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Thursday, May 19 2022

Strength: 3 Sets

Bench Press x 5

Superset: Single Romanian Deadlift x 6 reps per side

Performance:

Metcon: EMOM 15

1)200/150m Row/Ski

  1. 20 Wall Balls 20/14

  2. 10 Deadlifts 225/155

Fitness: Metcon: EMOM 15

1)10/7 Cal Bike

  1. 15 Wall Balls

  2. 10 KB Deadlifts

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Wednesday, May 11 2022

Performance 


Strength: 5 Sets 

Front Squat x 3.2.1 reps

(perform 3 reps, rack the barbell and rest for 10-15 seconds, then perform 2 reps and rest for 10-15 seconds, then finish with a single)

Rest 2 minutes


Your goal should be to aim for 2-3 sets in which the first triple is challenging, and the single at the end is a fight.


Metcon: Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

20 Walking Lunges with Kettlebell Farmer’s Carry 53/35 

10 Strict Pull-Ups


Fitness


3 Sets 

Front-Foot Elevated Split Squat x 8 reps each @ 3111 Tempo 

Rest 30 seconds after each leg

Copenhagen Side Planks x 30-40 seconds each side

Rest 30 seconds after each leg



Metcon: Complete as many rounds and reps as possible in 12 minutes of:

30 Lateral Parallette Jump-Overs

20 Walking Lunges with Kettlebell Farmer’s Carry

10 Strict Pull-Ups

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Tuesday, May 10 2022

Coach Will is back from vacation!

Strength: Four sets of:

Incline Press x 6-8 reps

(sit on the floor and place a med ball under shoulder blades to create an incline; use either a barbell or dumbbells)

Rest 45 seconds

Single-Arm Dumbbell Row x 6-8 reps each

Rest 45 seconds

Metcon: Every 6 minutes, for 24 minutes (4 sets) for times of:

24/18 Calories of Rowing

12 Single-Arm Dumbbell Push Presses (50/35 lb DBs; hold non-working arm DB in front rack; 6 each arm)

12 Toes to Bar

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Monday, May 9 2022

Strength: Snatch

6 sets of 1 power snatch + 2 hang power snatches

Metcon: For time:

30 Dumbbell Thrusters (55/35 lb DBs)

30 Alternating Reverse Lunges with DB Farmer’s Carry

20 Dumbbell Thrusters

20 Alternating Reverse Lunges with DB Farmer’s Carry

10 Dumbbell Thrusters

10 Alternating Reverse Lunges with DB Farmer’s Carry

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Wednesday, May 4 2022

Strength: Every 2:30, for 15 minutes (6 sets) of:

Bench Press x 2 reps @ 88-92% of 1-RM

Metcon: Against a 3-minute running clock…

30/25 Cal Row/Ski

Max Reps of Double-Unders


Rest 3 minutes, and repeat for a total of 3 sets. Note the total number of double-unders completed in each set, and then sum them for your total score.

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Tuesday, May 3 2022

Metcon: (40 Minute Cap)

2 Min Work: 1 Min Rest

In 2 minutes:

15|12 Calorie Bike*

Then

AMRAP Pull-ups

Complete until you reach

50 Reps

Once finished, you must rest until the start of the next 2 minute Interval.

In 2 minutes:

200m Run

Then

AMRAP Deadlifts 225|155

Complete until you reach

50 Reps

Once finished, you must rest until the start of the next 2 minute Interval.

In 2 minutes:

15 Burpee Lateral Jumps

Then

AMRAP Toes to Bar

Complete until you reach

50 Reps

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Wednesday, April 27 2022

Strength: Every 90 seconds, for 15 minutes (10 sets):

Push Press + Push Jerk

*Sets 1-2 = 65-70% of 1-RM Push Press

*Sets 3-4 = 75-80%

*Sets 5-6 = 83-86%

*Sets 7-8 = 88-90%

*Sets 9-10 = 90+%

Metcon: AMRAP 15

21 Cal Rowing, Ski Erg or Bike

15 Box Jumps (24/20

9 Handstand Push-Ups

Fitness

Strength: 3 Sets

Landmine Press x 8-10 reps (Left Arm)

Rest 30 seconds

Landmine Press x 8-10 reps (Right Arm)

Rest 30 seconds

Alternating Bent-Over Kettlebell Row x 10-12 reps

Rest 60 seconds


Metcon: AMRAP 15

21 CalRowing, Ski Erg or Bike

15 Dumbbell Push Presses

9 Dumbbell Box Step-Overs

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Tuesday, April 26 2022

Performance 


Strength: 

Every 2 minutes, for 16 minutes (8 sets):

Deadlift x 3 reps @ 85% of 1-RM

Metcon: For time:

800 Meter Run

50 Chest-to-Bar Pull-Ups

800 Meter Run


Fitness 

Strength: Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011 Tempo 

Station 2 – Hollow Hold or Rocks x 45-60 seconds

Station 3 – Strict Pull-Ups x 8-10 reps 

Station 4 – Bottom’s Up Kettlebell Carry x 25 Meters each arm


Metcon: For Time

800 Meter Run

60 Kettlebell Swings

800 Meter Run

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Monday, April 25 2022

Performance

Strength: Every 2 minutes, for 20 minutes (10 sets) of:

Sets 1-3 = 3 cleans @ 60-70%

Sets 4-6 = 2 cleans @ 70-80%

Sets 7-10 = 1 rep @ 80+%

This does not need to be a max effort attempt. If you feel good then let’s see some big weight!

