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Life changing fitness

august 30, 2019

8/29/2019

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Conditioning Test

 12:00 Bar Muscle Up Skill work

MetCon:

 
Workout 19.4

For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees
Snatch 95/65 lb.

Time cap: 12 minutes
 

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august 29, 2019

8/28/2019

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HSPU

 15:00 HSPU and HS Walk skill

Metcon:

 
Workout 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
50/35# dumbbell, 24/20. box 

Time cap: 10 minutes
 

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august 28, 2019

8/27/2019

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​Partner Tabata
8:00 each Station/1:00 Transition
 
Ski
Row
Burpees
Bike
 

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august 27, 2019

8/26/2019

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​Metcon

Complete 2 Reps EMOM add 20/10 Until unable to continue. Rest 3:00 between movements 
 
OHS (95/75) 
Back Squat (225/145)
Deadlift (315/195)
 

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august 26, 2019

8/25/2019

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​ 
10:00 on C2B Skill
 
10:00 on TTB Skill
 

Metcon:

 
3 Rounds
15 Thrusters (95/65)
15 TTB
15 Cleans (95/65)
15 C2B Pull Ups
 
(15:00 CAP)

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august 23, 2019

8/22/2019

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DB OLY

18:00 E3MOM
DB Power Snatch + DB OH Squat + DB Squat Snatch
 
MetCon:

 12:00 AMRAP
10 DB Goblet Squats (65/40)
8 DB Power Snatch
6 DB Squat Snatch
4 Muscle Ups
20m HS Walk
 

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august 22, 2019

8/21/2019

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​Heavy Partner “DT”
10 Rounds:
12 Deadlifts
9 Hang Cleans
6 Jerks
(205/145)
Alternate Rounds

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august 21, 2019

8/20/2019

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Body Positioning/ Isometrics 

 10:00 on TTB  body positions
 
10:00 on Dip 
body positions
 

Metcon:

4 Rounds:
:30 L-Sit Hang
:30 Rest
:30 Arch Hang
:30 Rest
:30 Hold at bottom of Rings
:30 Rest
:30 Hold at top of Rings
:30 Rest
 
Metcon 2:
“Gran”
21-15-9
DB Thrusters (35/20)
TTB
400 m run after each round
 
 
 
 

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august 20, 2019

8/19/2019

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​ 
12:00 double under /Triple Under skill

Metcon

As a team Row 300 Cals
 
P1 Row while P2 completes: 
10 wall balls (50/30)
10 Triple Unders’ (DU’s)
 
When P2 finishes Triple Unders switch or switch EMOM if unable to do DU’s or TU’s
 

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august 19, 2019

8/18/2019

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Split Squats

 20:00 E2MOM
KB Front Rack BSS 
 4 each Leg
odd Rounds: heavy farmers carry
 

Metcon:

 21-15-9
Burpee box jump over (36/30)
Axle bar OH lunge (105/65)
 

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