February 12, 2018

Strength:

Find a 2RM Deadlift

*Must be double overhand, not TnG

[15 min]

Metcon: 

For time:

10-1 reps:

DB Snatch RH 20/15

DB Snatch LH 20/15

Lat burpee over DB

*Start with any hand any round

[15 min]

Conditioning:

For time:

400m D-Ball front rack carry 100/65#

*Every break, inc lapping the ball, = 10 D-Ball power cleans

Competition:

Weightlifting:

2 Front squat + 1 Jerk

*Warm up well and then find a heavy single for the day

8x4 Hang clean high pull

*AHAP

4x4 Hang clean shrugs

*Go even heavier

February 11, 2018

“Forbes-y The Kid”

EMOM for 28:

1st: 4 Muscle ups + 2 Thrusters 80/55

2nd: 19 (14) cal Row

3rd & 4th: 90’ Handstand walk

*At 28:00

For time:

28 Bar facing burpees

[3 min cap]

Conditioning:

For time:

100 cal Assault bike

*EMOM, starting at 0:00, 7 Box jump overs 24/20”

Competition:

Gymnastics:

5 Rounds for time:

100’ Sled push empty

10 Strict handstand push-ups

February 8, 2018

Metcon:

A)

For time:

40 Ab mat sit-ups

20 D-Ball squats 150/100#

*Must swap shoulder every 2 reps

[10 min cap]

B)

EMOM for 21:

1st - :30 max rep Box jumps 24/20”

2nd - :30 max rep Farmer’s carry (AHAP)

3rd - :30 Bench press 85/55

*After every 7min, rest 2:00. Note your farmer’s weight.

*Score for total reps

Conditioning:

AMRAP in 20:

30m Sled push sprint empty

*Rest 1:00 b/t

Competition:

Weightlifting:

Back squat

5 Rounds:

3 @65%

2 @75%

1 @85%

*1:00 rest b/t sets

*3:00 rest between rounds

3x10 DB press

*Mod weight

3x10 BB upright row

*Mod weight

3x20 Weighted sit-ups

*Feet anchored

February 7, 2018

“Roycey boy”

AMRAP in 27:

8 Toes to bar

2 Hang squat cleans @BW

19 Double unders

9-1 Arm DB shoulder to overhead @30% BW (R/L)

Conditioning:

EMOM for 8:

20 Wall ball shots 9/6 (10’)

Competition:

Gymnastics:

E2MOM for 20:

1 Peg board + 100’ D-Ball front carry 100/65#

February 5, 2018

Metcon:

A)

15-12-9-6-3 reps:

Deadlift 70/45

Pull-up

[10 min cap]

*Rest 3 min

B)

12-9-6-3 reps:

Deadlift 102.5/70

Chest to bar pull-up

[8 min cap]

*Rest 3 min

C)

9-6-3 reps:

Deadlift 125/85

Muscle-up

[6 min cap]

Conditioning:

3 Rounds each for time:

3 Sets:

15 Cal Row

15 GHD sit-up

*Rest 1:1 after the 3 sets or back and forth with a partner

*This is 9 total rounds

Competition:

Gymnastics:

EMOM for 10:

1 Legless rope climbs 15’ + 5 burpees

Weightlifting:

5x3 Hang power snatch

*Building

4x2 Hang snatch

*Building

3x1 Snatch pull to knee w/ 2sec pause

*Building

February 2, 2018

“Nannie”

5 Rounds for time:

30 Ab mat sit-ups

15 Overhead squats 42.5/30

30 Double unders

400m Run

[30 min cap]

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