Saturday, January 21st, 2018

Metcon

Teams of 2
100 Deadlifts (135/95)
90 T2B
80 Box Jump
70 KBS (70/53)
60 Front Squats
50 Burpee OTB
40 FR Lunges
30 Push Jerk
20 Thruster
10 Wall Climbs

Susie Prieto
Tuesday, January 16th, 2018

Metcon

A) 500m Row
25 Pull Ups
15 C2B

Rest 2 min
B) 50 Thrusters (75/55)
25 HR Push Up
15 HSPU

Rest 2 min

C) 40/34 Cal Bike
25 Air Squat
15 Goblet Squat (70/53)

Susie Prieto
Thursday, January 11th, 2018

Endurance

A) 3x200m True Form with 30 sec rest between runs
rest 3min
2x400m True Form with 45 sec rest between runs
Rest 3min
1x600m True Form
Use 400m pace for a 3 distances

B) 3x250m row with 30 sec rest between
rest 3min
2x500m row with 45 sec rest between
rest 3min
1x750m row

 

Susie Prieto
Wednesday, January 10th, 2018

Strength

16min EMOM
3 Position Snatch

Metcon

6min AMRAP
3-6-9-12-ETC
Power Snatch (95/65)
HR Push Up

Rest 2 min

Start from where you left off and repeat in reverse for time

Susie Prieto
Tuesday, January 9th, 2018

Metcon

4min on/2min off

A) 30/24 Cal Row
20 Pistols
AMRAP C2B
B) 30/24 Cal Bike
20 Box Jump
AMRAP KBS (70/53)
C) 30/24 Cal Ski
20 T2B
AMRAP HSPU

Susie Prieto
Thursday, January 4th, 2018

Endurance Thursday 

3 Rounds of each

A) 5 Rounds
30 sec easy
20 sec moderate
10 sec hard

Rest 2 min

B) 5 Rounds
30 sec @hard pace from A/30 sec rest
Rest 2 min
1 set of A and B on each machine (bike/row/ski)

Susie Prieto
Wednesday, January 3, 2018

METCON

Minutes 0 to 4, complete 2 rounds of:
6 Power Snatches (75/55)
6 OHS
6 Pull Ups

Minutes 4 to 8, complete 2 rounds of:
8 Power Snatches (75/55)
8 OHS
8 Pull Ups

Minutes 8 to 12, complete 2 rounds of:
10 Power Snatches (75/55)
10 OHS
10 Pull Ups
Etc. 

Susie Prieto
Tuesday, January 2, 2018

Strength

Back Squat
4 x 8 (same weight as 6's)

METCON

12 MIN. EMOM:
A) 16 DB Snatches (50/35)
B) 20 Wall Balls (20/14)
C) 10 Burpee Box Jumps (24/20)
D) 150m/120m TrueForm Run

Susie Prieto
Thursday, December 28, 2017

Endurance

6 minutes of:
Bike/Row/Ski
(3 minutes easy pace/3 minutes moderate pace)
into
3 minutes of:
Bike/Row/Ski
(30 seconds easy pace/20 seconds moderate pace/10 seconds hard pace)

2 minute rest

Every 4:30 for 4 rounds:
30 second MAX cals on the Assault Bike

Susie Prieto