11.21.18

Iron

Power Clean + Hang Power Clean + Front Squat (Every 3 min x 18 min (6 sets);( 1+2+3)

Building in load to find a heavy complex

Performance and Fitness

Metcon (Weight)

Every 90 sec x 15 min
Set 1-5 Hang Squat Cleans
Set 2-7 DeadliftsYou choose the weight, but make sure that technique is solid and that it is used across all sets.

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Ryan Thompson
11.20.18

Performance

Metcon (7 Rounds for time)

E5M x 7 sets
3 HS Wall Runs
Row 12/9 cals
40ft Heavy Farmers  Carry
Ski 9/7 cals185/125 Rx+; 125/95 Rx per hand

Fitness

Metcon (7 Rounds for time)

E5M x 7 sets
2 HS Wall Runs
Row 12/9 cals
40ft Heavy Farmers  Carry185/125 Rx+; 125/95 Rx per hand

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Ryan Thompson
11.19.18

Iron

A1: Back Squat (Every 90 sec x 24 min(12 sets))

2 reps @65-70%

A2: Pull-ups (3-5 reps x 6 sets; )

Perform every other set after back squats.  Total amount of reps possible is 30.  All Strict

Accessory

B1: Weighted Step-ups (6-8 reps/leg x 3 sets; rest 30 sec)

not alternating.  Held at sides, "Farmers"

B2: One Arm One Leg Deadlift (8-10 reps/leg x 3 sets; rest 30 sec)

B3: Archer Ring Rows (5-7 reps/arm; rest 2 min)

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Ryan Thompson
11.17.18

Performance

Metcon (Time)

FT
50 Push Ups
9 Clean and Jerk 185/125
Row 250m
Rest 3 min
40 Push Ups
12 Clean and Jerk 155/105
Row 250m
Rest 3 min
30 Push Ups
15 Clean and Jerk 135/85
Row 250m
Rest 3 min
20 Push Ups
18 Clean and Jerk 115/75
Row 250m

35 min time cap

Fitness

Metcon (AMRAP - Reps)

30 min AMRAP
20 Push Ups
18 Clean and Jerk 115/75
Row 250m
Rest 3 min
30 Push Ups
15 Clean and Jerk 135/85
Row 250m
Rest 3 min
40 Push Ups
12 Clean and Jerk 155/105
Row 250m
Rest 3 min
50 Push Ups
9 Clean and Jerk 185/125
Row 250m

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Ryan Thompson
11.16.18

Performance and Fitness

Metcon (2 Rounds for time)

FT
Row 1500m
Rest 5 min
Bike 2 miles
Rest 5 min

Metcon (2 Rounds for calories)

2 sets
3 min AMRAP
Row 750m
Bike cals in remaining time
Rest 3 min b/t amraps

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Ryan Thompson
11.15.18

Iron

Bench Press (Every 3 minute, for 15 minutes (5 sets): 1RM)

Suggested loads per set (by %): 80, 85, 90, 95, 95+:
Once you have found your 1-RM, then perform the following:
Every 3 minute, for 6 minutes (2 sets):
Bench Press x Max Reps @ 80-85% of today’s 1-RM

Performance and Fitness

Metcon (3 Rounds for reps)

3 sets
4 min AMRAP
8 Alt Db Snatch 50/35 Rx+; 35/20 Rx
16 Wall Ball Shots 30/20 Rx+; 20/14 Rx
Rest 1 min b/t amraps

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Ryan Thompson
11.14.18

Performance

Metcon (AMRAP - Rounds and Reps)

20 min AMRAP
10 T2B Strict Rx+; 10 Kipping Rx
3 Wall Runs

Fitness

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:
7 Kipping Toes-to-bar
2 wall walks

Beginner Option
Complete as many rounds as possible in 15 minutes of:
10 hanging knee-raises
50-ft. bear crawl

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Ryan Thompson
11.13.18

Iron

Deadlift (Every 3 minutes, for 18 minutes (6 sets))

*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 5-7 reps @ 80%
*Set 6 –  6-8 reps @ 75%

Performance

Metcon (3 Rounds for reps)

AMRAP American Kb Swings in 90 sec (1.5/1 pood)
Rest 3 min
AMRAP Ring Muscle Ups in 2.5 min
Rest 3 min
AMRAP Double Unders in 3 min

Fitness

Metcon (3 Rounds for reps)

AMRAP Russian Kb Swings in 90 sec
Rest 3 min (1.5/1 pood)
AMRAP Strict Pull Ups in 2.5 min
Rest 3 min
AMRAP Double Unders in 3 min

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Ryan Thompson
11.12.18

Performance and Fitness

Omar (Time)

For Time:
10 Thrusters, 95#
15 Bar-Facing Burpees
20 Thrusters, 95#
25 Bar-Facing Burpees
30 Thrusters, 95#
35 Bar-Facing Burpees

In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011

To learn more about Omar click here

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Ryan Thompson
11.10.18

Partner

Metcon (Time)

3 person team
300 cal Ski
Every 30 cal perform (partition any way)
9 Dball Over Shoulder (partition any way) 150/100 Rx+; 70/50 Rx
200m Run together

