April 28, 2019 (1-10)


5 rounds for total reps:
1 minute Row
1 minute Box Jump (24/20”)
1 minute Slam Ball (20/14)
1 minute Battle Rope
1 minute Rest

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April 16, 2019 (1-2)


5 rounds for total reps:
1 minute Row
1 minute Box Jump (24/20”)
1 minute Slam Ball (20/14)
1 minute Battle Rope
1 minute Rest

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Friday: 130524 (1-1)


WEEK 1: Day: 1

ME Lower:
1. Box Squats: Find 1-3RM (#)

Accessory:
2. Lower Back/Glutes/Hamstrings Exercise
3. Hamstrings Exercise

MetCon:
4 RFR:

1 minute Burpees
1 Minute Slam Balls 20/15#
1 Minute Row for Calories

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Assistance:
4. Lower Back/Glutes/Hamstrings Exercise
5. Core Exercise

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#

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

Saturday: 121103 (2-7)


WEEK 2: Day: 7

Skill Practice:
Kipping Ring Dip Practice.

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

3 rounds not for time:

MetCon:
For time:

21-15-9:
Air Squats
Burpee Box Jumps 24/20″
Kettlebell Swings 1.5/1 Pood
Ring Dips
Slam Balls 30/25#

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Kipping Ring Dip Tutorial:

Thursday: 121018 (4-7)


WEEK 4: Day: 7

Skill Practice:
Kipping Ring Dip Practice.

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

3 rounds not for time:

MetCon:
For time:

500 Meter Row
50 Slam Balls 20/15#
400 Meter Row
40 Air Squats
300 Meter Row
30 Burpees
200 Meter Row
20 Ring Dips
100 Meter Row
10 Strict Pullups

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Kipping Ring Dip Tutorial:

Sunday: 120916 (4-7)


WEEK 4: Day: 7

DE Upper Body:
Speed Press (with minibands): 40% of 1RM x 3 reps x 8 sets (#)

Olympic Weightlifting:
Power Snatches: Find 1RM

Assistance:
A1: Shoulders Exercise
A2: Snatch Pulls: 100% of 1RM x 3 reps x 3 sets (#)

B1: Triceps Exercise
B2: Glute/Hamstrings/Lower Back Exercise

MetCon:
AMRAP 10:

9 Slam Balls 30/25#
6 Pushups
3 Strict Chinups

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Power Snatches: