Warm up:
Yes it is still jump ropes and burpees
Skill/stabilizer:
2.5 minutes of mountain climbers
2.5 minutes of plank
Strength:
Back squats
7 sets of 8 same weight as last week
Super set this with you Day 1 pull up program
Metcon:
1.5 mile run!
Friday, February 12, 2016
Wednesday, February 10, 2016
Tuesday 9, February 2016
Warm up:
Yeap jump rope and brpees
Skill/Stabilizer:
5 min AMRAP
Weighted v-twist
Strength:
Power Cleans
3-3-3-3-3
Squat Cleans
3-3-3-3
Metcon:
300m run
20 power cleans 60/40kg
20 front squats
300 run
15 power cleans
15 front squats
300m run
10 power cleans
10 front squats
Yeap jump rope and brpees
Skill/Stabilizer:
5 min AMRAP
Weighted v-twist
Strength:
Power Cleans
3-3-3-3-3
Squat Cleans
3-3-3-3
Metcon:
300m run
20 power cleans 60/40kg
20 front squats
300 run
15 power cleans
15 front squats
300m run
10 power cleans
10 front squats
Monday, February 2016
Warm up:
3x
2 minute jump rope
1 minute burpees
Skill/stablizer:
5 min AMRAP
Evil wheels
Strength:
Every 2 minutes for 7 rounds or 14 minutes
8 strict press at your 10 rep max weight - same as last week
Metcon:
Double Kettlebell Blaster
15 min AMRAP
5 double KB cleans
3 double KB front squats
3 double KB clean and jerks
2 double KB front squats
2 double KB snatch
1 double KB front squats
24/16kg
3x
2 minute jump rope
1 minute burpees
Skill/stablizer:
5 min AMRAP
Evil wheels
Strength:
Every 2 minutes for 7 rounds or 14 minutes
8 strict press at your 10 rep max weight - same as last week
Metcon:
Double Kettlebell Blaster
15 min AMRAP
5 double KB cleans
3 double KB front squats
3 double KB clean and jerks
2 double KB front squats
2 double KB snatch
1 double KB front squats
24/16kg
Friday 5, February 2016
Warm Up:
Last day for our Dynamic warm up
Skill/Stabilizer:
Coaches choice
Strength:
Strict press
7 rounds of 8 reps at YOUR 10 rep max
To find your 10 rep max, take your 1 rep max YOU FOUND LAST WEEK, and multiply it by .744
so, if your 1 rep max was 100kg, your 10 rep max will be 74.4kg
You will struggle, and probably fail on your last round :-)
Metcon:
7 min AMRAP
7 double tap wall balls
7 HSPU
7 box jumps
Rest 1 minute
70 burpees
Last day for our Dynamic warm up
Skill/Stabilizer:
Coaches choice
Strength:
Strict press
7 rounds of 8 reps at YOUR 10 rep max
To find your 10 rep max, take your 1 rep max YOU FOUND LAST WEEK, and multiply it by .744
so, if your 1 rep max was 100kg, your 10 rep max will be 74.4kg
You will struggle, and probably fail on your last round :-)
Metcon:
7 min AMRAP
7 double tap wall balls
7 HSPU
7 box jumps
Rest 1 minute
70 burpees
Thursday 4, February 2016
Warm up:
Same as Monday and Tuesday :-)
2x
Dynamic movements
10 to each side
Lunge with a twist
Knee to chest
High kick with toe touch
Lunge with a open arm raise
Explosive push ups
Skill/Stabilizer:
Coaches choice
Strength:
Bench Press
7 rounds of 8 reps at YOUR 10 rep max
To find your 10 rep max, take your 1 rep max YOU FOUND LAST WEEK, and multiply it by .744
so, if your 1 rep max was 100kg, your 10 rep max will be 74.4kg
You will struggle, and probably fail on your last round :-)
Metcon:
5x
50 double unders
10 man makers 40/30lbs
Same as Monday and Tuesday :-)
2x
Dynamic movements
10 to each side
Lunge with a twist
Knee to chest
High kick with toe touch
Lunge with a open arm raise
