Metcon
3 Rounds:
Push Ups – Climb the Ladder
25 Minute Time Cap
1-2-3-4-5 etc until you fail to hit the set unbroken.
Monthly Archives: August 2016
Pensacola Prep!
Weightlifting
Shoulder Press (4-4-4-4)
Hit 1×4 @75% then hit 4×4 @80%.
Red
AMRAP 6 Minutes:
10 Thrusters 95/65lbs
3 Bar Muscle Ups
Rest 5:00
AMRAP 6 Minutes:
10 Thrusters 75/55lbs
6 CTB Pull Ups
White
AMRAP 6 Minutes:
10 Thrusters 85/55lbs
3 CTB Pull-Ups
Rest 5:00
AMRAP 6 Minutes:
10 Thrusters 65/45lbs
6 Pull-Ups
Blue
AMRAP 6 Minutes:
10 Thrusters 75/45lbs
3 Pull Ups
Rest 5:00
AMRAP 6 Minutes:
10 Thrusters 55/35lbs
6 Ring Rows
Another Distraction!
Weightlifting
Pause Low Hang Snatch (3-3-3-3-3-3)
@70-80%. Drop and Reset.
Metcon
400m Farmers Carry
As heavy as possible!
A waste of time!
Weightlifting
Back Squat (5-5-5-5-5)
@77.5%
Red
Run 1 Mile
50 Handstand Push Ups
25 Overhead Squats 115/75
White
Run 3/4 Mile (800 & 400)
30 Box HSPU
20 Overhead Squats 95/65
Blue
Run .5 Mile
25 Shoulder Press
15 Overhead Squats PVC OR TRAINING BAR
Time cap on this workout is 15:00. OHS should be no more than 3 sets.
To be activated, or not to be activated!
Weightlifting
Deadlift (1×5)
Try to use the same weight as the 1×4 from W2.
Metcon
Row 30 Calories x 2
Rest 3:00
Row 20 Calories x 2
Rest 2:00
Row 10 Calories x 4
Rest :60
How to Slug!
Weightlifting
Pause Power Position Clean (1RM)
then
Pause Low Hang Clean (1RM)
Red
5 Rounds for Time:
20 Push Ups
100ft Walking Lunge Steps
White
5 Rounds for Time:
15 Push Ups
80ft Walking Lunge Steps
Blue
5 Rounds for Time:
10 Push Ups
60ft Walking Lunge Steps
The Slug, Don’t move like one!
5x30ft Slug Relay
Big, PHAT, and Sexy!
Weightlifting
Shoulder Press (3-3-3-3-3)
Hit 1×3 @75% then hit 5×3 @80%.
Red
AMRAP 15 Minutes:
15 Wallballs 20/14lbs
7 Power Cleans 155/105lbs
7 Kipping Handstand Push Ups
White
AMRAP 15 Minutes:
15 Wallballs 16/12lbs
7 Power Cleans 115/85lbs
7 Handstand Push Ups on Box
Blue
AMRAP 15 Minutes:
15 Wallballs 14/10lbs
7 Power Cleans 95/65lbs
7 Strict press
Momma, I can’t feel ma legs!
Weightlifting
Pause Power Position Snatch (1RM)
then
Work up to a 1RM Pause launch position (above the knee) hang snatch.
Red
AMRAP 8 Minutes
10 Box Jump Overs 24/20″
2 Hang Power Snatch 95/65lbs
10 Box Jump Overs
4 Hang Power Snatch
10 Box Jump Overs
6 Hang Power Snatch
etc.
White
AMRAP 8 Minutes
10 Box Jump Overs 20/18″
2 Hang Power Snatch 75/55lbs
10 Box Jump Overs
4 Hang Power Snatch
10 Box Jump Overs
6 Hang Power Snatch
etc.
Blue
AMRAP 8 Minutes
10 Box Jump Overs 18/12″
2 Hang Power Snatch 65/45lbs
10 Box Jump Overs
4 Hang Power Snatch
10 Box Jump Overs
6 Hang Power Snatch
etc.
Climb the ladder. You should be able to cycle the barbell to keep the intensity high.
USA Dominates
Weightlifting
Back Squat (5-5-5-5-5)
@75%
Mini-Pennies
6 Squat Cleans 165/110
9 CTB Pull Ups
Run 200m
6 Squat Cleans 165/110
9 CTB Pull Ups
Run 200m
6 Squat Cleans 165/110
9 CTB Pull Ups
Run 200m
6 Squat Cleans 165/110
9 Chest to Bar Pull Ups
White=115/85
Blue=85/55