Wednesday May 19, 2021

A.

18:00 Clock:

2:00 Max Push-ups

Rest 1:00

2:00 Max Wall Balls, 30 lbs

Rest 1:00

2:00 Max Box Step-ups, 50 lbs to 24 in

Rest 1:00 

1:00 Max Push-ups

Rest 0:30

1:00 Max Wall Balls, 30 lbs

Rest 0:30

1:00 Max Box Step-ups, 50 lbs to 24 in

Rest 1:00

4:00 AMRAP:

8 Push-ups

8 Wall Balls, 30 lbs

8 Max Box Step-ups, 50 lbs to 24 in.

 

B.

Back Squat

5x5, across

 

================================

 

A.

302 Total Reps

 

B.

340 lbs 

 

Tuesday May 18, 2021

A.

On the 2 Minutes for 6 Minutes (3 Sets)

10 Hang Power Cleans

(build to a "heavy")

 

B. 

For Time:

Row 500 meters

50 Toes to Bar

Row 500 meters

50 GHD Sit-ups

Row 500 meters

50 Toes to Bar

Row 500 meters

 

C.

Clean Deadlift 

5x1, building 

 

D.

12 Sets of:

1:00 Moderate-Hard

1:00 Easy Recovery

 

=============================

Today's Workout 

 

A.

155, 175, 200 lbs

 

B.

15:16

 

C.

built to 365 lbs

 

D.

Done 

Monday May 17, 2021

A.

Karrie's Birthday Workout

5 Rounds of:

17 CTB Pull-ups

32 Push Jerks (95 lbs)

89 Double Unders

 

B.

Sotts Press 

3x3, building (keep it light)

 

C.

Snatch Balance

3x3, building (keep it light)

 

D.

Hang Snatch Hi-Pull (below the knee)

3x1, building (keep it light)

 

E.

6 Sets of:

1 Power Snatch + 1 Squat Snatch

(building, go up by feel)

 

F.

10 Rounds of:

200m Assault Runner

2 Ring Muscle-ups

Rest 1:00

 

==============================

Karrie Metcon & Weightlifting 

Muscle-ups 

 

A.

16:13

 

B.

45, 65, 85

 

C.

115, 135, 155

 

D.

115, 155, 175

 

E.

115, 135, 155, 175, 195, 205

 

F.

Done

 

 

Saturday May 15, 2021

A. 

4 Sets of:

10 Calorie Assault Bike

10 KB Push Press, Right arm (53 lbs)

10 Calorie Assault Bike

10 KB Push Press, Left arm (53 lbs)

Rest 1:1

 

B.

5 Rounds of:

250m Row 

15 Push-ups

250m Row

7 Sandbag Cleans (150 lbs)

 

==============================

 

A. 

1:51, 1:49, 1:46, 1:43

 

B.

17:29 

Friday May 14, 2021

A.

Two Rounds of:

90-second Rounds

20 Calorie Row

Max Wall Balls (30 lbs)

Rest 30-seconds after each Round

Then:

Two Rounds of:

90-second Rounds

15 Wall Balls (20 lbs)

Max Calorie Row

Rest 30-seconds between Rounds

 

Rest until 15:00, then...

 

B.

15-12-9-6-3 Reps of:

Overhead Squats (135 lbs)

Box Jump Overs (24 in)

 

C.

Front Squats

5x5, Building 

 

D.

Back Squat

5x2, Building

(First weight = last weight on FS)

 

======================

 

OHS/BJO & FS & BS 

 

A.

Wall Balls: 17, 17

Row Calories: 22, 23

 

B.

3:47

 

C.

135,185,225,275,305 lbs

 

D.

305,335,360,385,405 lbs 

Thursday May 13, 2021

A.

5:00 Easy Jog 

 

B.

One Set of:

20 Leg Swings, Fwd & Back

20 Leg Swings, Right & Left

20 Banded Clam Shells, per side

20 Monster Walks, per direction

20 Alternating Bird Dogs

 

C.

Two Rounds of:

30-second Couch Stretch, per side

30-second Banded Hamstring Stretch, per side 

 

D. 

