Thursday, 1/31/19

Weightlifting

4Horsemen Wave2 Week2
3squat supersets with A,B,C,D,E
(30min)

A: Box Jumps  (3×6@36/28″)

B: Back Squat ((3+,4+,5+)@(90%,85%,80%))

C: Cal Strength Extension (3×10 @45/35)

D: Burpee (3×15)

E: 90 Second Rest (3x90sec rest)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 11
5 Power Snatches 95/65
10 OH (walking) lunges 96/65
1 Rope climb from seated position.

Walking lunges if you have space available.

10 Banded strict chinups if you don’t have a rope climb

Wednesday, 1/30/19

Weightlifting

4Horsemen Wave2 Week2
3 Shoulder press supersets with A,B,C,D,E
(30min)

A: T-bar Row (3×10@145/105)

https://youtu.be/ExL0-gJcUbs
Tbar row info @7:54

B: Shoulder Press ((9+,11+,13+)@(70%,65%,60%))

C: Bandy Twisty Things  (3×15)

D: Double Under (3×100)

E: 90 Second Rest (3x90sec)

Metcon

Metcon (Time)

For time,
3 rounds of
400m run
15 Squat snatches 75/55
9 HSPU

(16min)
Compare to 4/11/18

Tuesday, 1/29/19

Gymnastics

Metcon (No Measure)

EMOM 16
Min 0,4,8,12 – 4 MUT on the box (feet, calves, foam roller)
Min 1,5,9,13 – 4 Picaboo swings
Min 2,6,10,14 – 1 attempt for unbroken MUs. (Max reps)
Min 3,7,11,15 – Rest

Beignners
1st min – 10 Ring rows
2nd min – 8 Ring Dips
3rd min – 45 second dead hang on the bar
4th min – rest

MUTs on the box:
Feet:
https://youtu.be/dtnwemhWoek
Calves:
https://youtu.be/NFdhOqhD7Vo
foam roller:
https://youtu.be/b14kP98t3nU

Piocaboo Swing:
https://youtu.be/9l_EcIyREPY

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20
10 C2B pull-ups
20 Pistols alternate legs
10 Box Jump 36/28

Monday, 1/28/19

Weightlifting

4Horsemen Wave 2 Week 2
3 Deadlift supersets with A,B,C,D,E
(30min)

A: 1 Arm DB Snatch (3×10 (L/R each))

B: Deadlift ((5+,7+,9+)@(80%,75%,70%))

C: Hip Extension  (3×15)

D: Bike (3x15Cal)

E: 90 Second Rest (3x90sec)

Metcon

Metcon (Time)

For time,
10 Rounds of
5 Power clean 155/115
10 Walking lunges

(14min)

Saturday, 1/26/19

Martial Arts

Metcon (No Measure)

Bostaff Strike
(10min)
Kicking Combo
(15min)
Bostaff Form
(15min)

Metcon (AMRAP – Reps)

AMRAP 2
Bostaff strike set
1min rest

AMRAP 2
Pop front snap kick (alternate leg)
1min rest

AMRAP 2
Sit-up

Friday, 1/25/19

Metcon

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

If you fall behind the clock, keep going for 30minutes and see how many rounds you can complete.

Thursday, 1/26/19

Weightlifting

4Horsemen Wave2 Week1
3 Back squat supersets with A,B,C,D,E
(30min)

A: Box Jumps  (3×15 24/20)

B: Back Squat ((9+,11+,13+)@(70%,65%,60%))

C: Double Under (3×100)

E: 90 Second Rest (3x90sec)

Metcon

Metcon (Time)

For time,
20 Cal Bike
20 Clean and Jerk 165/115
20 Cal Bike

(11min)

Wednesday, 1/23/19

Weightlifting

4Horsemen Wave2 Week1
3 Shoulder Press supersets with A,B,C,D,E
(30min)

**we will warm up with each movement then start the 30min right away. Don’t sacrifice Main set if you are short on time. Once clock stops, we will move on to the Metcon

A: Yates Row (3×10 @135/95)

B: Shoulder Press ((5+,7+9+)@(80%,75%,70%))

C: Hip Extension  (3×15)

D: Bike (3x15cal)

E: 90 Second Rest (3x90sec)

Metcon

Metcon (Time)

For time,
6-9-12-9-6
Burpee over bar
Front squat 185/125
C2B Pull-ups

(18min)

Tuesday, 1/22/19

Weightlifting

4Horsemen Wave2 Week1
3 Deadlift Supersets with A,B,C,D,E
(30min)

A: American KB Swing (3×25@1.5/1pood)

B: Deadlift ((4+,5+,7+)@(85%,80%,75%))
C: GHD Situp (3×10)
D: Row (3×15 cal)

E: 90 Second Rest (3x90sec)

Metcon

Metcon (AMRAP – Reps)

AMRAP 7
5 SDHP 115/75
5 Strict HSPU

Monday, 1/21/19

Metcon

Metcon (AMRAP – Reps)

EMOM 12
Min 0,3,6,9 – 25 DU
Min 1,4,7,10 – 15 KB swings 1.5/1pood
Min 2,5,8,11 – 10 Box jump 24/20
Each round, do AMRAP burpees after each movement. Post total reps of burpees for the score

Metcon (AMRAP – Rounds and Reps)

AMRAP 20
15 Burpee
30 Cal row