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March 1 – 8, 2020

MONDAY A) Deadlift: 3RM B) 4 Rounds for Total Reps: 0:30 American KBS, 53/35# 0:15 Rest 0:30 Nurpees 0:15 Rest 0:30 Wall Balls, 20/14# to 10/9’ 0:15 Rest C) Row – 3 Sets: 750m @ 5% faster than 2k Pace Work: Rest 1:1, or rest while partner works TUESDAY A) Bench Press:...

March 1st 2020

Strength and Conditioning Gymnastics Skill Work: Pull-ups Metcon: AMRAP 15 5 Cleans (climbing) 200m run Rest 5 AMRAP 15 10 HSPU 12/10 Calories 20 Overhead plate Reverse Lunges 45/25 *scale HSPU to 3 Wall Walks or an additional ab mat or...

February 29th 2020

Strength and Conditioning Metcon: 35min. to finish… Run 1200m (relay style) 100 Push Jerks 95/63 100 Pull-Ups 100 Burpees Run 800m (relay style) 75 Push Jerks 95/63 75 Pull-Ups 75 Burpees Run 400m (relay style) 50 Push Jerks 95/63 50 Pull-Ups 50 Burpees Can you...

February 28th 2020

Strength and Conditioning Strength: Push Press Build to a heavy set of 3 *shoot for a 80%-85% effort * Squeeze your butt and quads as you drive the bar off your shoulders. No re-bending your knees. It’s not a Jerk! Metcon: 5 rounds for time 25 toes to bar 50...

February 27th 2020

Strength and Conditioning Strength: Deadlift 4×5 *NO T&G. Keep hands on the bar the entire time. Reset on each rep. Engage LATS, & create good tension before lifting bar off the floor. Super set with Handstand Pushup Advanced: Max reps attempt each...