January 11, 2018

Rest Day!

Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
30/20 Cal Row
30 Kettlebell Swings (53/35)
RX+ 70/53

Conditioning: For Time
“Strong Deck of Cards”
Teams of 2 to 5, Proceed through the entire deck as a team, one card at a time.
Clubs- K.B Snatch
Diamonds- K.B. Goblet squat
Hearts- Pull ups
Spades-Slam Balls
Joker- 100′ Bear Crawl
Face cards = 10 reps
Ace = 11 reps
Rx 53/35 KB, Rx+ 70/53 KB
Slam Ball 40/25
(can sub stone to shoulder and/or tire flips for any movement)
Strength: No Measure
“Meathead Mania Super Sets”
All sets in the 5×5-10 range, depending on weight.
Bench Press/Band Face Pulls
Elevated Stiff leg Deads/ Close Stance Back Squats
GHD Sit ups/GHD Hyper Ext.
Dumbbell pull overs/Dumbbell rows
Finisher, 100 curls, 100 overhead press, 100 upright rows. Axle or barbell,45/35. Every break do 10 Dumbbell shrugs AHAP.

Conditioning: 10 Rounds For Time
Row 500m
10 Lateral burpees over the rower
Conditioning: 10 Rounds for Time
Run 400m
10 Burpees to a 45# plate
Conditioning: 10 Rounds for Time
Row 500m/Run 400m
10 Burpees over rower/to a plate
*Alternate each round between running and rowing

3 working sets of 12, increasing weight each set
3rd set should be difficult, almost to failure

DB Goblet Squats
DB Chest Press
DB Bent Over Row

DB Single Leg Hip Thrust, foot elevated
DB OH Press, seated
DB Pull Overs

DB Front Raises
DB Alternating Bicep Curls
DB Skull Crushers

Snatch Balance (5 Sets of 3)
Good technique, Increase weight
High-Hang Snatch (Max; -10% for 2×1; -15% for 2×1)
Halting Snatch Grip Deadlift (5 Sets of 3 Reps)
2 Second pause mid shin + just above knee