Metcon (Time)

2 person team
200 cal Ski
Every 20 cal perform (partition any way)
6 Dball Over Shoulder (partition any way) 150/100 Rx+; 70/50 Rx
200m Run together

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Ryan Thompson
11.9.18

Iron

Weighted Pull-ups (Build to a heavy 1 rep)

*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

Performance

Metcon (Time)

3 Sets for time
21 cal Row
15 Pull Ups CTB Rx+; Kipping Rx
9 Box Jump Overs 36/30" Rx+; 30/24" Rx
Rest 2 min exactly

Fitness

Metcon (Time)

3 Sets for time
15/12 cal Row
9 Pull Ups Kipping Rx+; Jumping Rx
6 Box Jump Overs 24/20"
Rest 2 min exactly

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Ryan Thompson
11.8.18

Performance

Metcon (Time)

50 Double Unders
25 Burpees
40 Double Unders
20 Burpees
30 Double Unders
15 Burpees
20 Double Unders
10 Burpees
10 Double Unders
5 Burpees

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Ryan Thompson
11.7.18

Iron

Snatch (Heavy Single)

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.
Every minute on the minute, for 6 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch
Rest 60 seconds, and then…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

Performance

Metcon (Time)

5 RFT:
35 air squats
20 cal AB

Fitness

Metcon (Time)

3 RFT:
35 Air Squats
20/15 cal AB

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Ryan Thompson
11.6.18

Performance

Metcon (5 Rounds for reps)

5 sets
3 min AMRAP
Row 12/9 cals
5 Db Hang Power Clean + S2O Left Arm 50/35# Rx+; 35/20 Rx
5 Db Hang Power Clean + S2O Right Arm
7 T2B
Rest 1 min

Fitness

Metcon (5 Rounds for reps)

5 sets
3 min AMRAP
Row 9/7 cals
3 Db Hang Power Clean + S2O Left Arm 35/20 Rx
3 Db Hang Power Clean + S2O Right Arm
7 Matador Knee Raises
Rest 1 min

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Ryan Thompson
11.5.18

Iron

A: Front Squat (Every 3 min x 18 min (6 sets))

*Set 1 – 8 reps @ 65-69%
*Set 2 – 8 reps @ 70-74%
*Set 3 – 6 reps @ 75-79%
*Set 4 – 6 reps @ 80-84%
*Set 5 – 4 reps @ 90%
*Set 6 – 2 reps @ 95%

Accessory

B1: Back Rack Lunge (@20x1; 5-6/leg x 3 sets)

B2: 1 Arm Dumbbell Row

6-8/arm x 3 sets

B3: Weighted Hip Extension (@2020; 10-15 reps x 3 sets)

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Ryan Thompson
11.3.18

Performance

Metcon (AMRAP - Rounds)

EMOM 28
1- Ring Muscle Ups x 4 reps
2- Ski Erg 12/9 cals
3-HS Walk 30ft
4- 10 TTB or 1 LLRC

Fitness

Metcon (AMRAP - Rounds)

EMOM 28
1- Kipping Pull Ups x 10 reps
2- Ski Erg 9/7 cals
3-HS Wall Runs x 3 reps
4- 10 Knee Raises

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Ryan Thompson
11.2.18

Performance and Fitness

Metcon (AMRAP - Rounds and Reps)

25 min AMRAP
500m Row
10 Kb Swings 2/1.5 Rx+; 1.5/1 pood Rx
10 Burpees
10 Kb Swings
10 Burpees
10 Kb Swings

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Ryan Thompson
11.1.18

Iron

Overhead Squat (8, 8, 6, 6, 4, 4, 2, 2)

Sets 1-2 : 8 reps @ 60-65%
Sets 3-4 : 6 reps @ 70-75%
Sets 5-6 : 4 reps @ 80-85%
Sets 7-8 : 2 reps @ 90-95%

Performance and Fitness

Metcon (Time)

2 RFT
40 Wall Ball Shots 30/20 Rx+; 20/14 Rx
60ft(30L,30R) OH Walking Lunges 50/35 Rx+; 35/20 Rx
20 HSPU
60ft(30L,30R) OH Walking Lunges 50/35 Rx+; 35/20 Rx

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Ryan Thompson
10.31.18

Performance

Metcon (4 Rounds for reps)

2 sets
5 min AMRAP
1k Ski
Max Double Unders In the time remaining

Rest 5 min

5 min AMRAP
800m Run
Max Assault Bike cals in time remaining

Fitness

Metcon (4 Rounds for reps)

2 sets
5 min AMRAP
750k Ski
Max Double Unders In the time remaining

Rest 5 min

5 min AMRAP
600m Run
Max Assault Bike cals in time remaining

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Ryan Thompson
10.30.18

Iron

Metcon (6 Rounds for weight)

Every 6 min x 36 min (6 sets)
Row 40/30 cals
10 Pull Ups CTB Rx+
2 Squat Cleans @70-80%
*Do not build in weight.

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Ryan Thompson