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Metcon (Time)
3 Rounds for time: 9 Power snatch (135lbs/95lbs) 15 Push jerks (135lbs/95lbs) 21 Bar facing burpee *15min Time Cap* Strict Pull Ups 3 Sets: Max strict pull-ups *Rest 1:30-2:00 between sets and use a band for those without strict pull-ups. The band needs to be challenging and allow for athletes to achieve 2-3 reps.
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Back Squat
Every 1:30 for 20 sets 2 Back Squats *Start at 185lbs/125lbs. Men add 10lbs every set and women add 5lbs every set. When you reach failure, reduce the load down in the same fashion that you built up. A smooth sea never made for a skillful sailor!
DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 Great people doing things! Everyday all day! Crush it today!
Shoulder Press Every 2:30 for 5 sets 3 Shoulder press Metcon (AMRAP - Reps) AMRAP 12:00: 1 Strict pull-up, 2 push-ups, 3 air squats 2 strict pull-ups, 4 push-ups, 6 air squats 3 strict pull-ups, 6 push-ups, 9 air squats Etc. *Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc., Today is a new day, rise up and move forward into the victory you've been preparing for!
Metcon (Time) 5 Rounds for time: 50 Double unders 200-meter run We all need somebody to lean on (especially after squat clean complexes)!
Clean Complex 5 Sets: 1 Hang squat clean + 1 squat clean Every 3 minutes for 5 sets. *The athlete may drop the bar after the hang squat clean, before performing the full squat clean. The bar should not be on the ground for more than 0:05 Back Squat (6 Rep Max) Take 10 minutes to build to a heavy set of 6 for the day. The more willing you are to surrender to the energy within you, the more power can flow through you.
Fight Gone Bad (AMRAP - Reps) 3 Rounds for reps: 1:00 Wall ball (20lbs/14lbs) 1:00 Sumo deadlift high pull (75lbs/55lbs) 1:00 Box jump (20") 1:00 Push press (75lbs/55lbs) 1:00 Row for calories 1:00 Rest *Wall ball is a 10-foot target. *Box jump is 20" for all. *Compare to August 27, 2016 and June 26, 2018 What if... Instead of trying to solve all the problems and get all the things we just start adding in good things. One at a time. And we let our pile of good things grow!
Metcon (Weight) Every 1:30 for 8 sets 1 Power snatch + 1 squat snatch *Use this session to work up to heavy loads on the snatch as well as to help build skill and prep for the conditioning element. The first 3-4 sets should be moderate in load and allow for sound mechanics. **Decrease load on any set if technique degrades. Metcon (Time) 21 - 15 - 9 Overhead squat (135lbs/95lbs) Box jumps (30"/24") It rains on both sides of the field.
Metcon (Time) 10 Rounds 10 Burpees 5 Strict pull-ups + 5 kipping pull-ups "People rarely succeed unless they have fun in what they are doing" - Dale Carnegie
Back Squat 6 - 6 - 3 - 2 *Perform a set every 4:00 **All sets should be challenging but allow for a build up to a near max on the 2 rep set. Metcon (Time) 50 Wall ball shots (20lbs/14lbs) 500-meter row *This should be a near sprint effort. The wall balls should take no longer than 3:00 to complete. **Decrease reps if needed to achieve this goal. |
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January 2019
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