6/4/19

Weightlifting Pause Hang Snatch Warm Up (above knee) 4×3 – Hang Snatch (E2MOM for 12 min, 2 Hang Snatch (Below knee) @85%+) Metcon 5 Rounds Open-Performance-Fitness 10 Power Snatch* 12 Toes to Bar *Weights on Snatch increase each round: Open 75/55,95/65,115/75,135/95,155/105 Performance 65/45,75/55,95/65,115/75, 135.95 Fitness 65/45,75/55,95/65,105/75, 115/80 Toes to bar each round should not exceed 2 sets, scale to ensure intensity stays high Continue reading 6/4/19

6/3/19

Weightlifting Back Squat (5×5 @ 77.5%) Metcon  For Time Open-Performance-Fitness Run 800m or Row 1K* 150 Air Squats Run 800m or Row 1k * Use opposite mono-structural movements (e.g. if they start with the run, the workout ends with a row). -Challenge yourself during the air squat to set feet one time and then not to move them until all 150 air squats are completed. -If unable to row/run then Echo 55/45 cal Cool Down 200 meter walk Then, Foam Roll Quads Continue reading 6/3/19

5/31/19

Weightlifting Primer Shoulder Press 2×10 Keep the weight light and the reps fast on these 2 sets – Shoulder Press (3 Rep every 3min for 12) *As heavy as you can every 3:00 for 4 sets Metcon OPEN – PERFORMANCE – FITNESS For Time: 150′ Walking Lunge 150 Double-unders 30 Dumbbell Box Step-Ups 100′ Walking Lunge 100 Double-unders 20 Dumbbell Box Step-Ups 50′ Walking Lunge 50 Double-unders 10 Dumbbell Box Step-Ups – Box: (24″/20″) Dumbbell: Single Rx/Px (50/35) Fx (35/25), (225/150/75 single skips) Continue reading 5/31/19

5/30/19

Weightlifting Back Squat (4×4 @85%) As these percentages creep up, remember it’s ok if you can’t hit the exact % each week/set. Shoot for quality movement and even just slight increases each week and you will get stronger. Metcon :25 sec sprints x 6 Rounds Open-Performance-Fitness – :25 Sprint x 6 on Bike or Row Rest 2 Minutes *Score is total calories* Continue reading 5/30/19

5/29/19

Weightlifting Deadlift (5×1 ahap) As heavy as possible. No clanging-n-banging and no sacrificing a solid midline position! (20 min) Metcon 3 Rounds: Open 20 Front Squats 155/105lbs 30 Pull Ups 40 Push Ups – Performance 135/95 – Fitness 95/65 Pull-up options: Jumping/Banded/Ring Row/20 reps *Front squats no more than 3 sets per round and no more than 5 sets for the pull ups. Continue reading 5/29/19

5/28/19

Weightlifting Pause Power Position Clean Primer: 4×3 @ 40-60% 1RM Hang Clean (2 Reps @ 85%+ Every 2 min for 12min) Metcon For Time: Open 50′ Handstand Walk 25 Push Press 95/65lbs 25 Sit Ups 150 Double Unders 25 Sit Ups 25 Push Press 50′ HS Walk – Performance 3 wall climbs – Fitness 75/55 225 Single Skips 75′ Bear Crawl – Hs Walk Scales: Handstand Walk Around Box, Shoulder Taps. Double under practice 3 min. 15 min range Continue reading 5/28/19

5/27/19

Metcon Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn more about Murph click here  – – – – – – – – – – – – – PERFORMANCE: “3/4 Murph” For Time: 1200 Meter Run 75 Pull-ups 150 Push-ups 225 Air Squats 1200 Meter Run – – – – – – – – – – – – – FITNESS “1/2 Murph” For Time: … Continue reading 5/27/19

5/24/19

Weightlifting Primer Shoulder Press 2×10 These two sets are to “grease the wheels”. Keep the weight light and the reps fast. – Shoulder Press (2 Reps Every 1:30 for 9 Minutes ) Make each set AHAP without missing – Metcon Run Wod 30:00 Run for distance -Choose anyway you want to track your run via 1 mile loops, 400 m runs, etc. -The goal is both max distance and perfect pacing. If unable to run sub row or bike Continue reading 5/24/19

5/23/19

Weightlifting Back Squat (4×4 @82.5%) Each week the percentage will increase 2.5% from the previous week. Stick to the percentages. As the weight increases, focus on bracing Metcon Open-Performance-Fitness – :25 Sprint x 6 on Bike or Row Rest 2 Minutes *Score is total calories* Do Not Pace. Treat each round as if it was your last. Continue reading 5/23/19