2.18.19 - 2.24.19

Saturday is left blank …we will fill once Friday Night Lights workout is released


MONDAY

Weighted Dips 5x6*same weight for dips across*
EMOM 20

Odd: 20/16 Cal Row

Even: 15 Burpees 

Accessory:

3 Sets Bent Row drop sets (10-12-max)

Then 100 Band Pull Aparts

TUESDAY

Back Squat 85x5 90x3 95x max reps

3 x 4 AMRAP

50 Double Unders

25 TTB

Max DB/KB Front Squats in remaining time

-2 min rest between AMRAPS-

*can anyone break 100?!*


WEDNESDAY 

Barbell Cycling

4 EMOM

6 Power Snatch

——— 1 min Rest———

4 EMOM

4 power snatch

——— 1 min Rest———

4 EMOM 

2 power snatch


Metcon

21-15-9

Deadlifts (225/155)

Box Jump Overs (30/24)


Accessory

100 Empty Bar Good Mornings


THURSDAY 

Push Press 

Every 2 min x 4 Rounds

6 Push Press (2 reps LESS than last week, so, potentially, you could add weight if you felt you nailed last week’s reps and sets.)


12 min AMRAP

6 Strict Pull Ups

10 incline DB Bench 

15 Skull Crushers


100 Hammer Curls

Every time you break 5 Hand release push ups or Handstand push ups


FRIDAY

FRIDAY NIGHT LIGHTS


SATURDAY

* will fill in when workout is released on thursday*



SUNDAY

30 min Cap

How far can ya get?!


For Time:

100 Calories

90 Russian KB Swings (53/35)

80 Calories

70 Sit-Ups (feet anchored)

60 Calories

50 Russian KB Swings 

40 Calories

30 Sit-Ups (feet anchored)

20 Calories

10 Russian KB Swings 


Today is a solo mission. A fun long “breather”. You can choose any piece of cardio you want for the calories. You may switch between the bike, or row anytime. You may also stay on the same cardio piece the whole time. Exactly 150 KB Swings and 100 Sit-Ups.

Remember why you train with us and bring some GRIT to this one and push yourself when the voice inside starts to ask you to back off the pace and take it easy…

Kill The Voice.


2.11 - 2.17

Monday


Bench Press

Work up to a heavy single for the day

Perform 12 Wall Ball Shots after each set (no more than 5 sets)

Metcon
100 Bench Press For Time (185/105)

*every time you break 10/8 Calorie Row or Bike*

Finisher -

100 banded tricep extensions for time


Tuesday

Back Squat
80% x 3, 85% x 3, 90% x 3+

Metcon 
Partner WOD

Teams of 2
*9min Cap*
15-12-9-6-3
TTB
Front Squat (135/95)
Bar Facing Burpees

*each partner completes a full round before tagging their partner.

Ex. Complete 15 TTB squats and Burpees then your partner completes the 15s before moving on*




Wednesday

Snatch
15 Min EMOM
First 5 Min- 6 TnG Power Snatch on the minute
Next 5 Min- 4 TnG Power Snatch on the minute
Last 5 Min- 2 TnG Power Snatch on the minute

Metcon 
Farmers Carry Bench Mark
400m For Time 

Record every time you place the bells on the ground and perform 10 V-ups for each drop after the 400m has been completed

Accessory Work
3 Sets
Double DB Rows Drop Set
(10 Heavy/12 Moderate/Max Light)
Into 
Rear Delt Flys x 12 Reps 



Thursday 

Every 2 min x 4 Rounds
Push Press x 8

Metcon

100 DU
30 DB Hang Power Clean
50 Pull Up
30 DB Hang Power Clean
100 DU

Accessory Work
3 Sets
7-7-7 Curls
(Bottom to half/ half to top/ Full ROM)
Into 
Lateral Raise Drop Set
(10 Reps/ 10 Reps/ Max Reps)




Friday

RDL 5x5 (building off last 2 RDL weights)
Rest as needed 

EMOM until 60 Box Jump Overs are completed 

Odd: Box Jump Over (30/24)
Even: 4 Deadlifts (315/225)

Accessory Work
3x10 Single Leg Box Step Ups w/ Weight




Saturday

Teams of 3
“BARN BURNER”

50 Synchro Russian Swings
200/150 Calories  
75 Sled Push (10m Relays) 
200/150 Calories 
50 Russian Swings 

*Bike or Row for Calories*
*40 Min Cap*


Sunday

Double Tabata (40sec work x 20sec rest x 4 rounds)

station 1.) Ground to Overhead (45/25)
station 2.) Bike for Cals
station 3.) Sit ups
station 4.) Double Unders
station 5.) Row for Cals

2.4 - 2.10

Monday

Bench

5x2 (add weight to last weeks bench)

5x5 Weighted Chin Ups after each set


“Gorilla”

5 Rounds


1min Max DB Bench Press (50/35)

1 min Max SDHP (115/75)

Rest 2 min between Rounds


Can anyone break 200 reps?!



