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Life changing fitness

January 31, 2020

1/30/2020

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16:00 E2MOM
Squat Clean & Jerk
 
 MetCon:

 
12:00 Amrap: 
3 cleans, 
6 front squat,
9 deadlift (205/155)

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January 30, 2020

1/29/2020

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​Metcon:

4 Rounds:
3:00 Work/1:00 Rest
100 Double Unders
10 Box Jumps
Max Power Snatch (95-115-135-155/65-75-85-95)
 

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January 29, 2020

1/28/2020

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​Metcon:

 12:00 AMRAP
2-4-6-8, etc
C&J (135/85)
Burpee over bar
 
Rest 8:00-10:00
 
50/35 Cal AB

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January 28, 2020

1/27/2020

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Weighted Pull Ups

 Set 1 RM Weighted Pull UP
 

Metcon:

20:00 E2MOM
10 unbroken pullups
10 unbroken HSPU 

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January 27, 2020

1/26/2020

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Heavy  

 Back Rack Lunges

20:00 E4MOM
0:00 - 2 Reps Each Leg
2:00 – 3 Seated Box Jumps
 

Metcon:

 4 Rounds:
8 Back Squats (225/155)
16 Cal Row

 
 

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January 24, 2020

1/23/2020

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Metcon:
​
Row 2k 
50 wall balls
Row 1k 
25 wall balls
Row 500m 
10 wall balls

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January 23, 2020

1/22/2020

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​Partner WOD: 
20:00 AMRAP
 
P1 does 1 snatch (95/65) and P2 does 1 burpee. Then partner 2 does snatch and P1 does burpee. 
 

Keep going back and forth, increasing by 1 rep each round.

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January 22, 2020

1/21/2020

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Weighted Pull Ups
10:00 E2MOM 2 Reps Weighted Strict Pull Ups
 
10:00 E2MOM
 12-15 Reps Elevated Strict Ring Rows
 
5 Reps High Pull Each Arm between rounds
 
Metcon:
1-2-3
2-3-4
3-4-5, Etc
Climbing Unbroken complex of:
 
C2B
TTB
Pull up
 
10 Cal Cardio of choice between rounds/attempts

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January 21, 2020

1/20/2020

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​OLY

20:00 to set Max Clean
(WC 2020 athletes – only go to 80%!)

Metcon

10-1
KB Swings (55/35)
DB Thrusters (50/30)

0 Comments

January 20, 2020

1/19/2020

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Heavy  

 Back Rack Lunges
20:00 E4MOM
0:00 - 3 Reps Each Leg
2:00 – 5 Seated Box Jumps
 

Metcon:

 
12:00 AMRAP
8 DB Snatch (65/40)
36 Double Unders
 
 

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