Blog

4.19.2018

Performance
P:A: Metcon (AMRAP - Reps)
5 Rounds

1 min-box jump step down 24/20
1 min-dus
1 min-kb Snatch
1 min-cal ab
1 min-oh single arm walking lunge 53/35
1 min-cal Row
1 min-cal ski
1 min-rest

Fitness
F:A: CS Activation
Crossover Symmetry - Activation
F:B: Metcon (Time)
For time

400m fw 53/35
35 t2b
30 box jumps 24/20
25 db Thrusters 50/35
200m run w/45/25lb plate
F:C: Alternating DB Curls (@30X1; 4x10/arm)
rest as needed

Wellness
W:A: CS Activation
Crossover Symmetry - Activation
W:B: Metcon (Time)
For time

400m single arm fw
35 v-ups
30 box step ups
25 db Thrusters
200m run
Sol Endurance
SE: Track Workout (Time)
Meet at Phoenix College at 6:00am

4.18.2018

Performance
P:A: Push jerk + split jerk (see notes)
6 min e2mom; 1 Push Jerk+1 split Jerk @87.5%;
6 min e2mom; 1 Push Jerk+1 split Jerk@92.5%
6 min e2mom; 1 Push Jerk 97.5%
P:B: Front Squat (@22X1; 90%x4x3(reps); note tempo)
2-3 mins between
P:C: Metcon (2 Rounds for time)
For time; rest 7 min between rounds

Run around mall

Fitness
F:A: Push Press (10 min emom; 2 Push press)
build to a tough double
F:B: Back Squat (10 min emom; 1 Back Squat@22X1; note tempo)
build to a tough single
F:C: Metcon (2 Rounds for time)
For time; x2; rest 5 mins between rounds

25 pull ups
25/18 cal row

Wellness
W:A: Shoulder Press (10 min e2mom; 6 bb strict press)
build each round
W:B: Tabata Sit Ups (AMRAP - Reps)
note round totals
W:C: Metcon (Time)
For time

12-9-6-3

Pull upsK...

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4.17.2018

Performance
P:A: Touch N Go Power Snatch (5x8)
build each set; rest as needed
P:A: 5k Ski (Time)
Ski 5,000m for time
P:C: CS Iron Scap (Weight)

Fitness
F:A: High Hang snatch+ ohs (4+4x 5)
build to a challenging set; rest as needed
F:B: Metcon (Time)
4 Rounds For time

25 sit ups
400m run
F:C: CS Iron Scap (Weight)

Wellness
W:A1: Back Squat (@22X1; 5x8)
no rest
W:A2: CS - ATYT (@2020; 5x10)
rest 60 secs
W:B: Metcon (Time)
3 Rounds For time

25 Russian twists
400m run

Sol Endurance
SE: Metcon (8 Rounds for reps)
5 mins amrap; x8; rest 2 min; between rounds 4 and 5 rest 5 mins

12 v-ups
12 Kbs 53/35
200m ski
12 pull ups
200m run

4.16.2018

Performance
P:A: Clean and Jerk (Take 15 mins to find a daily 1 RM C&J)
once you find that drop the weight to 90% of the daily 1 RM and perform 1 rep every min for 5 mins
P:B: Metcon (2 Rounds for time)
For time

18 box over burpees
15 PC 155/105
12 t2b
9 bar mus
Rest 1 min
P:C: Metcon (2 Rounds for time)
For time

20 hspu
30 kbs 70/53
400m run
Rest 3 mins and repeat b and c once more

Fitness
F:A: Metcon (Weight)
10 min emom: from a rack 1 FS+1 Jerk; build to a tough complex
F:B: Metcon (4 Rounds for time)
For time; x4; rest 1 min between rounds

20 alt db snatch 50/35
15 single arm oh walking lunge
10 burpees
200m run

WellnessW:A1: Stork Deadlift (@5010; 4x8(reps))all sets working; no restW:A2: DB Military Press (@3010; 4x10)all sets working; rest 30 secs...

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4.14.2018

Performance
P:A: Whitten (Time)
5 Rounds for time:
22 Kettlebell swings, 70#
22 Box jump, 24''
400m Run
22 Burpees
22 Wall-Ball Shots, 20#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here

Fitness
F:A: Metcon (Time)
3 Rounds for time

"Whitten”

22 Kettlebell Swings 53/35
22 Box Jumps 24/20 in
400 meter Run
22 Burpees
22 Wall Ball Shots 20/14

40 min time cap

Wellness
W:A: Metcon (2 Rounds for time)
For time; x2; rest 5 mins between rounds

"Whitten”

22 Kettlebell Swings
22 Box Jumps
400 meter Run
22 Burpees
22 Wall Ball Shots

4.13.2018

Performance
P:A: Snatch+Hang Snatch below knee (1+1x8)
Snatch+Hang snatch below knee; build to a tough complex
P:B: DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
P:C: CS - Recovery (No Measure)
Crossover Symmetry - Recovery

Fitness
F:A: CS Activation
Crossover Symmetry - Activation
F:B: Overhead Squat (8x3)
build to a tough triple; rest 90 secs between sets
F:C: Metcon (Time)
8 Rounds of Cindy For time

WellnessW:A: CS ActivationCrossover Symmetry - ActivationW:B: Metcon (Weight)30’ single arm kb oh walking lunge; x5; alternate arms at 15’W:C: Metcon (AMRAP ...

