Wednesday, January 23, 2019
Monday, January 21, 2019
190120 - DOMINGO - SUNDAY
WARMUP:
50 airsquats 20 kb swings 53#kb
METCON:
every min on minute (EMOM)
205# BACK SQUATS 10 REPS EMOM
10-10-10-8-10-10 in 6 minutes
2 mile run to loosen up 24:04
5432
Friday, January 18, 2019
190118- VIERNES - FRIDAY
190118- VIERNES - FRIDAY
Warmup - 20kb swings 53#kb
metcon:
12 deadlifts
9 hang cleans
6 push press
5 rounds for time
135# barbell
16:02
5306
190117 - JUEVES - THURSDAY
190117 - JUEVES - THURSDAY
10-10-10-10-10-10 STRICT PULLUPS
10-10-10-10-10 BAR DIPS
Tuesday, January 15, 2019
190112-SABADO-SATURDAY
190112-SABADO-SATURN
WU:
50 air squats, 25 kb swings 53#kb, 10 weighted squat
METCON:
every min on the minute (EMOM)
205# BACKSQUATS 10 REPS
10-10-10-8-8-8 rest 4 minutes complete 10 additional squats
total of 54 in 6 minutes
cooldown: 2 mile run 24.36
Khatchkar at Goshavank Monastery in Armenia
Wednesday, January 9, 2019
190109 - WEDNESDAY - MIERCOLES
warmup -
50airsquats-400m run then 12-9-6 reps
deadlifts, hang cleans push press at 95#
Metcon:
12-9-6 DT (135#)
12 deadlifts
9 hang cleans
6 push press
5 rounds for time
16:15
5289
Tuesday, January 8, 2019
190108 - MARTES - TUESDAY
warmup: 20 kb swings 50 airsquats
metcon:
FRAN
21-15-9 REPS
Thrusters - Pullups
8:32
190106 SUNDAY DOMINGO
190106 SUNDAY DOMINGO
warmup: 20 kb swings 50 squats
metcon1:
150 kb swings (53#kb)
10:29
metcon2
200 air squats
2 mile run
25:19
5287
190104-VIERNES-FRIDAY
01/04/2019-VIERNES-FRIDAY
warmup: 50 airsquats 50 kb swings
metcon:
every minute on the minute (emom)
squats 185# 10 reps emom
6 rounds complete 60 total squats in 6 minutes
5 rounds of 20 kb swings (79#kb)
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