Saturday Strength and Metcon – 6/6/2020

Saturday

Strength
Overhead Squat
Work to a heavy (not max) 1 rep with perfect technique

Workout
Warm-up
3 ROUNDS FOR QUALITY (12:00 Cap)
100m Run
10 Air Squats
10 Med Ball Cleans
10 Scap Pull Ups
10 Kip Swings
10 Sit Ups

Metcon (Time)
3 SETS
600m Run
30 Wall Balls (20/14)
15 Toes To Bar

-Rest 2:00 b/t Sets-

(Score is Total Time)

Metcon – 6/3/2020

Workout
Metcon (AMRAP – Reps)
ON A 3:00 RUNNING CLOCK…
50 Double Unders
21 Power Snatch (75/55)|(45/35)

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…
50 Double Unders
15 Power Snatch (95/65)|(65/45)

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…
50 Double Unders
9 Power Snatch (Athlete Choice)

-Rest Remainder-

ON A 5:00 RUNNING CLOCK…
75 Double Unders
Max Power Snatch (Athlete Choice)

(Score is Reps)

Strength and Metcon – 6/1/2020

Strength
Front Squat (5×5)*

*Keep loading moderate.
(Score is Weight)

Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”

AMRAP x 6 MINUTES
12/10 Cal Bike
8 Front Rack Lunges (95/65)|(65/45)
8 Hand Release Push-Ups

-Rest 2:00-

AMRAP x 6 MINUTES
12/10 Cal Bike
8 Front Rack Lunges (95/65)|(65/45)
8 Hand Release Push-Ups

(Score is Rounds + Reps)

Strength and Metcon – 5/27/2020

Strength
Metcon (Weight)
EMOM x 10 MINUTES
Power Clean
+
High Hang Squat Clean
+
Front Squat

*Goal is to start with a moderate load and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets.
(Score is Load)

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
2-4-6-8-10…
Power Clean (135/95)|(95/65)
Wall Ball (20/14)|(14/10)

(Score is Rounds + Reps)

Tuesday – 5/26/2020

Warm-up
AMRAP x 6 MINUTES
8 Plate G2OH
6 Lunges
50FT Plate Waiter Walk (25’ R/25’ L)*
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 30 MINUTES
15/10 Calorie Bike/Row
:30 OH Plate Hold (45/25)
20/15 Calorie Bike/Row
20 Step-ups (24/20)
:30 Right Side Plank
:30 Left Side Plank
1:00 Plank on Elbows
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
3 SETS
30 Plate Good Morning
15 Single Leg Glute Bridge-ups R
15 Single Leg Glute Bridge-ups L(No Measure)