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FM : April 18th 2019

Warm Up
“Mobilize with PVC pipe

3 Rounds
30 Mt. Climbers
8 Burpee Broad Jumps
1 Length Bear Crawl”

Skills
Power Clean & Push Jerk Technique
Strength
“EMOM 10 mins
2 Power Clean & Push Jerk
Increase weight if technique is good”
Metcon
FM.19.04.18
“For Time
2 Laps Run
30 Push ups
15 DB Squats
2 Laps Run
24 Push ups
12 DB Squats
2 Laps Run
18 Push ups
9 DB Squats”

FM : April 16th 2019

Warm Up
“Mobilize with PVC pipe

3 Rounds
50 Skips
10 PVC Overhead Squat
10 KB Swing”

Skills
“Snatch Pull
Muscle Snatch
Power Snatch”
Strength
“EMOM 10 mins
2 Power Snatch & 2 OHS
Increase weight if technique is good”
Metcon
FM.19.04.16
“AMRAP 9 mins
15/12 Cal Row
10 DB Push Press 15kg/10kg
5 Burpees over DB”

FM : April 11th 2019

Warm Up
“Foam Roll Quads and Calf

3 Rounds
1 Lap Run
10 Squat Jumps
1 Length Bear Crawl”

Skills
Power Clean Technique
Strength
“EMOM 10 mins
2 Power Clean & 2 Front Squat
Increase weight if technique is good”
Metcon
FM.19.04.11
“AMRAP 12 mins
10 Wallballs
8 MB Clean
6 Sit-Ups”

FM : April 9th 2019

Warm Up
“Foam Roll Hams, Glutes and Quads

3 Rounds
1 Lap Run
5 Burpee Broad Jumps
1 Length Walking Lunges”

Skills / Strength
“Clean Deadlift & Clean High Pull Technique
Start with Burgener Warm Up

Clean Deadlift
3×5

Clean High Pull
3×5

Increase weight incrementally if technique is good”

Metcon
FM.19.04.09
“For Time
30-25-20-15-10
DB Snatch
DB Box Step Up”

FM : April 4th 2019

Warm Up
“Mobilize Ankle, Hips

3 Rounds
1 Lap Run
10 Archer Squat
30s Dead Hang”

Skills
Skills of Toes to Bar (TTB)
– Beat swing
– Push down the bar with lats
– High knees
– High knees and kick
Strength
“Front Squat
5×7
Increase weight incrementally each set”
Metcon
FM.19.04.04
“AMRAP 10 mins
10 KB Swings
10 Box Jumps
10 Pushups”

FM : April 2nd 2019

Warm Up
“Mobilize Ankle, Hips

3 Rounds
1 Lap Run
10 Air Squat
1 Length Bear Crawl”

Core Work
“3 Rounds
30s on 30s off
Hollow Rock
V-Sits
Russian Twists”
Skills / Strength
“Back Squat
Overhead Squat

Back Squat
5×7
Increase weight incrementally each set”

Metcon
FM.19.04.02
“EMOM 12 mins
1: Battle Rope
2: Shuttle Run
3: D-ball Over Shoulder 30/20
4: D-ball Squat”

FM : March 28th 2019

FM : March 26th 2019

Warm Up
“Mobilize Hips, Glutes, Hamstrings

3 Rounds
1 Lap Run
10 Banded Good Mornings
30s Hollow Hold”

Skills
“Deadlift
– Normal
– Romanian”
Strength
“Normal Deadlift
5×7
Rest 90s
Increase weight incrementally
Warmup with empty barbell”
Metcon
FM.19.03.26
“For Time
21-15-9
Thrusters
Pull-up

Time cap 15 mins”

FM : March 19th 2019

Warm Up
“Mobilize Shoulder and Hips

3 Rounds
1 Lap Run
8 MB Clean
30s Dead Hang”

Skills
“Squat Clean
Start with Burgener Warmup
then go through the technique of Split Jerk”
Strength
“EMOM 10 mins
2 Squat Clean & Split Jerk
Go to moderate heavy weight if technique is good”
Metcon
FM.19.03.19
“AMRAP 9 mins
10 DB Snatch
2 Burpee Box Jumps
10 DB Snatch
4 Burpee Box Jumps
etc..”

FM : March 14th 2019

Warm Up
“Foam Roll Quads, Hamstring and Lats

3 Rounds
50 High Knees
10 PVC OHS
30s Hollow Hold”

Skills
Strength
“EMOM 10 mins
1-5: 3 Clusters
6-10: 4 Clusters
Go to moderate heavy weight if technique is good”
Metcon
FM.19.03.14
“3 Rounds For Time
500m Row
15 Pullups
30 Pushups”
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