Apr
30
Sucky Sunday #73
 
METCON

5 Rounds for Time
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Push Jerks (155/105#)
Rest 10 mins
For Time
150 Sit-Ups
1000m Row
150 Sit-Ups

Time
Apr
29
 
PREWOD

Ax4 Romanian Deadlift x 8 2020 tempo

METCON

In teams of 2
1 person working at a time, both athletes run together
AMRAP 25 min
50 x Slam Ball
50m partner carry (25m out, 25m back - switch as often as needed)
25 Burpees (break up as needed)
50m Partner carry (25m out, 25m back, switch as often as needed)
Run 200m Together

AMRAP
Apr
28
 
PREWOD

A. Deadstop Front Squat build to a tough 1RM
One set every 2 min for 12 min

METCON

AMRAP 22 min
Run 400m
20 x Pull Ups
Run 200m
40 x Push Ups
Run 100m
60 x Squats

AMRAP
Apr
27
 
PREWOD

Ax3 Gymnastics skill
A1. Wall Facing Handstand x 20s or shoulder taps x 5-10 each side
A2. L-Sit x 20s cumulative
A3. Turkish Get Up x 2 each arm, working up in weight

Bx4
Strict Press x 5 reps, working up to a tough set of 5

METCON

4 on, 2 off x3 - rotate stations
Start at worst station
AMRAP 4 Minute of
*1.
10 x Single arm KB Hang Clean (5 x each arm)
75 x Jump Rope Passes (any style)
Rest 2 min
*2.
Rowing for Cal
Rest 2 min
*3.
10 x Box Step ups (total reps)
5 x T2B or Knee Raises or Sit ups

Total Score
Apr
26
 
PREWOD

A. Pause OHS
Build to a tough 1RM w/a 2s pause in the bottom.
12-15 min total, Rest 90-120s after each rep
F: Build to tough set of 5 @ 2020 tempo, for control & technique
P/S: Build to tough single w/pause

METCON

"Jeremy"
21-15-9
Overhead Squat 95/65#
Burpee

Time
Apr
25
 
PREWOD

Ax3
A1. Strict (Weighted) Pull Up x 3
F: 40A1 for eccentric
P: 40x1 or 40A1 tempo for eccentric loading, Rest 30s
S: 40x1 strict chest to bar
A2. F: DB Bent Over Row x 12
P/S: Pendlay Row x 12, rest 60s

Bx3
B1. Strict Weighted Ring Dip x 3 Rest 30s
F: 40A1
P/S: 40x1 or 40A1 for eccentric loading
B2. Floor Press x 12, Rest 60s

METCON

AMRAP 15 min
400m Run
21 x Russian KBS
12 x T2B
Rest 1 min active
F: 400m run, 21 x Russian KBS light + 21 x Sit Ups, Rest 1 min
P: As rx
S: 70/53# Russian KBS unbroken + T2B Unbroken, Rest 1 min

AMRAP
Apr
24
 
PREWOD

A. Back Squat x 5 reps (hypertrophy/muscle endurance/abs strength)
work up to about 80% of max, then
5 reps @ 80%, 5 reps @ 80%, AMREP @ 80% (no more than 1 breath at the top)
Rest 2 min after each working set
F: @ moderate load 8-10 reps @ 30x1 x 3 working sets
P/S: score is AMRAP @ 80% of max

Bx3
B1. Single Arm Half Kneeling Press x 12 Each arm, Rest 30s
B2. Rear foot elevated split squat x 6-8 each leg, Rest 60s
F: KB Box Step Up x 6-8
P/S: RFESS x 6-8

METCON

AMRAP 6 min
Max rep unbroken double unders each break = 5 x Jumping Lunges each leg
(aka striders)
F: Unbroken Single Unders, every break = 5 x Lunges in place each leg
P: As rx
S: Unbroken dubs, every break = 5 x pistols each leg

AMRAP
Apr
23
Sucky Sunday #72
 
METCON

2,000m Row
After the first minute begin 'Death by Thrusters' (95/65 lbs)
With a running clock start the row. At the 1-minute mark get off the rower, do one thruster, then resume rowing until the 2-minute mark. Do two thrusters, row until the 3-minute mark, do three thrusters, etc. until the 2K row is complete.