(Retest from 2 months ago)


*Accessory Work*

10 Legless Rope Climbs (no feet up or down)

Or 30 Strict Pull Ups



Tuesday

Back Squat

75x5 80x5 85x5+


Every 4 Min for 5 Rounds

8  Box Jump Overs (30/24)

12 KB/DB Front Squats

15 Calories (bike 15/row 20cal)




Wednesday 

15 Min Running Clock

Power Snatch

5 @ 50%

3 @ 60%

3 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

Continue to build to heavy single


15 Min EMOM

  1. 6 Snatches + 5 Burpees over Bar 

  2. 15 TTB

  3. Rest

*snatches at 60% of today’s Single*


Accessory Work

4x10 Single Arm Bent Rows

(heavier than last week)

4x25 Pull Aparts




Thursday 


Weighted Parallel Bar Dips 5x5


-Max Lateral Raises after each Set 

(no more than 15 reps so challenge the weight)



Metcon

For Time (solo)


25 Push Press (115/85)

50 Double Unders

25 HPC

50 Double Unders

1k Row

25 Push Press

50 Double Unders

25 HPC

50 Double Unders


Cashout 


21s Partner Curls

I do 1 you do 2 I do 3 up to 21



Friday


Back Rack Lunges


Every 4 min for 5 Rounds

5 Back Rack Lunges each 

12 RDL KB (HEAVY N UNBROKEN)


*more time this week to complete the round because I want you to push the weight on the lunges and RDLS and recover*


Metcon

10 min EMOM

3 Heavy Sandbag Cleans

20 air squats 

*both done in the same minute*





Saturday 

(35 Min Cap)


Teams of 2

100 Calories

90 USA Swings

80 Calories

70 Push Ups

60 Calories

50 USA Swings

40 Calories

30 Push Ups

20 Calories


*10 Pull Ups Each after each station*

*Calories can be bike or row*


Sunday 



200m Farmers Carry

50-40-30-20-10

Sit ups

Double under

200m Farmers Carry



Can anyone go unbroken on the 2nd walk?!

DOUBLE KB FARMERS WALK AHAP


1.28 - 2.3

Monday


5 Sets 

Bench x3 

Weighted Chin Ups


Metcon

2k Row Trial Time


Accessory 

4 Sets for quality

8 Tate Press

25 Parallel Bar Dips


*do the dips in as few sets as possible, if using a band challenge yourself*


Tuesday

Pause Back Squats

5x3 Focus is Bar Speed on the way UP!


Metcon 

5 Rounds

1min AMRAP

10 Deficit KB DL

Max WallBalls in remaining time 

-2min Rest-


(Standing 45lb plate Kb in each hand suitcase)


Accessory Work

Accumulate 30 Reps Each - Front Rack Weighted Step Up using KBs

(Record weight used)



Wednesday 


Every 3 min for 10 Rounds

3 Power Cleans (80% of single)

12 TTB

50 DU


Accessory Work

4 Sets 

12 Single Arm Bent Rows

25 Banded Pull Aparts


Thursday 

5 Sets from the Floor

Strict Press x3

L Sit :30

-2 min rest-


Every 3 Min for 5 Rounds

20/16 Calories 

20 S2OH


Rest 5 Min 


W/ a partner 

3 Sets 

12 Lateral Raises

Max Skull Crushers



Friday

RDL 5x6 

-rest as needed we want to build off last 2 Rdls weights-


Metcon

EMOM 15

3 Sled Pushes

20 Walking Lunges 

20 Russian KBS



Saturday

35min CAP

1 Round for time:


50/35 Cal Row

40 Burpees

30/20 Cal Assault Bike

20 Snatches 135/95


Rest 3min. and repeat 4 times


Round 1) Power Snatch

Round 2) OHS

Round 3) Power Snatch

Round 4) OHS



Sunday 


EMOM x35

A. 15/12 Row

B. 20 KBS USA

C. 12 Box Jump

D. 20 Sit ups

E. 12/10 Bike

F. 50 Double Unders

G. Rest

1.21 - 1.27

Monday

Bench Press

5 Sets x 5 (90% of triple)

Weighted Chin Ups x 5


Metcon

16 Min EMOM

Min 1 - 12/9 Calories

Min 2 - Max Incline DB Bench (goal is 12-15 reps+ each round)

Min 3 - 12/9 Calories

Min 4 - Max Hang Power Cleans (pick a weight you’ll need your legs to help you move for reps)


Accessory Work

50 Banded Tricep Extensions

Every time you break 8 Hand Release Push Ups



Tuesday

Back Squat 5/3/1/3/5

75%, 85%, 95%, 85%, 75%


15min. EMOM:

Min. 1) 50 Double Unders

Min. 2) 15 TTB / 15 Weighted Sit-ups

Min. 3) 5 Front Squats (from the ground) 155/105


*Feet anchored plate behind head*


Cashout 

100 lying Hamstring Curls


Wednesday 


Every 2 Min for 5 Rounds

12/9 Calorie SPRINT

5 Sandbag Cleans

Max Chest to Bar Pull Ups in remaining time


Rest 2 minutes

*Challenge - Bar Muscle Ups instead of Chest 2 Bar*


Accessory Work

Accumulate 50 Reps Each Side

Single arm bent Row

And 

100 Band Pull Aparts



Thursday


3 Sets

Strict Press x 4

L Sits : 30

-2min Rest-


18 EMOM

  1. 10 Burpee Box Jump Overs 

  2. 8 Weighted parallel bar dips

  3. 50m Farmers Carry


Accessory work

3 Supersets to failure -

DB Skull Crushers

Directly into

Max Reps Lateral Raise




Friday 

4 Rounds Every 4 Min

Back Rack Lunges x 4each Leg

RDLs W/KB x 15 


”Kettle Bell Annie”

50-40-30-20-10

DU

Sit Ups

Russian Kettle Bell Swings (53/35)

*15 Minute Cap*



Saturday 

Get AFTER THIS ONE … Remember this is UNBTN… train like it.

Partner

30 Min Cap

200 Calories

150 WallBalls

In remaining time get as far as possible in ONE of these ladders:


30 Snatches 95/65          CnJ is 135/95

30 Snatches 115/85                     155/105

30 Snatches 135/95                     185/120

30 Snatches 155/100                   205/135


Sunday

Every 6min. x 5 rounds:

15/12 Cal Bike

15/12 Cal Row

10 TTB

10 Burpees


Try to finish each round as fast as possible and rest the remainder of the time.