BENCHMARK FRIDAY

1. Warm Up: Alternating "On the Minute" 5 Rounds: Minute 1 - :30s Dumbbell Close-Grip Floor Press Minute 2 - :30s Glute Bridges 2. Stamina Squats Alternating "On the Minute" x 10 Odd Minutes - 3 Front Squats @ 70% Even Minutes - 6 Back Squats @ 70% 3. Metcon "Elizabeth" For Time 21-15-9: Squat Cleans Ring Dips Kilos - 61/43 4. Mobility Hallow hold 4x 30s/10s off https://youtu.be/YzDCw7rNWW4

2019 Cycle 1  Week 8 Day 4 1. Warm Up: 4 Rounds: 1min band aka Ski Erg 40m lunges 2. Barbell Cycling All with a running clock: :30s On, :30s Off - Deadlifts :30s On, :30s Off - Push Jerks :45s On, :45s Off - Deadlifts :45s On, :45s Off - Push Jerks 1:00 On, 1:00 Off - Deadlifts 1:00 On, 1:00 Off - Push Jerks :45s On, :45s Off - Deadlifts :45s On, :45s Off - Push Jerks :30s On, :30s Off - Deadlifts :30s On - Push Jerks Male Kilos - 60-70-80-70-60 Female Kilos - 30-40-50-40-30 3. Metcon "Double Header" For Time: 50/35 Calorie Assault Bike ... Directly into: 100-80-60-40-20 - Double-Unders 50-40-30-20-10 - AbMat Sit-Ups ... Directly into: 35/20 Calorie Assault Bike 4. Mobility Plank hold 4x 40s/10s off https://youtu.be/VrHNJXoSyXw  

TEAM WEDNESDAY 1. Warm Up:  5 Rounds: run 100 10 band sq 20m band monster walk https://youtu.be/mWlgcUfCsTo 2. Metcon  "BFF" Teams of 2: Ascending Ladder for 35 Minutes 3-6-9-12-15... Row Calories Kettlebell Swings Wallballs *Females 9' Target Kettlebell Kg - 24/16 Wallball kg - 9/6

2019 Cycle 1  Week 8 Day 2 1. Warm Up: 2 Sets: run 400m 20m 2 KB Lunge 10x Z Press 2. Push Press  A few warm-up sets and then; 3. Metcon EMOM x 8min. (Both in the same minute) 8/6 Cal Row 8 Alt. DB snatches 22,5/15kg Rest 2min. EMOM x 8min. (Both in the same minute) 7/5 Cal Assault Bike 7 DB Power Cleans  22,5/15kg 4. Mobility Superman ex https://youtu.be/J9zXkxUAfUA https://youtu.be/vh0Tj7G4k0c

2019 Cycle 1  Week 8 Day 1 1. Warm Up: 2 Sets: 20 AbMatt Sit-Ups 40 Banded Push Downs 100m Farmers Carry 2. Barbell Stamina 3 Supersets: Max Reps Bodyweight Bench Press Max Strict Pull-Ups Rest 1:00 between sets. 3. Metcon "Mind Eraser" AMRAP 20: 7 Power Cleans 7 Burpees 200 Meter Run Barbell Kilos - 60/40 4. Mobility K2E hold https://youtu.be/KwYJTpQ_x5A  

BENCHMARK FRIDAY

1. Warm Up: Squat Snatch Warm-up with 2 Pull-up  after each movement: 5 Snatch-grip Deadlift 5 “fast through the middle” 5 hang snatch pulls 5 muscle snatches 5 overhead squats 5 snatch balances 5 hang squat snatches 5 squat snatches T-spine ext. smash (barbell anchor) (2 min)

2. SQUAT SNATCH

(5-4-3-2-1)

3. Metcon"AMANDA" 9-7-5 Reps For Time

• Muscle-Ups
• Squat Snatches (135/95 lbs)

4. Mobility  Cross  V- ups https://youtu.be/ha1a_7Nn3b0

2019 Cycle 1  Week 7 Day 4 1. Warm Up: On the Minute 9min (3 Rounds): Minute 1 - Strict TTB Minute 2 - Plank hold Minute 3 - Banded Good Mornings  Practice quality reps in each time domain. 2. Gymnastic Focus Work Not for Time: 1:00 Light Row + 10  Strict HSPU 1:00 Light Row + 5 tempo pull ups 1:00 Light Row + 8   Strict HSPU 1:00 Light Row + 5 tempo pull ups 1:00 Light Row +6  Strict HSPU 1:00 Light Row + 5 tempo pull ups 3. Metcon "Run DMC" 4 Rounds: 200 Meter Run, 8 Bar Muscle-Ups 200 Meter Run, 12 DB Power Snatches Dumbbell Kilos - 30/22.5 4. Mobility couch ST https://youtu.be/iUAukdE0QQ4