MANHATTAN BLOG

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Thursday, July 20th 2017

Strength: strict press
3 sets 8-10 reps
*increasing every round last set 55-60% or 1rm
Super set w/ weighted pull-ups 3/5-5/8

Metcon: 8 min AMRAP
5- Hang Squat Snatches (95/65)
10-burpees over the bar
*the weight should be light enough where you can go unbroken.

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Wednesday, July 19th 2017

Strength: Front Squat
Find 3rm(Again)
*Goal to match/beat last weeks 3rm

Metcon: Teams of 2
25 min AMRAP: (You go I go)
30- jump lunges (15 per)
20- Games standard box jumps (24/20)
10- HSPU or 10-dips or 10-strict DB press
Partner 1 works while partner 2 rest
*one partner completes one full round while the other rests

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Tuesday, July 18, 2017

Strength: Bench Press
4×5- last round should be 80-85% of 1rm
*Superset with 10 Dips immediately

Metcon: 3 rounds for time:
30/25 cals on Air dyne
25 burpees
20 Russian swings (70/53)
(Rest 3 min after each round)
*Attack the Air dyne. This is a spring

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Monday, July 17, 2017

Strength: Back Squat
[email protected]% of 1RM
[email protected]%
[email protected]%
[email protected]%
[email protected]%
[email protected]%
[email protected]%
[email protected]%

Metcon: for time (20 min cap)
“Agatha”
1 mile run
40 pull-ups
20 power cleans (165/110)
*Don’t slack on the mile run push the pace.
*make the cleans as heavy as possible

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Friday, July 14, 2017

Strength: Deadlift
[email protected]% of 1RM
[email protected]%
[email protected]%

Metcon:
10-9-8-7-6-5-4-3-2-1
Windmills(L/R)-(53/35)
DB power clean-(55/35)
5 High box jumps
*use a weight you can go unbroken with DBcleans
*Aerobic endurance

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Monday July 10, 2017

Monday July 10, 2017
Strength: Back Squat
Set1:[email protected]% of 1rm
Set2:[email protected]%
Set3:[email protected]%
Set4:[email protected]%
Set5:[email protected]%
Set6:[email protected]%

Metcon:
For Time:
21-18-15-12-9
American kettle bell swings 53/35
Pull-ups

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Thursday, July 6, 2017

STRENGTH:
Strict Press – Find 3RM

CONDITIONING:
3 minutes to complete:
500m row
time remaining max wall balls (20/14)
REST 3 min

3 minutes to complete:
500 meter row
time remaining max pull-ups
REST 3 min

3 minutes to complete:
500 meter row
time remaining max burpees
*empty the tank on the rower, don’t sandbag!

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Monday July 3, 2017

Strength:
Back Squat
Set 1: [email protected]% of 1RM
Set 2: [email protected]% of 1RM
Set 3: [email protected]% of 1RM
Set 4: [email protected]% of 1RM
Set 5: [email protected]% of 1RM
Set 6: [email protected]% of 1RM

Metcon:
for time:
30 cal ski
20 burpee over the bar
10 squat cleans (155/105)
30 cal row
20 burpee over the bar
10 squat clean (155/105)