11.7.2017 Tuesday

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“PRIMER” AMRAP 5 10 Russian KB swings 15 Face Pulls 20 SU or DU “STRENGTH” Every 2:00 X5 2.2.2 Power Clean *10 seconds between doubles **Build in weight each set “METCON” Performance: For Time: 5-10-15-20-25 KBS (70/53) 50-40-30-20-10 Double Unders Fitness: For Time: 5-10-15-20-25 KBS (53/35) 50-40-30-20-10 Double Unders Core: 5-10-15-20-25 KBS (35/25) 70-60-50-40-30 Single Unders

11.6.2016 Monday

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“PRIMER” AROUND the World 1- 1:00 DUs/SUs 2- 1:00 Squat Jumps 3- 1:00 Hollow Hold 4- 1:00 Overhead Plate Hold 45/25 5- 1:00 Jog around gym X2 “STRENGTH” Performance Every 2:00 X5 10 Bench Press 185/125 10 C2B Fitness Every 2:00 X5 10 Bench Press 155/105 10 Pull-Ups Core Every 2:00 X5 10 Bench Press 115/785 10 Ring Rows or …

Friday 11.3.2017

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“PRIMER” AMRAP 6 5 strict press 10 Face Pulls 20-40-60 shuttle “METCON” Performance/Fitness AMRAP 7 200m run 15/12 cal bike REST 2 AMRAP 7 Find a Max strict Press REST 2 AMRAP 7 10 Box Jumps 10 SA KB Push Press 53/35 Core AMRAP 7 200m run 10/8 cal bike REST 2 AMRAP 7 Find a Max strict Press REST …

Thursday 11.2.2017

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“PRIMER” AMRAP 6 4 Tempo Goblet Squats 42×1 5 Scap Pulls 6 Arch Hollows “GYMNASTIC TEST” Max UB PullUp “STRENGTH & CONDITIONING” In 10:00 Build to a Heavy 3-Rep Back Squat Rest 5:00 Then 30 Back Squats for time @ 70%

Wednesday 1.1.2017

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“PRIMER” Around the world 1:00 bike 1:00 ab-mat situps 1:00 row 1:00 TTJJ 1:00 10 plate ground to overhead X4 “METCON” Teams of 2 Trade as needed Performance 60 Clean and jerks 135/95 Fitness 60 Clean and jerks 95/65 Core 60 Clean and jerks 75/55 “ACCESSORY” EMOM 6 Odd- 6 SA Upright Row/side Even- 10 Supermans w/ a 2 sec …

Tuesday 10.31.2017

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“PRIMER” EMOM 6 Odd- 5 T-pushups/Side + 5 Lateral Box Step ups/side Even- 10 Plate Hops + 10 Reverse Grip PVC Passthroughs “GYMNASTIC TEST” Max UB HSPU “METCON” Performance EMOM 16 1- 20 Wall balls 20/14 2- 50 DU 3- 20 KB swings 70/53 4- off Fitness EMOM 16 1- 20 Wall balls 20/14 2- 30 DU 3- 20 KB …

Monday 10.30.2017

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“PRIMER” AMRAP 5 10 Banded Goodmornings 5 No Push-up Burpees 10 RKBS “GYMNASTIC TEST” Max UB T2B “METCON” Performacne On a 19:00 Clock 0-3: Run a 400m then Max Reps Deadlift 185/125 3-4: OFF 4-7: 400m Run then Max BFB 7-8: OFF 8-11: Run a 400m then Max Reps Deadlift 11-12: OFF 12-15: 400m Run then Max BFB 15-16: OFF …

Friday 10.27.2017

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Primer: Coaches Choice Strength: 4 sets: 10 Barbell Curls 20 Banded Tricep Push-down Rest 90 seconds Metcon: TFX 5 Pro/Amateur/Team Division (Masters 35-39, Masters 40-44) 14 Minute AMRAP 100 Wall Balls 21 Overhead Squats 21 Bar Facing Burpees 15 Hang Squat Snatch 15 Bar Facing Burpees 9 Squat Snatch 9 Bar Facing Burpees Men will use 20lb Wall Ball to …