Mar 19 – 24

Sunday 

10-9-8…1
Snatch 115/85
CrossBody Knee to Elbow
HSPU

Monday 

Tabata Pull Ups
1×25 Back Squat

Metcon:

Four rounds of:
27 Box jumps, 24″ box
20 Burpees
11 Squat cleans, 145/100 pounds

Tuesday

Metcon:

35 Min Cap
4 rounds
2 lap run 660m
40 second side plank each side
40 Russian KB Swings 70/53
2 Rope Climbs (sub 4 Burpee Pull Ups)

Wednesday

Front Foot Elevated Split Squat – Try to add a few #s if you came last week.
3×5
Back Rack Strict Press – Try to add a few #s if you came last week.
3×5

Metcon:

15 Minute AMRAP
5 Deadlifts 275/185 lb
(Pick a weight that you can do 10+ reps when fresh)
13 Push-Ups
9 Box Jumps (24/20 in)

Thursday

3 Position Snatch
1 Rep is (1 High Hang Snatch, 1 Hang Snatch from the Knee, 1 Snatch from the Floor w/o letting go of the bar) 

3 @ 55% 1RM (9 snatches, 3 from each position)
3 @ 65% 1RM
3 @ 70% 1RM
2 @ 75% 1RM (6 snatches, 3 from each position)
2 @ 80% 1RM
1 @ 85+% 1RM (3 snatches, 1 from each position)
Score your heaviest

Metcon:

6 Rounds
Min 1 50 Double Unders
Min 2 5 Muscle Ups – Scale to Burpee Pull Ups
Min 3 15 Box Jump Over RX+ 20
Min 4 Rest RX+ 15 Cal
Score the rounds you complete all the work.
If you don’t finish an exercise in under a min, keep going past the minute and skip the next exercise
24 is perfect whether you’re resting or getting Cals min 4

Friday 

Bench Press 4×8 – 1st week of New Strength Cycle

Metcon:

Open WOD 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters 95/65#

POPULAR POSTS

MAY 4 – 10

Saturday For Time (CAP 35:00)w/ a partner…330m Team Run (1 Lap)50 Clean & Jerk @115/85330m Team Run40 Clean & Jerk @135/95330m Team Run30 Clean &

APR 27 – MAY 3

Saturday 3 Rounds For Time (CAP 35:00)w/ a partner… 50 Hang Snatch @96/6550 OHS50 TTB Sunday MURPH PREP #1 Every 5:00 for 30:00 (6 Sets)200m

APR 20 – 26

Saturday For Time (CAP 35:00)w/ a partner… 150 Deadlift @185/125150 Box Jump Over150/110 Cal Row-Ski or 130/90 Cal Bike*Partition However You’d Like. Sunday 5 Rounds

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals, get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!
  • This field is for validation purposes and should be left unchanged.