421 Sportsplex Dr. Unit A
Dripping Springs TX 78620
(512) 829-5325

181030

Part 1) Warm up Part 2) Strength 1a. Dumbbell Bench Press – 5×8 – AHAP 1b. Supine pull up – 5×8  – strict 2a. Behind the neck strict press – 4×5 2b. DB curls (1 1/4) – 4×8 Part 3) metcon – 8 min amrap 25 double unders,...
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181029

Part 1) warm up Part 2) strength 1a. Front squat – 60%/6 70/5 (75/5)3 1b. bulgarian split squat  – 5x5ea Part 3) metcon – 16.1 20 min amrap 25 ft Overhead Walking Lunges (95/65 lb) 8 Bar-Facing Burpees 25 ft Overhead Walking Lunges (95/65 lb) 8 Chest-to-Bar Pull-Ups
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181026

Part 1) Warm up Part 2) Strength 1a. Bench Press – 10-6-4-4-4 1b. Ring Rows – 5×8 after each set of bench press 2a. Plyo push ups – 4×8 2b. Strict pull up – 4×5 AHAP Part 3) Metcon – Fran! 21-15-9 of Thrusters and pull ups
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181023

Part 1) Warm up Part 2) Strength 1a. Strict press – 5×5 – @~75%+ 1b. Barbell row – 5×5 – work as heavy as possible Part 3) Metcon – buy in :50′ handstand walk (or 1 min handstand hold) then 3 rounds of 50 double unders, 10 hang...
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181019

Part 1) Warm up Part 2) Strength Bench Press – 10-6-4-4-4-4 DB Row – 6×8 – AHAP Part 3) Metcon – 21-15-9 buy in – 500m row pull ups, Burpees, box jump cash out 500m row
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181016

Part 1) Mobility Part 2) Strength – superset 1a. Dumbbell Strict press – 5×8 – AHAP 1b. Barbell row – 10-8-6-4-4 – the sets of 4 sould be AHAP 1c. Strict CHIN ups – 5×5 – work with weight if you can. Part 3) Metcon – 4...
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181015

Part 1) Warm up Part 2) Strength – superset a. Back Squat – 65%/6, 70/5, (75/5)3 b. Romainian DL – 5×5 – at about 50-60% of 1rm deadlift Part 3) Metcon – 50 wall ball, 200m run, 40 slam balls, 200m run, 30 box jumps, 200m run, 20 thrusters, 200m run
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181011

Part 1) warm  up Part 2) Strength – superset a. Back Squat – 65%/6, 70/5, (75/4)3 b. Romainian DL – 5×5 – at about 50-60% of 1rm deadlift Part 3) Metcon – for time buy in- 500m row 5 rounds of: 6 DB box step overs (50/35) – 2 dumbbells!!!...
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180828

Part 1) Dynamice / Mobility Part 2) Strength 1a. Bench Press – 4×5 w/ 3count lower – 65-75% 1b. Face pulls -4×10 2a. barbell row – 3×5  AHAP 2b. Dips  – 3×8 Part 3) Metcon – 15-12-9-6-3 Push Press (95/65), burpee over bar...
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180816

Part 1) Warm up Part 2) Strength 1a. Back squat – 8-5-4-4-4 1b. Box jump – sit to jump – 4 after each set of back squat Part 3)2018 Regional workout 6 – not heavy 🙂 4 rope climbs 16 thrusters (115/65) 3 rope climbs 12 thrusters 2 rope climbs 8 thrusters...
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