I Know I’m Gonna Have A Lot Of HomeWork This Week…
I’ll Keep Posting Each Day The WorkOut of the Day…
But… Here’s The Whole Week…
DON’T PICK AND CHOOSE!!!
Monday…
Empty Bar?!?!
Yes… Empty Bar…
Don’t Let It Fool Ya…
You’re Either Using…
45lbs… 35lbs… 15lbs… Or PVC Pipe…
Again… Don’t Let It Fool Ya…
Don’t Get Cocky…
The Science Is In The Programming…
Give A Kiss GoodBye To Your Abs…
You Can Either Use A Blue Mat For The Lying Knee Tucks…
Or On The Rubber With An AbMat For Your Head…
Or Blue Mat & An AbMat For Your Head…
Notice I Said For Your Head…
I Want Your Hands In A Diamond Shape Placed In The Small Of Your Back…
And… Honor System…
If Your Heels Touch The Ground…
NO REP!!!
Obviously… We’ll Go Over All This During The Warm Up…
ALRIGHT… HERE WE GO!!!
Strength/MetCon…
For Time…
Starting At The Cone… Skipping High Knees To The Straight Shot Curb Then Run To The 200 Meter Turn Around Point Then Run Back To The Straight Shot Curb Then Skipping High Knees To The Cone…
100 Lying Knee Tucks…
75 Empty Bar OverHead Squats…
50 Empty Bar Hang Power Snatches…
25 Empty Bar Hang Snatches…
50 Lying Knee Tucks…
25 Empty Bar Hang Snatches…
50 Empty Bar Hang Power Snatches…
75 Empty Bar OverHead Squats…
100 Lying Knee Tucks…
Starting At The Cone… Skipping High Knees To The Straight Shot Curb Then Run To The 200 Meter Turn Around Point Then Run Back To The Straight Shot Curb Then Skipping High Knees To The Cone…TIME!!!
3…2…1… GO!!!
Mando
Tuesday…
From An Empty Bar… To A Little Bit Of Weight…
As Heavy/Safely As Possible For The Strength…
You’re Choice On The “Jerks”…
Push Jerks Or Split Jerks…
You Can Mix Them Up Set After Set… But Not During The Set…
For The MetCon… If The Weight Is Too Much… I’ll Give You A Smart Weight To Use Based On What You Got On Your Final Strength Lifts…
ALRIGHT… HERE WE GO!!!
Strength…
You Will Have 12 Mins To Establish Your Heaviest 3 Rep Max:
Push Or Split Jerk
MetCon…
For Time…
60 Double Unders OR 120 Single Unders
30 Power Cleans (Rx’d: M-115lbs/F-85lbs…)
30 “Shoulder To OverHeads”
60 Double Unders OR 120 Single Unders… TIME!!!
3…2…1…GO!!!
Mando
Wednesday…
Get Your Numbers Ready…
We’re Going From 60% To 80% Of Your 1 Rep Max DeadLift…
Any Style You Want…
Toes To Bar Is “Rx’d”… MOD… Hanging Knee Raises…
Burpee Box Jump Overs… M-24″/F-20″…
If That Is Too High… Go Down To A Box Or A Stack Of Plates That You Can JUMP Onto & Over…
I Would Prefer No Step Ups… But If You Must Due To An Injury… I Understand…
But…
I’m Pretty Sure ALL Of You Can At Least Jump Onto A Bumper Plate…
ALRIGHT… HERE WE GO!!!
Strength/MetCon…
For Time…
@ 60%… 25 DeadLifts
15 Toes To Bar
9 Burpee Box Jump Overs
@ 65%… 20 DeadLifts
12 Toes To Bar
7 Burpee Box Jump Overs
@ 70%… 15 DeadLifts
9 Toes To Bar
5 Burpee Box Jump Overs
@ 75%…10 DeadLifts
7 Toes To Bar
3 Burpee Box Jump Overs
@80%… 5 DeadLifts
5 Toes To Bar
1 Burpee Box Jump Over… TIME!!!
3…2…1…GO!!!
Mando
Thursday…
DumbBells & Abs…
That Is All…
Well… I Might Throw 2 CurveBalls At Ya!!!
ALRIGHT… HERE WE GO!!!
Strength/MetCon…
For Time…
21 DumbBell DeadLifts
21 AbMat Sit Ups
18 DB Power Cleans
18 AbMat Sit Ups
15 DB Front Squats
15 AbMat Sit Ups
12 DB Hang Cleans
9 DB Push Presses
9 AbMat Sit Ups
6 DB Thrusters
6 AbMat Sit Ups
3 DB Clusters
3 AbMat Sit Ups… TIME!!!
3…2…1…GO!!!
Mando
Friday…
A Hero WOD…
“Tommy Mac…”
“Rx’d Weight On The BarBell For Every Lift Is M-115lbs/F-85lbs…
If That’s Too Heavy… Pick A Weight That You Can Handle For “X” Amount Of Reps…
And Don’t Forget About Those Burpees…
I Know How Many Reps It Is…
Just Don’t Do The Math!!!
It Rhymes With “Shoe Shorty…”
ALRIGHT… HERE WE GO!!!
Strength/MetCon…
“Tommy Mac…”
For Time…
For a Total of 2 Rounds:
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatches
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Cleans
12 Burpees
12 OverHead Squats…TIME!!!
3…2…1…GO!!!
Mando
And There Ya Go…
Let The Butterflies Start Goin’ In Your Tummy!!!
3…2…1 GO!!!
Mando
RainCrossStrengthandConditioning 