Author Archives: Lennox

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2016/10/11

Strength
Weightlifting
Renegade Row (10-10-10)
Weightlifting
Shoulder Press ((8-5-)5-5-5)
Metcon
For Time
25 Pull-ups (RX: Ring Rows or Horizontal Rows)
25 Burpees to Plate
20 Pull-ups
20 Burpees
15 Pull-ups
15 Burpees
10 Pull-ups
10 Burpees
5 Pull-ups
5 Burpees

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2016/10/08

Strength
Weightlifting
Bench Press ((8-5-)5-5-5)
Metcon
For AMRAP – Rounds and Reps
In teams of two, alternate full rounds to complete as many rounds and reps as possible in 20 minutes of:
10 burpee box-jump overs
10 kb swings (24/16kg, RX 16/12kg)
Cool-Down/Stretch/Recover

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2016/10/01

Strength
Weightlifting
Zercher Squat (Find a 5 RM!)
Metcon
For Time
15-10-5
Squat Clean (RX+ 90/60kg, RX 60/40)
CTB Pull-ups (RX Pull-ups/jumping CTB Pull-ups)

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2016/09/29

Gymnastics
Gymnastics
Handstand Push-ups (Practice!)
Metcon
For Time
Deck of Cards

In groups of 2 or 3
Take a deck of cards split the cards between you and your teammates evenly. Work through your stack of cards, help others with their stack when your stack is completed.
# of Reps: Ace = 11, Face cards and Tens = 10, Other cards face value

Hearts = KB Swing (24/16kg, RX: 16/12)
Clubs/Kreuz = Wallballs (20/14, 16/10)
Diamonds = Abmat Situps
Spades/Schaufel =Inch Worms

Jokers = in a Team: 3 lengths of sled/box push


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2016/09/27

Strength
Weightlifting
Power Clean (3-3-3-3-3)
Gymnastics
Ring Dips (5×3-5)
Metcon
For Time
3 Rounds for Time
20cal/15cal Bike (RX: 15/10 cal row)
12 Deadlifts: body weight (RX: 0.75xBW)
21 Box jumps

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2016/09/26

Strength
Gymnastics
Barbell Roll Out (accumulate 30-60 reps over 5 rounds.)
Weightlifting
Partner Leg Curls (2×12)
Metcon
For Time
100 Arch Rocks
Every Time You Break Perform 4 Pistols  On Each Leg (RX: 16 Airsquats)

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2016/09/24

Strength
Weightlifting
DB Row (4×8)
Weightlifting
Overhead Squat (3×5)
Metcon
For AMRAP – Rounds and Reps
16.1 Review
20min Amrap
4 Standing OH Lunges (43/30kg, RX 30/20)
8 Burpees over the bar
4 Standing OH Lunges
8 CTB Pull-ups
For Time
2er Team: switch as you like)
800m run
100 air squats
75 situps
50 pull-ups (helping eachother is allowed)
50 push-ups

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2016/09/22

Metcon
For Each Round
Every 10 minutes, for 40 minutes (4 sets), perform the following for times:
500 Meter Row
400 Meter Run
50/40 Push-Ups (RX: knee push-ups)

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2016/09/19

Strength
Weightlifting
Banded Deadlifts (4×10)
Gymnastics
Pull-ups (strict & slow! 5s up, 5s down. 4x max reps!)
Metcon
For Time
3 RFT
400m Uneven Farmers Carry (24 & 16 / 16 &12)
20 KB Swings
10 V-ups

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2016/09/15

Strength
Weightlifting
KB/DB Press (4×8)
Weightlifting
Renegade Row (4×8)
Metcon
For AMRAP – Rounds and Reps
15 AMRAP
4 KB/DB Snatch (RX+ 24/16, RX 16/12kg)
8 Push-ups (knees)
16 Air Squats