Friday 210305

Happy Birthday Travis!!

Warm-up (No Measure)

2 ROUNDS

100m Row
10 PVC Pass Thrus
10 Alt Groiners
10 Bootstrappers

Into…

3 ROUNDS

5/5 Single Arm DB Strict Press
5/5 Single Arm DB OH Reverse Lunge

Strength – Metcon (Weight)

5 SETS

1 Snatch Deadlift
+
2 Hang Squat Snatch
+
1 Snatch

*Loading stays Moderate (65-70%) across all Sets.

(Score is Weight)

Workout – “SWITCHEROO” (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

20 Alt. DB Snatch (50/35)|(35/20)
20 Single DB Suitcase Lunge*
250/200m Row

*Switch hands after 10 Lunges.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

Thursday 210304

Warm-up (No Measure)

AMRAP x 10 MINUTES

:30 Bike (65-70% Effort)
5/5 Single Arm Ring Rows
5/5 Single Arm Arnold Press
10/10 Single DB Suitcase Romanian Deadlifts

Workout – Metcon (No Measure)

4 SETS FOR QUALITY*

10 Barbell Pendlay Rows
10 Unbroken Push Press
10 Slow Seated Goblet Good Mornings

-Rest as needed b/t Sets-

*Athlete Choice for weight. Heavy for the Rows and PP. Light for the Good Mornings. Adjust weight as needed b/t movements on the same barbell.

(No Measure)

Finisher – Metcon (Calories)

FOR TIME*

40-30-20-10
Russian Twists

*:30 Max Cal Bike Sprint after each set.

(Score is Total Cals)

Wednesday 210303

Warm-up (No Measure)

200m Run

Into…

3 SETS

10 Glute Bridges
8 Scap Pull-Ups
6 Tuck-Ups

Into…

3 SETS

10 Hang Muscle Cleans
8 Elbow Punches
6 Front Squats
4 Strict Knee Raises

Strength – Front Squat (Heavy 10-Rep)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 10-Rep Front Squat

(Score is Weight)

Workout – Metcon (1 Rounds for time)

EVERY 3:00 x 5 SETS

10 Front Squats (155/105)|(115/75)
15 Knees to Elbow
10 Up-Downs Over Bar

(Score is Slowest Time)

KG BB: (70/55)|(50/35)

Tuesday 210302

Warm-up (No Measure)

HINSHAW WARM-UP

25’ High Knee Karaoke
25’ Over the Hurdle
25’ Walking Knee to Chest
25’ Figure Four
25’ Lunge with Twist
25’ Toy Soldiers
25’ High Knees
25’ Butt Kickers
25’ Side Step/Skip (down and back)
50m Mod Jog
50m Fast Run

Into…

3 ROUNDS

20 Alt. Shoulder Taps
8 Step Ups
6 Knee Push-Ups

Workout – Metcon (Time)

FOR TIME

50 Box Jumps (20)
800m Run
50 Hand Release Push-Ups
800m Run
50 Box Jumps

(Score is Time)

Cool Down – Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Back and Legs
2:00 Forward Fold

(No Measure)

Monday 210301

Warm-up (No Measure)

2:00 Bike

Into…

2 ROUNDS

8 Scap Pull-Ups
6 Alternating Cossack Squats
4 BB Sumo Good Morning

Extended Warm-up – Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – TNG Sumo Deadlifts*
MIN 2 – 3 Strict C2B Pull-Ups + 6 Kip Swings

*MIN 1 – 8 Reps

MIN 3 – 6 Reps
MIN 5 – 4 Reps
MIN 7 – 4 Reps
MIN 9 – 4 Reps

*Building from Light to Moderate-Heavy.

(No Measure)

Workout

Metcon (Time)

FOR TIME

50/40 Cal Bike

Immediately into…

10-15-20
Chest to Bar Pull-Ups
Sumo Deadlift High Pull (115/75)|(75/55)*

Immediately Into…

50/40 Cal Bike

*Optional increase to (135/95)|(95/65)

(Score is Time)

KG BB: (50/35)|(35/25)