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

1/16/2014

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

Strength
Snatches
5-5-3-3-1

Metcon:

30 Hand-release push ups
20 Snatch (75/55)
10 Pull ups
30 Hand-release push ups
20 Snatch (95/65)
10 Pull ups
30 Hand-release push ups
20 Snatch (115/75)
10 Pull ups

1/15/2014

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

Strength
Bench Press
5-5-3-3-1

Metcon:

7 min AMRAP
8 Box Jumps
16 KB Snatch
20 Toes-to-Bar

Rest 2 minutes

7 min AMRAP
8 Goblet squats
16 KBS
20 Abmat sit-ups OR ghd sit ups

1/14/2014

D.R.O.M.s

Strength
Squat Cleans
5-5-3-3-1

Metcon:

5 Rounds
115/75
5 Deadlifts touch and goes
5 Cleans touch and goes
5 S2OH
5 Thrusters

Once a round has been started you can not drop the bar! For each time you drop the bar there is a 5 burpee penalty

1/13/2014

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

Strength
Squats
5-5-3-3-1

Metcon:
5 rounds
20 over head squats (95/65)
30 D.U.
10 C2B pull ups

1/10/2014

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

Strength:
Deadlifts
8-8-5-5-3

Metcon:
4 rounds
5 Burpees
10 Deadlift (185/135)
5 Burpees
10 Kb swing (53/35)