monday

monday

thruster (Weight)
5 sets 3 reps
thruster from rack
Metcon (Time)
9 min cap
3-6-9-6-3
D ball Ground over shoulder
burpee get over 48 inch
Metcon (Distance)
regionals 14.2
max distance Handstand walk
time cap 3 mins

hero

hero

Ozzy (Time)
7 Rounds for time of:
11 Deficit Handstand Pushups
1,000m Run
In honor of U.S. Air Force Master Sgt. Thomas "Ozzy" Crowell, 36, of Neosho, MO, died Nov. 1, 2007, near Balad Air Base in Iraq.

friday

friday

1 clean pull + 1 squat clean (Weight)
every 45 seconds for 9 mins 1 clean pull plus one squat clean
Metcon (AMRAP – Rounds and Reps)
every 3 mins for as long as possible. 18 mins final cap
5 hang power clean
12 med call cleans
8 front squat

comp day

comp day

Metcon (Time)
6 min cap
7 hang snatches
7 power snatch
7 squat snatches
7 ohs
14 hang cleans
12 front squats
10 thruster
rest 1 min
Metcon (Time)
for time
buy in
400 m weighted run
directly into
8 burpee pull ups
50 dumbbell deadlift
8 burpee pull up
40 dumbbell squat
8 burpee pull up
30 dumbbell shoulder to over head
8 burpee pull up
20 dumbbell snatches
8 burpee pull up
10 devil press
Metcon (Time)
for time
buy in
400 m weighted run
directly into
8 burpee pull ups
50 dumbbell deadlift
8 burpee pull up
40 dumbbell squat
8 burpee pull up
30 dumbbell shoulder to over head
8 burpee pull up
20 dumbbell snatches
8 burpee pull up
10 devil press

training

training

front squat (Weight)
one min max reps
3 rounds
min 1 front squat
min 2 push press
min 3 rest
Metcon (Time)
21-15-9
kb swing
alt hang kb snatch
sdhp
rest 90 sec
15-12-9
weighted box step up
kb Bulgarian Split Squat

time cap 23.30

tuesday

tuesday

arch hold/ hollow hold (Max reps)
30 sec arch hold
gator roll
30 sec hollow hold
rest 30 sec
6 rounds
Metcon (Time)
5 rft
12 dl 115/85
9 double dumb bell snatch
6 sumo deadlift high pull 115/85

25/20 a.a.b calories at end of fifth round

monday

monday

dumbbell stiff legged dl (Weight)
1 min on 1 min off
6 rounds
Rahoi (AMRAP – Rounds and Reps)
12-Minute AMRAP of:
12 Box Jumps, 24"
6 Thrusters, 95#
6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006

hero

hero

Rahoi (AMRAP – Rounds and Reps)
12-Minute AMRAP of:
12 Box Jumps, 24"
6 Thrusters, 95#
6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006

training

training

Metcon (Time)
royal rumble
buy in 1000m run
directly into
10 rounds
15 wall balls
3 power snatches 135/95
on rounds 2,4,6,8,10
1 round of Macho Man 135/95
3 power cleans
3 front squats
3 power jerks
buy out
1000 m run