Tuesday 082217

Met-Con (Reps)

In a 5:00 Window:
200 Single Unders then,
-Max Double Unders in remaining time
(or practice)

Met-Con (Reps or Rounds)

AMRAP X 12
12 Strict Press 75/55#
12 Toes To Bar

rest 5:00

AMRAP X 12
24 WBS
24 Abmat Sit-ups

Monday 082117

Met-Con (Rounds or Reps)

AMRAP X 7
20 Hollow Rocks
20 Shoulder Taps
20 Back Extensions
20 Shoulder Taps

Met-Con (For Time)

3 Rounds For Time
800 Meter Run
30 Deadlifts 165/115#

Friday 081817

Met-Con (Rounds and Reps)

AMRAP X 12
Ascending Ladder by 1
1 Box Jump Over
1 Toe To Bar
2 BJO
2 TTB
3 BJO
3 TTB
continue adding 1 rep until the time expires

Front Squat (3-2-1-1-1)

As Heavy As Possible (AHAP) X 12
Build to a Heavy Triple
then
A Heavy Double
then
3 Heavy Singles

Thursday 081717

Met-Con (Time)

FOR TIME:
1K Run (800 M + 200 M)
50 SHSPU
30 Power Snatch 95/65#

Time Cap: 26:00

Scale Variations:
SHSPU >>> Lower Reps – 30 SHSPU >>> Scale ROM – 50 SHSPU >>> More Volume – 75 Push ups

Met-Con (Reps or Rounds)

AMRAP X 10
25 Abmat Sit-ups
45′ HS Walks (Sc >>> 30 Alt. Shoulder Taps)

Wednesday 081617

Met-Con (Time)

FOR TIME:
100 WBS 20/14#
80 Weighted Sit-ups 50/35#
60 Push Press 95/65#
40 Pull-ups (4 Pegboards Ascents)
20 Strict Ring Dips

Tuesday 081517

Clean @ 60% of 1RM

6 X 6 Every 1:30 for 9:00

Met-Con (Time)

 
3 ROUNDS FOR TIME
7 Strict HSPU
14 Power Cleans 135/95#
21 Bar-Facing Burpees

Time Cap: 20:00

Monday 081417

Met-Con (Time)

 
FOR TIME:
90′ One Arm DB Walking Lunge (Farmer’s Carry)
45′ Handstand Walk
15 DB Snatch
45′ Handstand Walk
35 DB Goblet Squat
45′ Handstand Walk
35 DB Goblet Squat
45′ Handstand Walk
15 DB Snatch
45′ Handstand Walk
90′ One Arm DB Walking Lunge (Farmer’s Carry)

Time Cap: 30:00
Dumbbell: 50/35#

Scale HS Walks:
L1) HS Kick up w/ 30 Shoulder Taps
L2) 1 Wall Climb w/ 30 Second Nose to Wall Hold (Perfect Form)
L3) Plank Position w/ 15 Shoulder Taps

Saturday 081217

OPEN GYM 10-12 PM

ACTIVE RECOVERY

5 ROUNDS
300-meter row (fast)
100-meter row (slow)
100-meter row (sprint)
100-meter row (slow)
-rest 3:00

Programmers Note: Use this day to make up any missed training days during the week.

Friday 081117

“FRIDAY NIGHT LIGHTS”

JULIAN MONAR VS. TOM BURKLAND
SHOWTIME @ 7:50 PM

MET-CON (TIME)

FOR TIME:
27-21-15-9 reps of:
Thrusters (75/55#)
81-63-45-18 reps of:
Double Unders

Cap Time: 24:00

MET-CON (Rounds & Reps)

AMRAP X 12
25 Abmat Sit-ups
90′ Med-ball Front Rack Walking Lunges

Thursday 081017

MET-CON (TIME)

Buy In: 400-Meter Run

FOR TIME:
10-9-8-7-6-5-4-3-2-1 of:
Explosive Push Ups
Strict Pull-ups

30/25 Calorie Row

10-9-8-7-6-5-4-3-2-1 of:
Wall Balls 20/14#
Burpees

Buy Out: 400-Meter Run

Cap Time: 22:00