September 30, 2016

Friday, 30 Sep 16

Metcon - 2 RFT

1 Mile Run

15 Clusters 155/105

September 29, 2016

1. Active Warm Up (10 mins)

2. Metcon
3 Rounds for time:
21 Box Jumps 24/20
15 Sumo Deadlifts 115/85
9 Hang Power Snatch 115/85

3. Strength
Deadlifts 3x3 Heavy

September 28, 2016

1. Warm Up - 10 Minutes

2. Weightlifting - 14 Minutes

0:00-2:00 - Every 20 Seconds x 6; 1 Power Clean @ 70%

2:00-3:00 - Rest

3:00-7:00 - Every 40 Seconds x 6; 1 Power Clean @ 75%

7:00-8:00 - Rest

8:00-14:00 - Every 60 Seconds x 6; 1 Power Clean @ 80%

3. Metcon - 25:00 Total

Po...

September 27, 2016

1. Warm Up & Mobility

2. Conditioning #1
2000 Meter Row for Time

3. Conditioning #2
200 Kettlebell Swings For Time 53/35

4. Conditioning #3
200 Double Unders For Time

September 26, 2016

1. Warm Up

2. Weightlifting 30 minute running clock

a) 7 sets of 3: Sotts Press

b) 7 sets of 3: Snatch Balance

c) 7 sets of 3: Muscle Snatch

3. Metcon - In a 9:00 Window…

50 Wall Balls 20/14

Then in time remaining: AMRAP

12 Deadlifts 185/135

12 Barbell Facing Burpees

September 23, 2016

1. Warm Up

2. Metcon - For Time
1 Round:
800m Run
40 Pull Ups
21 Thrusters 75/55


Directly into 2 Rounds:
400m Run
20 Pull Ups
15 Thrusters 75/55


Directly into 3 Rounds:
200m Run
10 Pull Ups
9 Thrusters 75/55
Move directly into the following portions immediately – this i...

September 21, 2016

1. Warm Up

2. Strength - 20 Minutes

3 Sets of:

Max Effort Strict Press

then transition into

Max Effort Push Press

*weight should be heavy enough for no more than 3-6 reps Strict

3. Metcon - For Time

550m Row

25 Burpees over Rower

450m Row

20 Burpees over Rower

350m Row

15 Burpees o...

September 21, 2016

1. Warm Up - 3 Rounds

91 Singles

21 Push Ups

9 Jump Squats

2. Metcon- AMRAP x 25

1 Deadlift 185/125

2 Clean & Jerk

3 HSPU

3. Skill (Optional)

Handstand Walk or Tall Hang Squat Cleans

Come WOD with Aston to celebrate his birthday!!!!

September 20, 2016

1. Warm Up

2. Strength - EMOM x 5
3 Back Squats @ 70%

3. Metcon - AMRAP x 5
750m Row
9 Hang Squat Cleans 95/65
20 Double Unders
-Rest 3 Minutes-

AMRAP x 5
500m Row
6 Hang Squat Cleans 115/85
20 Double Unders
-Rest 3 Minutes-

AMRAP x 5 
250m Row
3 Hang Squat Cleans 135/105
...

September 19, 2016

1. Weightlifting
EMOM x 9 (%s of 1RM Snatch)
1st min- 3 Power Snatch @ 70%
2nd min - 2 Power Snatch @ 75%
3rd min- 1 Power Snatch @ 80%
4th min - 3 Squat Snatch @ 70%
5th min- 2 Squat Snatch @ 75%
6th min- 1 Squat Snatch @ 80%
7th min- 3 OHS @ 70%
8th min- 2 OHS @ 75%
...

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