Then…

Metcon: AMRAP 16

15/10 Cal Bike

200m Run

50-Foot Walking Lunges with DBs 50/35

Fitness

Strength: Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Russian Kettlebell Swings x 25 reps

Station 2 – Barbell Roll-Outs x 45-60 seconds

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Friday, April 22 2022

Strength: Every 2:30 for 15 minutes (6 sets) of:

3-Position Clean @ 50-60% of 1-RM Clean

(Hang Clean + Hang Clean Below Knee + Clean)

Metcon: 3RFT (15 min cap) 

30/20 Calories of Assault Bike

12 Hang Power Cleans 135/95

If you’re giving full effort and taking longer than 2 minutes on the Assault Bike, please reduce the calories.


Fitness: 

Strength: Three sets of:

DB Floor Press x 8 reps 

Rest 45 seconds

100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

Rest 45 seconds

Band Pull-Aparts x 30 reps 

Rest 45 seconds


Metcon: 3RFT (15 min cap) 

30/20 Calories of Assault Bike

24 KB Swings 53/35


If you’re giving full effort and taking longer than 2 minutes on the Assault Bike, please reduce the calories.

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Wednesday, April 20 2022

Strength: EMOM10

Back squat x 3 reps

*These are intended to be done at 55-70% focusing on bar speed exploding out from the bottom position.

Metcon: (18 Minute Cap)

E3MOM

15|10 Cal Bike

15 Wall Balls 20|14

Then AMRAP Sit-Ups

-Continue until you accumulate 100 Sit-ups

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Tuesday, April 19 2022

Performance 

Strength: 6 Sets: 

Unsupported Seated Strict Press x 2-3 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2-3 minutes

Build to today’s 3-RM.

Metcon: 5RFT 

12 Alternating Pistols

9 Dumbbell Push Presses 50/35

6 Burpee Box Jump-Overs 

Fitness 

4 Sets : 

Unsupported Seated Strict Press x 5-6 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 30 seconds

Banded Hip Extension x 10 reps

Rest 30 seconds

Jefferson Curl x 5-6 reps 

Rest 30 seconds


Metcon: 5RFT 

12 Alternating Pistols or Cossack Squats

9 Dumbbell Push Presses

6 Burpee Box Jump or Step-Overs



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Friday, April 15 2022

Performance & Fitness

Strength: 3 Deadlifts With Eccentric Pause* + 3 Deadlifts @ 65-75% of 1-RM Deadlift

Rest as needed

*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus. After completing the three reps with the pause, perform 3 deadlifts at a tempo of your choosing.

Metcon: Every 5 minutes, for 25 minutes (5 sets) for times:

24/18 Calories of Assault Bike

6 Devil’s Presses 50/35

12 Walking Lunges with Dumbbell Farmer’s Carry 50/35

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Wednesday, April 13 2022

Performance

Strength: Every 3 minutes, for 15 minutes (5 sets) of:

Front Squat x 5 reps @ 32X1 Tempo

Start at 60-65% and build to complete the final 2-3 sets at above 70% of your 1-RM Front Squat.

Metcon: For Time

25 Pull-Ups

50 Wall Ball Shots 20/14

100 Double-Unders

50 Wall Ball Shots

25 Pull-Ups

Time Cap = 15:00

Fitness

Strength: Every 90 seconds, for 15 minutes (5 sets) of:

*Station 1 – Front Squat x 5 reps @ 32X1 Tempo

*Station 2 – Strict Hanging Leg Raises x 8 reps @ 3111 Tempo

Metcon: 3RFT

12 Strict Pull-Ups

24 Wall Ball Shots

36 Mountain Climbers

(count one rep each leg switch)

Time Cap = 15:00

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Tuesday, April 12 2022

Performance:

Every 90 seconds, for 3 minutes (2 sets):

Press from Split Jerk Position x 3-5 reps

Then…

Every 90 seconds, for 12 minutes (8 sets):

Push Press + Power Jerk + Split Jerk

*Sets 1-2 = 60-65% of 1-RM Push Press

*Sets 3-4 = 70-75%

*Sets 5-6 = 80-83%

*Sets 7-8 = 85-88%

Metcon: Complete as many rounds and reps as possible in 12 minutes of:

4 Strict Handstand Push-Ups

8 Toes to Bar

12 Kettlebell Swings 53/35

Fitness:

Every minute, on the minute, for 16 minutes (4 sets):

*Station 1 – Landmine Press x 6-8 reps @ (Left Arm)

*Station 2 – Landmine Press x 6-8 reps (Right Arm)

*Station 3 – Supine Ring Row x 8 reps

*Station 4 – Reverse Snow Angels x 10 reps

Metcon: Complete as many rounds and reps as possible in 12 minutes of:

4 Strict Handstand Push-Ups or 8 L-Seated Dumbbell Presses

8 Toes to Bar or 12 V-Ups

12 Kettlebell Swings

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Monday, April 11 2022

Performance 

Metcon: Every 6 minutes, for 36 minutes (6 sets) for max load:

500 Meter Row

400 Meter Run

3 Squat Snatches

Total the load successfully lifted for the three repetitions of each set, then sum all of those loads for your overall score.


Fitness: 

Metcon: Every 6 minutes, for 36 minutes (6 sets) for times:

500 Meter Row

400 Meter Run

12 Alternating Dumbbell Snatches