Time
Apr
22
 
PREWOD

A. Movement Review + prep for metcon

METCON

Teams of 2 Partner WOD
"Fight Gone Bad/Championship Round"
5 Rounds
1 min per station
1. Wall Ball
2. KB SDLHP (70/53#) or Barbell 75/53#
3. Box Jump/Step Up 20/15"
4. Push Press 75/53#
5. Row for Cal
Score is total reps - 1 person working at a time, split up work as needed

Total Score
Apr
21
 
PREWOD

Ax5
Deadstop Front Squat x 2 reps
Rest 2 min after each working up to a tough set of 2 reps
F: 5 reps Front Squat 3s pause in bottom
P/S: Work up to tough set of 2 reps deadstop front squat

METCON

AMRAP 25 min
Run 200m
15 x Pull Ups
30 x Push Ups
45 x Air Squats
Rest 30s
F:
200m Run
10 x Jumping Pull Up
15 x Push Up
25 x Squats
Rest 60s
P: As Rx
S: 15 x C2B Pull Ups
30 x Hand Release Push Ups
45 x Unbroken squats

AMRAP
Apr
20
 
PREWOD

Ax3
Gymnastics skill
A1. Wall Facing Handstand Hold x 30s
F: Wall Walk x 4
P: As rx
S: Freestanding
A2. Hollow Hold x 20
A3. YTLW x 5 each letter for shoulder stability

B. Rowing
Row 100m, rest 3 min x 4 sets
Score high & low for high output

METCON

AMRAP 15 min
100 x Jump Rope Passes any style
F: Single unders
P/S: Double Unders
20 x Sit Ups
P: 15 x V-Up
S: 20 x V-Up
100m Single Arm Bumper Plate Pincher Carry
10 x Slam Ball

AMRAP
Apr
19
 
PREWOD

A. Snatch Progression one set every 2 min for 10 min
2 x Snatch Extension + 2 x Hang Power Snatch + 2 x OHS...then reset...and perform 2 x Hang Squat Snatch
F: 5 x Hang Power Snatch + 5 x OHS (light/empty bar)
P/S: Working up to tough set of this complex

B. Full Snatch
3 reps every minute on the minute for 5 minutes @ 90-100% of heaviest from today
F: 5 x DB Power Snatch each arm
P/S: As rx

METCON

5RFT
*5 x 275/185# DL + 50 x Double Unders
F: 8 x Light DL + 100 x Single Under
P: 225-275/155-185#
S: 275-315/185-205#

Time
Apr
18
 
PREWOD

A. In 15 min build
2 x Front Squat + 1 x Split Jerk
Build to a tough 2 + 1 from the rack
F: 3 x Front Squat + 3 x Push Press
P/S: Working up to tough 2 + 1

METCON

B. 2 min on 4 min off x 3 stations
*1. 4 x Hang Squat Clean @ tough weight + 8 x Burpee
F: 6 x KB Front Squat + 6 x No Push Up Burpee
P: 115-135/75-95#
S: 155/105 + (should be challenging!)
*2. Row for Cal
*3. 4 x Shoulder to Overhead (from the ground @ tough weight) + 8 x Burpee
F: 6 x DB Push Press + 6 x No Push Up Burpee
P/S - Same loads as B1.

Total Score
Apr
17
 
PREWOD

A. Pull Up Progressions
12 min Alt EMOM
A1. Chin Over Bar or Ring Hold
20s cumulative - any grip
P: Pronated Grip
S: False Grip Ring to Sternum
A2. Hollow Rock x 20 reps
A3. Feet Elevated Ring Row x 8-10
F: Regular ring row
P/S: Feet Elevated 30x1 tempo

Bx3
One set every 2 min for 6 min
Kipping Pull Up
20s max reps
Rest 1:40
F: Jumping Pull Up
P: Kipping
S: C2B Pull Ups

METCON

3 Rounds 
400m Run
21 x KBS 53/35#
12 x T2B
F: 21 Russian KBS + 21 x Sit Ups
P: As Rx
S: KB Hang Power Snatch @ tough weight
Rest 1 min active after each round, keep high pace

Time
Apr
16
Sucky Sunday #71
 
METCON

AMRAP 20min
7 Squat Cleans (95/65#)
7 Push Press
7 Back Squats
200m Run
Rest 10 minutes

 Grace

30 clean and jerks 135/95

AMRAP

 
Apr
15
 
PREWOD

A. 3 position power clean
High hang, Below the knee, From the floor
One set every 2 min for 10 min
F: Hang Power Clean x 5 for technique
P/S: working up to a good starting weight for (B)

METCON

B. AMRAP 20 min Partner
Split up as needed
*30 x Power Clean
F: Hang Power Clean Light
P: Power Clean 135/95#
S: 165/110
*40 x T2B
F: Hanging Knee Raise
P/S: T2B
*50 x Wall Ball

AMRAP
Apr
14
 
PREWOD

A x5 Dead Stop Front Squat x 3 rest 2 min after each set

METCON

AMRAP 22 min
400m Run
+ 3 rounds of
5 x Pull Up
10 x Push Ups
15 x Air Squat
F: 200m Run + 3 rounds 3-6-9
Ring Row
Push Up
Air Squat
P: As Rx
S: 5 x C2B Pull Ups, 10 x Push Ups, 15 x Squats

AMRAP
Apr
13
 
PREWOD

Ax3 Gymnastics Skill - for quality
*A1. Handstand work
F: Wall Walk x 4 for quality
P/S: Freestanding or wall handstand x 20s
*A2. L-Sit or Tuck Hold x 20s cumulative
*A3. Turkish Get up x 3 each arm
Bx4. Strict Press x 8-10 reps working up in weight to a tough set
Rest 90-120s

METCON

3 Rounds For time (15 min cap)
100m Farmers Walk (50m L/50m R)
21 x Overhead Bumper Plate Sit Ups or regular sit ups
15 x Slam Ball or single arm KB hang snatch (same # from farmers walk)
9 x DB Single Arm Man Maker

Time
Apr
12
 
PREWOD

*Ax5 One set every 2 min for 10 min
F: OHS x 6-8 reps
P/S: Pause Overhead Squat building up to a moderate set of 5 reps
Moderate load - technique focused

*Bx3. One set every 2 min for 6 min
F: Snatch Grip or Clean Grip Deadlift x 8 reps
P/S: Snatch Grip Halting Deadlift x 5
Pause 2s power position working up to moderate load

METCON

4 sets for total reps + Cal
40s on 20s off rotate through
*1. KB Swings 53/35#
F: Russian KBS
P: 53/35#
S: 70/53#
*2. Box Jump + Step Down 24/20"
F: Step Up + Step down or jump + Step down
P/S: 24/20"
*3. Row for cal

Total Score
Apr
11
 
PREWOD

Ax4
*A1. Strict Weighted Pull Ups x 5 Rest 30s
F: 5 reps 30A1 Tempo (jump to top & slowly lower - partner spot if needed)
P: Strict or weighted x 5 reps
S: Strict Weighted x 5 reps working up heavy
*A2. Hollow Hold x 20s
Rest 30s
*A3. Strict Weighted Ring Dips x 5
F: Band assisted dips
P: Strict or Weighted Dip x 5 reps
S: Strict Weighted x 5 reps
Rest 30s

METCON

ARMAP 20 min
Run 200m
10 x Pull Ups
20 x Hand Release Push Ups
Rest 30s after each set & run hard!
F: 10 x Jumping Pull Up + 15 x Push Up (Knees or toes for quality)
P: As Rx
S: 7/5 x Muscle Up (Ring or Bar) + 200m Run

AMRAP