Assault Runner

800m @ Moderate

-- Rest 2:00 --

Five Sets of:

150m @ 1000-1100

100m @ 1100-1200

50m @ Easy Jog

-- Rest 3:00 --

400m Time Trial

-- Rest 3:00 -- 

Five Sets of:

150m @ 1000-1100

100m @ 1100-1200

50m @ Easy Jog

-- Rest 2:00 --

800m @ Moderate

 

E.

20:00 Bike Trainer @ Easy

=====================

 

D.

4:13

7:52

1:31

7:47

4:12

Wednesday May 12, 2021

A. 

Every 45 sec for 10 sets

1 Hang Power Snatch

(Build from 135 lbs to 165 lbs)

 

B.

5 Rounds of:

25 Double Unders

10 GHD Sit-ups

10 DB Hang Snatch (50 lbs)

25 Double Unders

Rest as partner works

 

C.

Five Sets of:

Two Reps of:

Snatch Grip Deadlift + Hang Snatch High Pull

 

D.

Tabata Tripod Hold 

 

E.

On the 30 seconds for 8 minutes

3 Parallette HSPU

(Increase deficit)

 

==========================

Today's Conditioning 

Today's Lifting & Gymnastics 

 

A.

135,135,145,145,155,155,165,165,165,165

 

B.

1:16, 1:17, 1:17, 1:14, 1:14

 

C.

115,135,155,165,175

 

D.

Done

 

E.

Built to Parallettes to floor

(hit 2 reps) 

Tuesday May 11, 2021

A.

For Time:

3 Rounds of:

10 Front Squats (95 lbs)

10 Pull ups

Then:

3 Rounds of:

8 Front Squats (135 lbs)

8 CTB Pull ups

Then:

3 Rounds of:

6 Front Squats (165 lbs)

6 Strict Pull ups

Then:

3 Rounds of:

4 Front Squats (185 lbs)

4 Bar Muscle Ups

 

B.

On the 90 seconds for 8 Sets 

1 Squat Clean, building to 80%

 

C.

Brute Muscle-up Program

Part 3, Day 2

 

=========================

Today's Conditioning 

Brute Program 

 

A.

9:29

 

B.

Up to 260 lbs

 

C.

Done 

Monday May 10, 2021

A.

8:00 AMRAP of:

12 Calorie Row

9 KB Deadlifts (2x 70 lbs)

6 Strict Handstand Push-ups

 

Rest 2:00

 

8:00 AMRAP of:

12 Calorie Row

9 Lateral Burpees over Rower

6 Push Press (165 lbs)

 

B.

Bench Press

3x8, Build to a Heavy

Rest 2:00 between Sets

 

C.

Split Jerk

5x1, Build to a Heavy

 

==========================

Today's Workout 

 

A.

6+21 reps

4+23 reps

 

B.

185,200, 215 lbs

 

C.

225,250,270,290, 310 lbs 

Saturday May 8, 2021

Hotel Workout in Kansas City

 

A.

3 Rounds of:

75 Double Unders

20 DB Hang Squat Cleans (2x 35 lbs)

10 Burpees 

 

B.

Four Sets of:

10 DB Upright Row

10 DB Bent Over Fly

10 DB Bent Over Front Raise

10 DB Floor Press

 

=====================

 

A.

8:35

 

B.

Done 

Friday May 7, 2021

A.

15:00 Clock

Row 1000 Meters

100-ft Handstand Walk

In remaining time:

Build to a 1-RM Snatch

 

B.

Brute Muscle-up Program

Part 2, Day 2

 

==========================

 

A.

4:44

250 lbs

 

B.

Done 

Thursday May 6, 2021

A.

5:00 Easy Assault Runner

 

B.

20 Reps of:

Banded Monster Walk (Fwd/Back)

Banded Monster Walk (Right/Left)

Side Hip Raises, per leg

Leg Swings (10 per leg, per way)

Mountain Climbers

Banded Hamstring

Plate Jumps 

 

C.

Two Sets of:

500m Easy (800-900)

400m Fast (1200+)

400m Easy

300m Fast

300m Easy

200m Fast

200m Easy

100m Fast

100m Easy

Rest 4:00 between Sets 

D.

20:00 Easy Bike Trainer

=========================

C.

13:57

13:49

Wednesday May 5, 2021

A.

5:00 Easy Bike

 

B.

