8/1/2015

5 Rounds, time each round:image

20 pullups

30 pushups

40 sit-ups 

50 squats

Rest exactly 3 minutes after each round

7/31/2015

STRENGTHimage

3 sets:

Dumbbell shoulder press x 6-8 reps @3011, rest 60 seconds

Dumbbell floor press x 12 -15 reps @2011, rest 60 seconds

Double-under practice x 60 seconds, rest 60 seconds

METCON (Rounds and Reps)

Amrap in 12 minutes:

6 hang power cleans (135/95)

6 shoulders to overhead (135/95)

6 toes to bar

7/30/2015

LIFTINGimage

3 position snatch

3×2 @ 60%

3×1 @70%

3×1 @75-80%


 

SNATCH PUSH-PRESS

3X5

 

7/29/2015

METCON (Time)

33 Back squats (185/135)

15 Burpees

33 Deadlifts (185/135)

15 Burpees

33 KB swings (70/44)

15 Burpees

 

7/28/2015

STRENGTHimage

3 sets:

Good mornings

Strict pull-ups

Side planks

METCON (Rounds and Reps)

-3 sets-

Amrap in 2 minutes:

5 pull-ups

5 Db snatches (R)

5 Db snatches (L)

Rest 2 minutes between sets and pick up where you leave off after each set.

Record the total number of rounds and reps performed.

 

7/27/2015

STRENGTH

Front squat

METCON (Time)

For time:

Row 1000 meters then…

3 rounds of: 15 thrusters (95/65), 30 double-unders

7/24/2015

imageSummer Schedule

Friday – 4:45, 6:00pm 


STRENGTH

Power clean

METCON (Time)

“Fran”

21-15-9 reps for time:

Thrusters (95/65)

Pull-ups

 

7/23/2015

A. Snatch balance
2×3
3×2
3×1image
Rest 2-3 min between

B. Hang snatch w/ full 2 sec hold in receiving position
EMOM x 10:
2 hang snatch @ 70-75%
Every 90 sec for 15 min (10 sets):
2 hang snatch @ 80-85%

7/22/2015

METCON (TIME)image

For time: (135/95)

15 power cleans

15 front squats

15 shoulders to overhead

30 toes 2 bar

15 shoulders to overhead

15 front squats

15 power cleans

7/21/2015

STRENGTHimage

Take 15-min to build to a heavy push-jerk or snatch balance

METCON (TIME)

7 Rounds for time of:

7 burpee box jump-overs (24/20)

7 wall ball shots (20/14)