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Macon, Georgia 31201

(478)284-2159

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June 29, 2017

Warm Up - 20 Minute Cap

Metcon - 18 Minutes

AMRAP x 4

Buy In - 50 Double Unders

In remaining time AMRAP of:

9 Deadlifts 135/95

20 Wall Balls 20/14

-Rest 3 Minutes-

AMRAP x 4

Buy In - 50 Double Unders

In remaining time AMRAP of:

6 Deadlifts 225/155

20 Wall Balls 20/14

-Rest 3 Minute...

June 27, 2017

With a 30 minute running clock:

Warm Up and then..

Strength 1: Front Squat w/3 sec pause at bottom 6 x 3 @ 65% FS 1RM

Strength 2: Behind the Neck Snatch Push Press (K Press) 3×10 @ 60% PP 1RM

Metcon: For Time

⦁ 21 Bar Facing Burpees

⦁ 10 BB Front Rack Lunges 155/105

⦁ 21 C2B...

June 27, 2017

With a 30 Minute Clock

1. Warm Up

2. Strength: Jerk Stance Strict Press 5×5
Strength 2: Split Jerk 5x3

3. Metcon: For Time
12-9-6
Ring Muscle Ups
Squat Clean Thrusters 115/75

4. Accessory Work (optional):
3 Sets
200m HEAVY sled drag
(rest 4-5 min between)
 

June 26, 2017

1. WARM UP & ACTIVATION - 3 Rounds:

1:30 Slow Bike or Row

1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

45s second Samson Stretch each side

Followed by… Snatch Barbell Warmup (all done with a snatch grip)

5 Good Mornings

5 Back Squats

5 Elbow Rotation...

June 22, 2017

1) Foam roll

2) Metcon - 10 RFT
250m Row @ 90%
10 burpees over the rower
250m Row @ 90%
Rest 2 mins 

June 21, 2017

Warm Up (10-15 mins)

Strength (20 mins)
100 Front Squats @ 55% 1RM

Metcon
AMRAP x 7
Wallballs 20/14
5 Deadlift EMOM 225/155 

June 21, 2017

With a 30 min running clock:
Warm Up and then..
Strength 1:
Snatch Sots Press 5×5 @ 65% Snatch 1RM

Strength 2:
Snatch Balance 4×2 @ 70% Snatch 1RM

Strength 3:
Back Squat 6×3 @ 80% 1RM

Metcon:
For Time
⦁ 60 Cal Row
⦁ 20 TTB
⦁ 40 Cal Row
⦁ 40 TTB
⦁ 20 Cal Row
⦁ 60 TTB

Accessory W...

June 20, 2017

With a 30 minute running clock:

Warm Up


Strength:
2 Clean Deadlift + 1 Hang Squat Clean (8 sets building to a heavy)

Strength 2:
Strict Press from split stance 5×5

Strength 3:
Push Jerks 4×2

Metcon
For Time:
* 80 Double Unders
* 40 Wall Balls 20/14
* 20 Chest to Bar
* 40 Wall Ba...

June 19, 2017

Warm Up (10-15 mins)

Weightlifting/Strength - EMOM x 12
Power Snatch + Overhead Squat + Squat Snatch
1st set @ 50%
2nd set @ 55%
3rd set @ 60%
and then reset back to 50% and start over on 4th & 8th set

Metcon - AMRAP x 15
60 Double-Unders (2:1)
30 Abmat Sit Ups
15 Overhead Squat...

June 16, 2017

Warm Up

Strength:
Back Squat 5×4 @ 85% across

Strength 2:
BB Good morning 3×8-10 @ 65% BS 1RM across

Metcon
3 Rounds
* 30 Cal Row
* 30 Alt KB Snatch 50/35#

*Rest 5 mins

3 Rounds
* 30 Cal Row
* 30 KB OHS 50/35# (One Kettlebell)

Accessory Work:
4 Sets
Banded Leg Curls x20
Rest 60 Sec
...

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