Strength 20 min 5-4-3-2-1 Bench press Deadlift Increase in weight each set Partner up Metcon 20 Min amrap 50 walking lunges 40 sit ups 30 wallballs 20/14 20 KBS 70/53 10 BURPEES › Read more
Remember new times start tomorrow 5 AM 8 AM 1230 PM 4 PM 5 PM 6 PM Warm-up Coaches choice Oly/Strength 5 working sets of complex 1 thruster 1 push press 1 push jerk 1 split jerk Bar may not drop during complex Metcon 30 cal row 15 cleans (with a squat) 155/105 30 Box › Read more
Strength Back Squats 5×2 (85-90%) In between sets work on HSPU or KB/DB bench press Stole this template from Justin. Metcon 3RFT (If whether is to cold we will row instead of run) 2 laps 12 thrusters 95/65 12 box jumps 24/20 12 alternating lunges 95/65 › Read more
Warm-up cycle through for 10 min 10 good mornings with bar 10 hollow rocks 10 Primal pull throughs with push up 10 supermans 10 jump squats Metcon 12 min AMRAP 5 Deadlifts 275/205 7 Lateral burpees over bar 9 toes to bar In the Remaining time Not for time cycle through until time expires 12 › Read more
Warm up technique work for the C&J Oly Work up to a heavy clean &jerk (catching in squat) Metcon 50 Cal row 15 front squats 185/125 150 Double unders 15 handstand push ups w/45+25 50 Cal row Core work 10 hollow rocks 30 sec plank 10 supermans 30 sec hollow rock hold X5 › Read more
Oly 5 working sets bar may not drop during the complex 1 power snatch 1 hang squat snatch 1 overhead squat Metcon Per Justin 18 min running clock. 30-20-10 C2B Power Snatch 75/55 WB 20/14. Then plate facing burpees to a 45# in remaining time. Must open hips on plate not jumping off › Read more
Strength 5×8 Bench Press add 5-10 pounds extra from last Friday Superset 5×8 Bent over row Metcon 5 rounds for time 11 Body Weight deadlifts 11 pistols 250 meter row › Read more
Warm up 5 min Run outside EMOM 10 airsquats No Strength two conditioning workouts Sorry John Shoemaker. Workout 1 3 rounds for time 50 Dubs 21 KBS 70/53 12 handstand push ups Scale as needed Rest 5-10 min Workout 2 50 wallballs 20/14 21 burpee pull ups 35 wall balls 15 burpee pull ups 20 › Read more
Strength Overhead squat 5×3 Metcon 3 min max toes to bar Then… 12 min Amrap 1 lap 5 UNBROKEN Power Snatches 115/75 Then… 3 min min max ab mat sit ups After party : 30 sec dubs or singles 30 sec hollow rocks 30 sec rest X5 › Read more
Warm up 10 ring rows or pull ups 15 push press with bar 20 air squats X2 2nd round do front squats with bar instead of air squats Strength 5 working sets (get as heavy as possible) 3 hang cleans+3 front squats+3 push/split jerks *bar may not drop during the complex Metcon 10 ROUNDS for › Read more
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