Weightlifting Metcon (AMRAP – Rounds) Every Minute on the Minute (EMOTM) for 10:00 – 3 High Hang Snatches – 3 Hang Snatches – 3 Snatches from the floor Rx+: 60% of 1RM snatch Rx: 50% of 1RM snatch If you don’t have a 1RM yet, choose a weight that is VERY light for you. It is better to go too light …

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Warm-up 4:00 Row, Bike, Jump Rope, or Run 1:00 Plate-pinch Farmer’s carry 15#s/10#s 10 InchwormsWith band above the knees: 20 Wide stance glute bridges 20 Medium stance glute bridges 20 Narrow stance glute bridges Weightlifting Deadlift (1-1-1-1-1) 10 @ BB 5 @ 50% 5 @ 65% 5 @ 75% 1 @ 80% 1 @ 90% 1 @ 95% 1 @ Heavy …

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Weightlifting Bulgarian Split Squats (5-5-5-5-5) 5 sets of 5 each leg. Work up slowly in weight each set. Always start with your weaker leg first. PLEASE PUT AN ABMAT ON THE FLOOR TO PROTECT YOUR KNEE! Use bench for back foot, or any box under 20″. Hold KBs or DBs at sides for weight. Enter in total weight of KBs or …

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Weightlifting Deadlift (3-3-3-3-3) 5 @ BB 5 @ 50% 5 @ 60% 3 @ 65% 3 @ 75% 3 @ 80% 3 @ Heavy 3 @ 90% of today’s heavyCONTROL THE DESCENT EVERY REP – NO DROPPING THE BARBELL! FULL PAUSE AT THE BOTTOM OF EVERY DEADLIFT. NO BOUNCING OFF THE FLOOR OR TOUCH AND GO REPS. Metcon Metcon (4 Rounds for …

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WOD Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# / 50# 22 Box jump, 24” / 20″ 400m Run 22 Burpees 22 Wall-Ball Shots, 20# /14# In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010 To learn more about Whitten click here

Weightlifting Paused Front Squat (2-2-2-2-2) 5 @ BB 3 @ 50% 3 @ 60% 2 @ 65% 2 @ 75% 2 @ 80% 2 @ Heavy 2 @ 90% of today’s heavy Metcon “Engine Building” (AMRAP – Reps) 6 Rounds: 1:00 Row for Calories 1:00 Rest 1:00 Bike for Calories 1:00 Rest Make the focus be on consistency. You want to try …

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Weightlifting Back Squat (3-3-3-3-3) 10 @ BB 5 @ 50% 5 @ 60% 3 @ 65% 3 @ 75% 3 @ 80% 3 @ Heavy 3 @ 90% of today’s heavy Metcon Metcon (5 Rounds for time) Every 3:00 for 15:00 (5 Rounds) complete: – 5 Bar M/U – 10 Squat Snatches – 5 Burpees over the barbell Rx+: As written, 125#/85# …

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Weightlifting Bench Press (3-3-3-3-3) 10 @ BB 5 @ 50% 5 @ 60% 3 @ 65% 3 @ 75% 3 @ 80% 3 @ Heavy 3 @ 90% of today’s heavy Metcon Metcon (Time) 10 Rounds: 10 Dumbbell Strict Presses 10 Dumbbell Bent Over Rows 50 Double-unders OR 75 Singles 1:00 Rest between rounds You pick weight. Score is total time. Put …

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Weightlifting Bench Press (3-3-3-3-3) 10 @ BB 5 @ 40% 5 @ 50% 5 @ 65% 3 @ 70% 3 @ 80% 3 @ 85% 3 @ Heavy 2×3 @ 85% of today’s heavy Metcon Metcon (No Measure) THIS WORKOUT WILL NOT BE TIMED! 10-9-8-7-6-5-4-3-2-1 Dumbbell Front squats Strict HSPU 100m Run/Jog between rounds The focus of this workout is to try …

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Warm-up 2 Rounds: :30 Row or Bike :30 Wall-sit (focus on squeezing your abs) 5 Arnold Presses each arm w/DB 10 Alternating Reverse Lunges holding DB Then with Barbell: 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerks Add some weight and repeat one more time. Then add on the weight you are going to use for your …

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