comp send it

comp send it

Warm-up
200 m row
4 cal aab arm only
6 cal aab leg only
8 barbell rdl
8 shoulder taps
6 thrusters
6 opposite hand to foot per leg
4 ohs from jerk grip
100 m row fast
squat clean plus power jerk plus squat jerk (Weight)
8 min emom
1 squat clean plus power jerk plus squat jerk
Metcon (Time)
for time
21 min cap
55 t2b
55c2b
44 wall ball
44 box jump over 30/24
33 thrusters 135/95
33 squat snatch 135/95

Heavy day

Heavy day

Warm-up
2 rounds
1 min row easy
30 sec row hard
10 pvc good morning

deadlift/dumbbell stationary lunge (Weight)
emom for 18 min
odd 6 deadlifts 225/175 155 105
even 6 stationary dummbell lunges 55/35
Metcon (Time)
for time
1-10
1 burpee dumbbell deadlift 55/35
1 strict pull up
1 dumbbell power clean 55/35

trillville

trillville

New Weightlifting (Weight)
1min max rep front squat 95/65
rest 1 min
1 min max ohs 95/65
rest 1 min
1 min max ohs
Metcon (Time)
buy in
pick 2
50 thrusters
50 wall balls
50 bar facing burpees
50 burpee dumbbell deadlift
directly into
3 rounds
600 m run/ 700 meter row
or
700 m row/42/35 cal bike
buy out pick 2
50 thrusters
50 wall ball
50 bar facing burpee
50 burpee dumbbell deadlift

Monday blues

Monday blues

Warm-up
2 round
23/18 cal row
15 kb swing
15 goblet squats
30 singles
Snatch balance /ohs (Weight)
8 sets 1 rep
Snatch balance plus 1 ohs
Metcon (Time)
For time
75 double unders
100 alt db snatch
75 double unders
100 kb swings
75 double unders
100 alt db cleans

hero

hero

“CHAD” (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.

Taco thursday

Taco thursday

Warm-up
2 round
10 power strokes on row
10 recovery strokes
10 hang db clean and jerk
10 db split snatch
Metcon (Time)
for time
1000 m run/1200 m row
25 air squat
20 alt hang db squat clean and split jerk
20 alt db split snatch
600 m run/750 m row
50 air squats
15 alt db squat clean and split jerk
15 alt db split snatch
200 m run/300 row
75 air squats
10 alt db squat clean and split jerk
10 alt db split snatch

almost there

almost there

Warm-up
3 round
150 m row (moderate)
10 kb sdhp
10 kb swings

part B
5 hollow rock
10 f.s pvc
5 thruster pvc

Metcon (Time)
for time
1000 m run/row
100 al d.b snatch
100 single d.b thruster
100 pistols
1000 m run/row
50 single d.b ohs
50 alt db power clean
50 hrpu
650 m run/row
Metcon (Time)
for time
1000 m run/row
100 al d.b snatch
100 single d.b thruster
100 pistols
1000 m run/row
50 single d.b ohs
50 alt db power clean
50 hrpu
650 m run/row

Monday madness

Monday madness

Warm-up
200 m row easy
10 front squat pvc
200 m row medium
10 power snatch pvc
200m hard
10 thrusters pvc
Metcon (Time)
21-15-9
Deadlift 135/95
T2b
Rest 3 min
18-15-12
Power clean 135/95
C2b
Rest 2 min
12-6-9
Thruster 135/95
Pistol
Rest 1 min
9-6-3
Snatch 135/95
Bar facing burpee
Single leg to arm v-up (Max reps)
Ascending ladder
1-5
Single leg v up

Memorial day

Memorial day

Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.