Explosive push ups
Skill/Stabilizer:
Coaches choice
Strength:
Bench Press
7 rounds of 8 reps at YOUR 10 rep max
To find your 10 rep max, take your 1 rep max YOU FOUND LAST WEEK, and multiply it by .744
so, if your 1 rep max was 100kg, your 10 rep max will be 74.4kg
You will struggle, and probably fail on your last round :-)
Metcon:
5x
50 double unders
10 man makers 40/30lbs
Wednesday, February 3, 2016
Wednesday 3, February 2016
Warm up:
Dynamic week
Strength:
Bench press
7 sets of 8 reps at YOUR 10 rep max weight
Super set your sets of bench with Day 1 of the Pull up program (remember to adjust depending on how your assessment week went last week)
Metcon:
4x
50 double unders
10 man makers 40/30lb dumbbells each hand
Man Maker =
Dumbbell push ups
Right arm dumbbell row
Left arm dumbbell row
Deadlift
Squat clean
Thruster
= 1 rep
Dynamic week
Strength:
Bench press
7 sets of 8 reps at YOUR 10 rep max weight
Super set your sets of bench with Day 1 of the Pull up program (remember to adjust depending on how your assessment week went last week)
Metcon:
4x
50 double unders
10 man makers 40/30lb dumbbells each hand
Man Maker =
Dumbbell push ups
Right arm dumbbell row
Left arm dumbbell row
Deadlift
Squat clean
Thruster
= 1 rep
Tuesday 2, February 2016
Today we start our new cycle - we are on Hypertrophy this round, so YOU will LOVE me!
Warm up:
Same as yesterday
Strength:
Back squats
7 rounds of 8 reps at YOUR 10 rep max
To find your 10 rep max, take your 1 rep max YOU FOUND LAST WEEK, and multiply it by .744
so, if your 1 rep max was 100kg, your 10 rep max will be 74.4kg
You will struggle, and probably fail on your last round :-)
Metcon:
10-9-8-7-6-5-4-3-2-1
Double kettlebell sit ups
Kettlebell swings
Goblet squats
HEAVY BUT FAST
Warm up:
Same as yesterday
Strength:
Back squats
7 rounds of 8 reps at YOUR 10 rep max
To find your 10 rep max, take your 1 rep max YOU FOUND LAST WEEK, and multiply it by .744
so, if your 1 rep max was 100kg, your 10 rep max will be 74.4kg
You will struggle, and probably fail on your last round :-)
Metcon:
10-9-8-7-6-5-4-3-2-1
Double kettlebell sit ups
Kettlebell swings
Goblet squats
HEAVY BUT FAST
Monday 1, February 2016
New week, new strength cycle, new GAINZZZZZZ
Warm up:
2x
Dynamic movements
10 to each side
Lunge with a twist
Knee to chest
High kick with toe touch
Lunge with a open arm raise
Explosive push ups
Strength:
Max effort Monday
12 min EMOM
3 hang cleans adding weight every minute
*If you hit your max weight on round/minute 7, then continue with that weight for the remainder of the time. Full extension, hips open, high elbows
Metcon:
Warm up:
2x
Dynamic movements
10 to each side
Lunge with a twist
Knee to chest
High kick with toe touch
Lunge with a open arm raise
Explosive push ups
Strength:
Max effort Monday
12 min EMOM
3 hang cleans adding weight every minute
*If you hit your max weight on round/minute 7, then continue with that weight for the remainder of the time. Full extension, hips open, high elbows
Metcon:
Sisson
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run
15-ft rope climb, 1 ascent
5 burpees
200-meter run
If you've got a 20-lb. vest or body armor, wear it.
Post rounds completed to comments.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
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