Friday, February 19, 2016

Day 51

A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions

B. Strength

Deadlift - Work up in sets of 3 to find today's "heavy" single

C. Accessory Work (squatLIFE)


6 Sets of the following Complex,

Clean + Split Jerk + Hang Squat Clean + Split Jerk

D. MetCon (AMRAP)


As many rounds as possible in 8 minutes of,

Partner 1: 400m Run
Partner 2: AMRAP of,

10 Alt. DB Snatch (70/50)
15 ABmat Sit-ups

rest 2 minutes

Repeat.

Wednesday, February 17, 2016

Day 50


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions

B. Strength

Pause Back Squat with Belt (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.


C. Strength


Take 12 minutes to find today's 3RM Push Press

D. MetCon (Time)

75 KB Swings (53/35)


-into-

3 Rounds of,

10 Shoulder 2 Overhead (95/65)
10 Hang Squat Clean (95/65)

-into-

30 Burpees

Tuesday, February 16, 2016

Day 49


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions

B. Strength

Front Squat with Belt (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.


C. MetCon (Time)


1,000m Row
21 Bench Press, Bodyweight
750m Row
15 Bench Press, Bodyweight
500m Row
9 Bench Press, Bodyweight


D. Accessory Work (Superset)

Seated Row (3 x 12)
Rehab Muscle Snatch (3 x 12)

Monday, February 15, 2016

Day 48


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions

B. Strength

Pause Front Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. MetCon (Partner)

AMRAP # 1 (7 minutes)

Partner 1: Max Plank Hold
Partner 2: 12 Wall Balls

— Rest 3 min —

AMRAP # 2 (7 minutes)

Partner 1: Max Double Unders
Partner 2: 4 Bear Complex (95/65)

— Rest 3 min —

AMRAP # 3 (7 minutes)

Partner 1: Max Burpees
Partner 2: 12 Calorie Row

Friday, February 12, 2016

Day 47


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions

B. Strength

Every 2 minutes, for 16 minutes (8 sets):

Strict Shoulder Press x 2-3 reps

Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

C. Every minute, on the minute, for 21 minutes:

Minute 1 – 12 Kettlebell Swings (53/35)
Minute 2 – 12 Push Press (95/65)
Minute 3 – 50 Double-Unders 

D. Strength (Accessory)

DB Bulgarian Split Squat 4 x 8

Thursday, February 11, 2016

Day 46


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions

B. Strength

Pause Back Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.



C. MetCon (Intervals) 
500m Row x 7; rest 1:15 (hard intervals – this is individual pacing) 
D. Accessory Work 
DB Single Arm Row (4 x 8-10)

Wednesday, February 10, 2016

Day 45


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions

B. Strength

Pause Front Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.


C. MetCon (AMRAP)

3 Min AMRAP:

Max Push Ups

-1 Min Rest-

3 Min AMRAP:

7 Pull Ups
7 Box Jumps (24/20)

-1 Min Rest-

3 Min AMRAP:

Max KBS (70/53)

-1 Min Rest-

3 Min AMRAP:

Max Burpees

Tuesday, February 9, 2016

Day 44


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions

B. Strength

Split Jerk (3-3-3-1-1-1-1) 

C. Metcon (Time) 

5 Rounds of,

20 Back Squats (185/125)
20 Chest to Bar

* 15 min Time Cap *

D. Skill: (Not for Time)

5 Rounds of,

1 min Plank Hold (elbows)
20 Hip Extensions

Monday, February 8, 2016

Day 43


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions

B. Strength

Pause Front Squat with Belt (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.


C. Strength

Bench Press (5 x 5) @ 75%

D. MetCon (AMRAP) x 15 minutes,

250m Row
15 Push-ups

Friday, February 5, 2016

Day 42


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions

B. Strength

1 1/14 Front Squat (10-10-5-3-3-1-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.


C. Skill

Pause Overhead Squat (Light), working on positioning

D. MetCon (EMOM) x 10 minutes

Even: 15/12 Calorie Row
Odd: 10 DB Snatch (70/50)

D. Accessory Work

Accumulate 30  RDL + Bent row w/ full stop at top (empty barbell)

Thursday, February 4, 2016

Day 41


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions
15 RDL + Bent row w/ full stop at top (empty barbell)

B. Strength

Pause Front Squat (10-10-5-3-3-1-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. Strength

Bench Press (10-5-5-5-5-3-1)

D. Accessory Work Superset

DB Floor Press (3 x 20)
Face Pull (3 x 20)

Wednesday, February 3, 2016

Day 40


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions
15 RDL + Bent row w/ full stop at top (empty barbell)

B. Strength

Take 15 Min to Establish today's:

3 RM Front Squat

C. MetCon (Time)

7 Rounds of,
200m Run
10 Thrusters (95/65) (From Ground)