4.5.17

4.5.17

Old School Warmup

2 minutes of rowing
2 minutes of DU work
2 minutes foam roll
2 minutes stretching

Metcon (AMRAP - Reps)

3 minute AMRAP:
-Row for calories
~rest 30 seconds~
3 minute AMRAP:
-30 DU (50 singles)
-8 Pull ups
~rest 30 seconds~
3 minute AMRAP:
-30 situps
-max burpees in remaining time
~rest 30 seconds~

Repeat for a total of 3 cycles

Rx+:
-bike
-2 rope climbs (in place of pullups)

4.3.17

4.3.17

Squat Warm Up 3

2 rounds of 10m each:
-Knee Pulls
-Quad Pulls
-Lateral Lunge
-Toe Pulls
-Scissor Kicks
-Scorpions

~then~
2-3 lengths forward and back, banded walk

Finish with 10-15 banded pullaparts and 20-30 seconds each side spiderman stretch

Pistol video: https://www.youtube.com/watch?v=q11UwY5gd0A

Metcon (No Measure)

EMOTM x 10 minutes

Odd: 8-12 lateral Step ups (add weight if needed)
Even: 5-8 banded kipping pull over/pull through

Metcon (Time)

21-18-15-12-9-6-3
-KBS (53/35)
-TTB
-Step Ups

Rx+:
70/53
Pistols

3.31.17

3.31.17

Squat Warm Up 3

2 rounds of 10m each:
-Knee Pulls
-Quad Pulls
-Lateral Lunge
-Toe Pulls
-Scissor Kicks
-Scorpions

~then~
2-3 lengths forward and back, banded walk

Finish with 10-15 banded pullaparts and 20-30 seconds each side spiderman stretch

Metcon (Time)

Three rounds for time of:
40 Wall ball shots, 20/14
40 SDHP (75/55)
40 DB/KB snatch (55/35)
40 Push Press (75/55)
40 cal row
40 Push-ups
20 Front squats (heavy)

Rx+:
-25/16 wbs
-bike
-Dips
-Body weight back squat

3.30.17

3.30.17

Dynamic Warmup #1

(Down and back)
High Knees
Butt Kick's
High Knee Skip
Shuffle + Hug
Skip + Arm Circles
Toe touches
Spider Man Stretch (one length)
Bear Crawl (down and back)

Then:
15 Air Squats
10 "I"s "T"s "V"s "Ws
15 Groiners
20 Bird Dogs
10 Inchworms

Deadlift (12,10,8,6,6)

Metcon (No Measure)

EMOTM x 18 minutes:

1.) 40s max row/bike
2.) 30-45s, rotate between russian twists, front and side plank
3.) 30-45s, work on weakness

3.29.17

3.29.17

10 minutes at an easy-moderate pace:
1 lap
10 inchworms
10 side plank windmills (each side)
10 walking lunges

Metcon (Time)

5 rounds:
-400m run
-15 K2P
-20 American KBS (53/35)
-25s hollow hold
-50m farmer walk (53/35)(switch hands at turn around point)