Friday: 060917 (1-7)


Warm-up:

MetCon:
3 RFT:

5 Deadlift 315/225#
10 Box Jump 24/20″
30 Double Under

(Recover to 67% HR after each round)

Post time per round to comments:

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Friday: 130405 (3-8)


WEEK 3: Day: 8

Olympic Weightlifting:
Cleans: 5×2 @ 65% of 1RM (#)

Skill Practice:
Pick something you are weak at.

Core Circuit:
Pick 3 exercises and do them in a circuit (10-25 reps).

MetCon:
3 RFT:

1 minute Box Jumps 24/20″
1 minute Burpees
1 minute Double Unders
1 minute Strike Combo (Jab, Cross, Hook, Cross = 1 rep)
1 minute Rest

Post total number of reps to comments:

Assistance:
Biceps Exercise: 2-3×5-20 (#)

Monday: 130401 (3-4)


WEEK 3: Day: 4

Olympic Weightlifting:
Snatches: 5×2 @ 65% of 1RM (#)

Skill Practice:
Pick something you are weak at.

Core Circuit:
Pick 3 exercises and do them in a circuit (10-25 reps).

MetCon:
AMRAP 10:

5 Man Makers 35/25#
20 Double Unders

Post total number of rounds to comments:

Assistance:
Biceps Exercise: 2-3×5-20 (#)

Sunday: 130324 (2-4)


WEEK 2: Day: 4

Olympic Weightlifting:
Snatches: 6×2 @ 60% of 1RM (#)

Skill Practice:
Pick something you are weak at.

Core Circuit:
Pick 3 exercises and do them in a circuit (10-25 reps).

MetCon:
3 RFT:

1 minute Burpees
1 minute Kettlebell Swings 1.5/1 Pood
1 minute Double Unders
1 minute Row for Calories
1 minute Rest

Post total number of reps to comments:

Assistance:
Biceps Exercise: 2-3×5-20 (#)

Saturday: 130316 (1-4)


WEEK 1: Day: 4

Olympic Weightlifting:
Snatches: 8×3 @ 55% of 1RM (#)

Skill Practice:
Pick something you are weak at.

Core Circuit:
Pick 3 exercises and do them in a circuit (10-25 reps).

MetCon:
Alternating Tabata:

Wall Ball Throws 20/15#
Double Unders
Burpees
Slam Balls 20/15#

Post reps to comments:

Assistance:
Biceps Exercise: 2-3×5-20 (#)