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4.12.2018

Performance
P:A: Metcon (AMRAP - Rounds and Reps)
45 min amrap

1000m Row
20 2 handed kbs 44/26
60 dus
5 wall walks
20 burpees to plate
50’ oh single arm kb walking lunge 44/26
50’ hs walk

Fitness
F:A: PC + HPC at knee + high hang PC (Every 3 mins for 21 mins perform; 2+2 +2)
build to a tough set
F:B: Metcon (Time)
For time

55 wall balls 20/14
45 DL@ 47-57%
35 t2b
25 bar over burpees

Wellness
W:A: Romanian Deadlift (Every 3 mins for 21 mins perform 6 RDL@20X1)
build to a tough set
W:B: Metcon (Time)
For time

50 wall balls
40 Dl
30 sit ups
20 burpees

Sol Endurance
SE: Track Workout (Time)
Meet at Phoenix College at 6:00am

4.11.2018

Performance
P:A: Push Jerk (See Comments)
6 min e2mom; 2 Push Jerk @85%;
6 min e2mom; 2 Push Jerk@90%
6 min e2mom; 1 Push Jerk 95%
P:B: Front Squat (@20X1; 90%x4x3(reps))
P:C: Metcon (2 Rounds for calories)
80 secs ab; x2; rest 6.5 Mins between sets
P:D: Hanging Leg Raises (3x45-60 secs cumulative)
rest as needed

Fitness
F:A: Push Press + Push Jerk (10 min emom; 1 Push press+1 Push Jerk)
build to a tough complex
F:B: Back Squat (10 min emom; 1 Back Squat@20X1)
build to a tough single
F:C: Metcon (Time)
For time

10-8-6-4-2

Pull ups
Hspu
Cal Row/Ab/Ski

Wellness
W:A: Push Press (10 min e2mom; 5 Push Press)
build each round
W:B: Shoulder Press (10 min emom; 5 bb strict press)
build each round
W:C: Metcon (AMRAP - Rounds and Reps)
8 min amrap

12 kbs10 pull ups8...

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4.10.2018

Performance
P:A: 3 position Pause snatch (@70%; Complete 2 lifts every 2 mins for 20 mins)
2 sec pause mid shin, below knee, above knee then complete lift
P:B: Metcon (Time)
4 Rounds for time

200m fw 70/53
20 alt pistols
25 ghdsu
P:C: CS Iron Scap (Weight)

Fitness
F:A: Snatch+Hang snatch below knee+ohs (2+2+2x6)
build to a challenging set; rest as needed
F:B: Metcon (AMRAP - Rounds and Reps)
16 min amrap

200m single arm fw 53/35
25 Russian twists 45/25
20 box jumps 24/20
F:C: CS Iron Scap (Weight)

Wellness
W:A1: 3 Direction Weighted Lunge (@20X1; 5x4/direction per leg = total of 12 rep set)
no rest
W:A2: CS - ATYT (@2020; 5x8)
rest 60 secs
W:B: Metcon (AMRAP - Rounds and Reps)
16 min amrap

200m fw
20 Russian twists
20 box step ups 24/20

Sol EnduranceSE: Me...

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4.9.2018

Performance
W:A: Clean (20 min e2mom; perform 2 Cleans every 2 mins)
start at 70% and build to a tough double
W:B: Metcon (Time)
For time

21 PC 155/105
9 Ring Mus
15 PC
7 Ring Mus
9 PC
5 Ring Mus
W:C: Weighted Ring Dips (@20X1; 3-5 x4)
build off last week; rest as needed

Fitness
F:A: PC + FS + Jerk (20 min e2mom: 1 PC+1 FS+1 Jerk)
Power Clean + Front squat + Jerk
build to a tough complex
F:B: Metcon (3 Rounds for reps)
3 min amrap; x3; rest 1 Min between rounds

5 bar mus
10 hpc 135/95
200m run w/medball oh 20/14

Wellness
W:A1: Deadlift (@5010; 4x5(reps))
all sets working; no rest
W:A2: Db Lateral Raise (@3010; 4x10)
all sets working; rest 30 secs
W:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

10 pull ups
15 v-ups
200m run w/medball oh

Sol EnduranceSE:A: Met...

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Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM