1/30/2014

D.R.O.M.s

5 Min EMOM
10 Burpees

Metcon:
50 M Rack Walk
21-15-9
Ring Dips
Box Jumps
50 M Rack Walk

1/29/2014

400 M Run
D.R.O.M.s

8 Min EMOM
5 Push Press @ 70% Strict Press 1RM

Metcon:
Death By:
Odd Minute
Hang Clean (115/75)
Even Minute
Pull-ups
*Increase by 2 Reps Each Rd*

1/28/2014

D.R.O.M.s

Metcon:
2 Rounds for Reps:

2 min

50 double unders

Max sit ups

Rest 60 second

2 min

50 double unders

Max push ups

Rest 60 sec

2 min

50 double unders

Max T-2-B

Rest 60 sec

2 min

50 double unders

Max hspu

Rest 60 Sec

1/27/2014

8 min EMOM
5 Back Squats at 70% 1RM

Metcon:
4 rounds
15 KBS 53/35 (heavy)
12 burpee lateral bar jumps
9 front squats 155/115

1/24/2014

400 M Run
D.R.O.M.s

3 x 8
Pendlay rows

Metcon:
10 Min EMOM
5 Deadlift 155/115
10 Plyo Push-ups

1/23/2014

400 M Row
D.R.O.M.s

Skills:
15 Mins to Practice
Pistols
Kipping Pull-ups/Butterflies

Metcon:
30 box jumps 20
30 muscle snatch 75/45
20 box jumps 24
20 power snatch 115/75
10 box jump 30
10 squat snatch 135/95

1/22/2014

400 M Run
D.R.O.M.s

Strength
8 min EMOM
8 push press 50% 1rm of your strict press.

15 min AMRAP
9 s-2-oh 135/95
15 kb swings 53/35
21 burpees

1/21/2014

400 M Run
D.R.O.M.s

10 min
Flight simulator

Buy in: 5 Wall Walks
3 rounds For Time:
100 du (2:1)
7 mu (jumping mu or c-2-b pull ups 2:1)
10 hang cleans 135/95
Cash Out: 5 Wall Walks

1/20/2014

400 M Run
D.R.O.M.s

Strength
8 min EMOM
8 back squats at 50% 1rm

Metcon
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

1/17/2014

D.R.O.M.s

Strength
Deadlifts
5-5-3-3-1

Metcon:
“Diane”
21-15-9
Deadlifts (225/155)
HSPU