Two Sets of:

10 Alternating Bird Dogs

10 Roll to Candlestick

20 Side Hip Raises (10 per side)

20 Banded Good Mornings

 

C.

Four Sets of:

10 KB Swings (light)

10 Single-leg KB RDL (light, 5 per leg)

10 Hanging Knee Raises

 

D.

Six Sets:

2 Deadlifts + 1 Power Clean + 1 Hang Power Clean

(Build to a Heavy Complex)

 

E.

For Time:

60 Double Unders 

30 Toes to Bar 

Rest 1:00 

60 Double Unders 

30 Deadlifts, 135 lbs 

Rest 1:00 

60 Double Unders 

30 Toes to Bar 

Rest 1:00 

60 Double Unders 

30 Power Cleans, 135 lbs 

 

F. 

Five Sets of: 

1 Strict Press + 2 Push Press + 3 Push Jerks

 

G. 

50 reps as Cool Down: 

Reverse Hypers 

Hollow Rocks 

Banded Good Mornings

 

============================

 

Today's Training Video 

 

D.

135,165,185,205,225,255 lbs

 

E.

10:05

 

F.

115,145,165,185,205 lbs

 

G.

2x25 for each movement  

Tuesday May 4, 2021

A.

1000m light row

 

B.

2 sets:

10 scap pull ups

10 air squats

10 Iso pushups

 

C.

3 sets: 

12 1/2 kneeling DB Press

12 DB Upright Rows

12 single leg glute raises (each)

 

D.

3 sets: 

12 single leg split Squats (6 each)

12 Iso Pushups

12 lateral bench jumps

 

E.

For Time:

500m row

3 rounds of CINDY

500m Row

3 rounds of CINDY

500m Row

3 rounds of CINDY

500m Row

 

F.

Front Squats: 6x3 building to 80-85%

 

G.

Brute Muscle up program

Part 2, Day 1

 

==========================

Row Cindy

Muscle up Program 

 

E.

14:04

 

F.

135, 165, 205, 235, 270, 305 lbs

 

G.

Done 

Monday May 3, 2021

A.

On the Minute for 10 Minutes

Minute 1: 45-second Row

Minute 2: 45-second Ski

 

B.

20 Reps each:

PVC Pass Throughs

Band Pull Aparts

Overhead Band Pull Aparts

Banded Good Mornings

Alternating Bird Dogs

PVC Sotts Press

 

C.

Three Rounds:

10 Alternating DB Hang Snatch (light)

10 Reverse Hypers 

10 V-Ups

 

D.

On the Minute for 12 Minutes

Minute 1: 12 Alternating DB Snatch (50 lbs)

Minute 2: 15 GHD Sit-ups

 

E. 

21-15-9 Reps of:

Power Snatch (95 lbs)

Bar Facing Burpees

 

F.

10:00 DB Turkish Get-up/DB OHS Work

 

G.

Snatch Balance

5x1, Building to a Heavy

 

H.

Five Sets of:

Power Snatch + Hang Power Snatch + Hang Snatch

 

===========================

 

Today's Video 

 

E.

4:54

 

F.

135,165,185,205,225

 

G.

135,155,175,185,200 

Saturday May 1, 2021

A.

5:00 Easy Row

 

B.

One Set:

20 Banded Pull Aparts

20 Banded Good Mornings

20 KB RDL

 

C.

Two Sets:

20 Russian Twists

10 Push-ups

5 Ball Slams

 

D.

Three Sets:

12 One-arm DB Bench (Light) (6 per arm)

12 KB Swings (Light)

12 KB Single-leg RDL (6 per side) 

 

E.

Four Rounds:

12 Calorie Row

8 DB Bench Press, 2x 50 lbs

4 Sandbag Cleans, 150 lbs

Rest 1:1 or Alternate Rds w/ Partner

 

F.

12:00 AMRAP:

12 Calorie Assault Bike

8 KB Deadlifts, 2x 97 lbs

4 Strict HSPU

 

G.

Brute Strict Muscle-up Foundations, Day 1 

 

H.

On the Minute for 12 Minutes

Minute 1: 12 Toes to Bar

Minute 2: 30-ft Handstand Walk

 

===========================

 

E.

1:28, 1:27, 1:26, 1:18

 

F.

8 Rounds + 12 Calories