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)