23
Feb
Deadliest Catch
Metcon (Time)
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
Back Squat (Weight)
22
Feb
Elite Bootcamp
Whitten (Time)
5 Rounds for time:
22 Kettlebell swings, 70# / 50#
22 Box jump, 24” / 20"
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
22 Kettlebell swings, 70# / 50#
22 Box jump, 24” / 20"
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
Choose your weight wisely for the KBS
22
Feb
Sunday 60
Metcon (Time)
10-20-30:
Single Arm Alternating Dumbbell Power Snatches
Single Arm Dumbbell Hang Clean and Jerks
Bike Calories
Single Arm Alternating Dumbbell Power Snatches
Single Arm Dumbbell Hang Clean and Jerks
Bike Calories
Dumbbell: 50/35
21
Feb
Team Barbara
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
20
Feb
Wise Men
Metcon (Weight)
Build to a Heavy Complex:
1 Power Clean
1 Front Squat
1 Push Jerk
1 Power Clean
1 Front Squat
1 Push Jerk
Metcon (3 Rounds for reps)
AMRAP 3:
Macho Man (115/80)
Macho Man (115/80)
Rest 3 Minutes
AMRAP 3:
Macho Man (135/95)
Rest 3 Minutes
AMRAP 3:
Macho Man (155/105)
RxW – 135/95, 155/105, 185/135
Metcon (3 Rounds for reps)
AMRAP 3:
Macho Man (115/80)
Macho Man (115/80)
Rest 3 Minutes
AMRAP 3:
Macho Man (135/95)
Rest 3 Minutes
AMRAP 3:
Macho Man (155/105)
RxW – 135/95, 155/105, 185/135
19
Feb
BB Club
Hang Power Clean (5×3)
Romanian Deadlift (10×5)
Rear Foot Elevated Split Squat (4×8)
19
Feb
Ground Ball
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
100′ Walking Lunge
1 Rope Climb
15 Slam Balls (30/20)
1 Rope Climb
100′ Walking Lunge
1 Rope Climb
15 Slam Balls (30/20)
1 Rope Climb
18
Feb
Long Haul
Metcon (Time)
2 Rounds:
20 Push Presses (115/85)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row
20 Push Presses (115/85)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row
Box: 24/20
Dumbbell: 50/35
17
Feb
The Undertaker
Deadlift (build to set of)
Metcon (AMRAP – Rounds and Reps)
AMRAP 13:
60/45 Calorie Assault Bike
60/45 Calorie Assault Bike
Directly Into…
5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders
17
Feb
BB Club
Metcon
1a. Bench Press 5@65, 70, 75, 80
1b. Chest supported DB rows 4×20
1b. Chest supported DB rows 4×20
2a. Bench Press 3×3 @ 85%
2b. DB Pullovers 3×10
3 Sets
3a. DB front raises x10
3b. DB rear laterals x10
3c. DB curl to press x10
3d. Band pull aparts x20
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:00): 1 Rep @ 104%
Set 7 (On the 10:00): 1 Rep @ 106-107%
Set 8 (On the 11:00): 1 Rep @ 106-107%
Set 9 (On the 12:00): 1 Rep @ 106-107%
Set 10 (On the 13:00): 1 Rep @ 106-107%
Set 11 (On the 14:00): 1 Rep @ 106-107%
*Percentages Based on 5RM Back Squat*