April 15, 2019

Tuesday, 4/16

Warm Up3 Rounds6 Hanging Scap retractions6 Alt T Push Ups6 Squat to Bootstrappers6 Jump Squats EMOM 12 Minutes (4 rounds each)    A) 5-8 Hinge Rows     B) 5 Half Kneeling Single Arm DB Press/side    C) 5 Hollow Raises+5 Hollow Rocks+5 V-Ups Met Con   6 Rounds For time (15 Min Cap)6 Strict Pull Ups9 Box […]
April 14, 2019

Monday, 4/15

Warm Up3 Rounds6 Pause Squats6 Rev Hand Spider Lunges6 Plank to to Squat6 Jump Squats Prep (12 min)2×2 Hang Hi Pull+2 Hang Power Cleans4×2 Power Cleans working up Met ConWorking 1 Minute on/1 Minute Off (12 minute Work interval cap)10-8-6-4-2 Power Clean (M: 205/185/155/135/105/75, W:138/123/103/93/68/53)15 Burpees after each round (including after round […]
April 14, 2019

Programming Preview: Week of 4/15

Monday, 4/15: Power Clean & Burpee Met ConTuesday, 4/16: Pull Ups Met ConWednesday, 4/17: Pause Back Squat & Met ConThursday, 4/18: Upper Body Press & Met ConFriday, 4/19: Deadlift & Met Con Reminder: Bring-a-Friend Day, Saturday, 4/20 @ both H and U Street locations!
April 13, 2019

Sunday, 4/14

Warm Up3 Rounds6 Hanging Scap Retractions6 Alt T Push Ups6 Spider Lunges6 Squat to Boootstrappers SkillEvery 90 Seconds for 18 Min (4 Rounds each)A) 3 Wall Walks as slowly and controlled as possibleB) Strict Pull Ups (1/3 number from 3 Minute baseline or max strict in 1 minute)C) 5 Hollow […]
April 12, 2019

Saturday, 4/13

Warm Up3 Rounds8 Pause Squats8 Spider Lunges8 Alt Samson Lunges8 Alt Dead Bugs 1:30 Single Leg Flexion/side StrengthPause Back Squat (30 Min)Prep: 1×10 w/bar, 3×5 working upWork: 5×5 at same weight Met ConIn teams of 33 Rounds, follow the leader 400 M Run21 Wall Ball12 Front Rack Lunges (M:95/75/55, W: 63/53/35) Reminder: MACC […]
April 11, 2019

MACC 2019 CFDC Teams Schedule

April 11, 2019

Friday, 4/12

Warm Up3 Rounds6 Rev Hand Spider Lunges6 Pause Squats6 Hanging Scap Retractions6 Jump Squats Prep (12 Minutes):1×3 Hang Hi Pull+ 3 Hang Power Cleans3 Kip Swings+ 6 Step Ups3 Power Cleans (working up)3 Kip Swings+ 6 Box Jumps3 Power Cleans (working up)3 Toes to bar 3 Power Cleans (working weight) Met ConAMRAP 12 […]
April 10, 2019

Thursday, 4/11

Warm Up3 Rounds6 Alt T push ups6 Pause Hip Bridges6 Prone Plate Retract& Press*6 Squat to Bootstrappers StrengthBench Press (25 Min)Prep: 1×10 w/bar, 3×5 working upWork:3×8 at same weight 4 Rounds NFTMax Dips (Ring/Bar/box)8-10 Single Arm DB Rows/side 2 Rounds NFT10 DB Zottman curls25 Band Pressdowns
April 9, 2019

Wednesday, 4/10

Warm Up3 Rounds15 Band Good Mornings10 Alt Dead Bugs15 Mountain Climbers10 Supine Scorpions StrengthDeadlift (30 Min)Prep:1×10 RDL w/Bar. 3×5 working upWork: 4×5 at same weight, pause each rep on the floor Met Con7 RoundsIn 1 Minute, 7 Deadlifts (M:275/225/185/135, W:183/153/123/93)Max Double Unders in remaining time1 Minute Rest Mobility Band Hamstring series